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NOW THE KIDS ARE OFF YOUR HANDS IT’S TIME TO GET YOUR DIET BACK ON TRACK, AND WITH THIS SIMPLE MEAL PLAN, YOU’LL BE SHEDDING POUNDS IN NO TIME

 

Even with more time in your day, now the kids are back at school, you still don’t want to be cooking one meal for your family and one meal to suit you and your diet.

So, instead of sweating over a hot stove twice in one evening, follow this family-friendly plan, and you’ll not only be keeping the kids happy and hunger-free but your waist will thank you too.

 

Day 1

Breakfast
Glass of fruit juice
2 Weetabix with skimmed milk

Lunch
Bowl of chunky vegetable soup, wholegrain roll with low-fat spread
2 satsumas

Dinner
Piece of breaded cod with 90g of reduced fat oven chips, baked tomato and 2tbs of peas.
Low-fat yoghurt

Snack
Kellogg’s Nutrigrain bar
Piece of fruit

 

Day 2

Breakfast
2 slices of wholegrain toast with low-fat spread and honey and a small glass of fruit juice.

Lunch
2 slices of wholegrain bread, filled with ½ tsp mustard, 1tsp reduced-fat mayo and 7 slices of wafer-thin ham.
Low-fat yoghurt and piece of fruit.

Dinner
Chicken fajitas – serves 4
Spray a large non-stick pan with cooking spray. Add a large sliced onion, 2 sliced peppers, 1 or 2 chillies, and 4 chicken fillets cut into strips. Cook over a medium-heat until chicken is browned. Add a tin of chopped tomatoes, the juice of a lime and a tsp of drinking chocolate. Simmer for 15-20 minutes or until chicken is cooked through. Warm flour tortillas in the oven for a few minutes at 180° or in the microwave for 20 seconds each. Fill warm tortillas with chicken fajita mix and top with natural yoghurt.

One serving is a quarter of the fajita filling, 2 flour tortillas and 4tbs of natural yoghurt.

Snack
Low-fat chocolate mousse

 

Day 3

Breakfast
2 heaped tbs sugar-free muesli with 2 chopped dried apricots and skimmed milk.

Lunch
John West French-style Light Lunch with a 2” portion of French stick and salad.

Dinner
Spaghetti Bolognese – serves 4
In a large non-stick frying pan, cook 450g of lean minced beef over a medium heat until brown. Drain off all excess fat and add a chopped onion, 2 crushed gloves of garlic, a tin of chopped tomatoes, a tbs of tomato puree, mixed herbs to taste, a diced pepper and a grated carrot. Cover and simmer for 20-30 minutes. Meanwhile, cook spaghetti following package directions.
One serving is a quarter of the Bolognese sauce with 100g of cooked pasta and ½ tbs grated Parmesan cheese.

Snacks
Small bowl of strawberries with a small pot of low-fat fromage frais.

 

Day 4

Breakfast
2 Weetabix with 100ml skimmed milk and a glass of fruit juice.

Lunch
2 slices of wholemeal bread, 1 hard boiled egg mixed with ½ tbs reduced-fat mayo, sliced spring onion.
2 satsumas

Dinner
Sweet and Sour Pork – serves 4
In a large non-stick frying pan, cook 450g of lean pork pieces over a medium heat until brown. Drain off all excess fat and add a chopped onion and any other vegetables of choice, such as peppers or courgette. Pour in a jar of sweet and sour sauce, such as Uncle Ben’s or supermarket own brand and simmer for 20 minutes or until pork is cooked through. Meanwhile, boil 2 teacups of brown rice, following package directions.
One serving is 4 tbs cooked rice with a quarter of the sweet and sour pork.

Snack
Reduced fat fruit mousse
Piece of fruit

 

Day 5

Breakfast
2 slices of wholegrain toast with low-fat spread and high fruit jam and a small glass of fruit juice.

Lunch
Mix together a small cooked chicken fillet, sliced celery, a chopped apple, a tbs of mixed nuts and raisins and a tsp of reduced-fat mayo. Serve with a 2” serving of French bread.

Dinner
Medium baked potato with 2 tbs of cottage cheese and 30g slice of lower fat cheese (such as Edam or Gouda). Mixed salad.

Dessert
Core an apple. Fill with a tbs of raisins, a pinch of cinnamon and a tsp of brown sugar. Bake for 15-20 minutes (while the potato is in the oven). Serve with 150ml of low-fat custard.

Snack
Low-fat fromage frais

 

Day 6

Breakfast
Grill 2 turkey rashers and 2 tomatoes, halved. Serve with a wholemeal roll and a small glass of orange juice.

Lunch
Burger King Chicken Whopper Lite or Chicken Flamer with diet drink or water.

Dinner
Vegetable lasagne – serves 4
Add 900g of chopped mixed vegetables (such as onions, peppers, courgette and aubergine) to a jar of ready-made tomato sauce. Spoon a layer over the base of a lasagne dish and cover with a single layer of lasagne sheets. Cover with a thin layer of white sauce (you can use homemade, from a packet or a jar) and continue to layer until all the vegetables are used. Bake at 180°C for 30-40 minutes.
One serving is a quarter of the lasagne.

Snack
Fruit smoothie
Piece of fruit

 

Day 7

Breakfast
Reduced fat croissant with high fruit jam and a small glass of fruit juice.

Lunch
Bowl of lentil soup, wholemeal roll with portion of Laughing Cow Lite.
Piece of fruit.

Dinner
Roast Chicken Dinner
One serving is 100g roast white meat, 2 heaped tbs of mashed potatoes, 2 tbs gravy and unlimited vegetables.

Dessert
2 scoops of ice cream and a piece of fruit