Healthy eating meal plan

Article Health & Fitness Feb 23, 2015

Slim down AND look your best with our superfood diet plan

Packed with nutritious superfoods, this four-week weight-loss plan will have you looking great from the inside-out. Designed to help you lose at least half a stone when combined with some exercise, it will leave you in tip-top shape in just ONE month’s time.

The diet plan is based on 1,500 calories a day. You can have around 300 calories for breakfast, 400 calories for lunch and 600 calories for dinner, plus a piece of fruit or low-fat yoghurt mid-morning and afternoon. Simply select one choice from the breakfast, lunch and dinner suggestions. You’re also allowed 200ml semi-skimmed milk for tea or coffee. All recipe suggestions are for one.

BREAKFAST

  • Banoffee smoothie: Blend 150ml low-fat vanilla yoghurt, 200ml skimmed milk, 1 small sliced banana and 1 tbsp maple syrup until smooth. Plus eat 1 slice of granary toast or 1 low-fat cereal bar. 
  • Apple and blackberry smoothie: Blend 300ml apple juice and 125g frozen blackberries until smooth. Plus eat 1 slice of granary toast or 1 low-fat cereal bar.
  • Mango and melon smoothie: Blend the flesh of 1 ripe mango and half a Galia melon with 200ml apple juice until smooth. Plus eat 1 slice of granary toast or 1 low-fat cereal bar.
  • Figs with ricotta: Mix 50g ricotta cheese with 1 tsp icing sugar and zest of 1 orange. Spread over 1 thick slice (about 40g) of granary toast. Top with 1 thickly sliced fresh fig. Plus drink 150ml cranberry juice. 
  • Lemon and raspberry muesli: Stir 2 tbsp of sugar-free muesli, the zest of ½ lemon and 50g fresh raspberries into 200ml low-fat yoghurt. Plus drink 150ml cranberry juice.
  • Rice ‘n’ peanuts: Spread 1 tbsp of peanut butter over 1 large rice cake. Top with 1 small sliced banana. Plus drink 150ml fruit juice.
  • Eggs too easy: Top 1 thick slice of granary toast with 1 poached or boiled egg. Plus drink 150ml fruit juice and eat 1 pear.

LUNCH 

  • Red pepper houmous: Slice 1 small red pepper in half and grill for 15 minutes. Peel off the skin and roughly chop the flesh. Stir into 50g reduced-fat houmous. Serve with 1 wholemeal pitta and a handful of cherry tomatoes. 
  • Quick gazpacho: Blend a 330ml can V8 juice,  ½ small red pepper, ½ small red onion,  ½ cucumber, 1 clove of garlic, a pinch of sugar and 1 tsp olive oil until smooth. Serve with a hunk (about 50g) of granary bread.
  • Mixed-bean salad: Mix 4 tbsp of canned mixed beans with 2 finely chopped spring onions and ½  diced red pepper, 100g tuna in brine (drained) and 1 tbsp French dressing.
  • Charred asparagus with a poached egg: Cook 6 spears of asparagus until just tender. Toast 1 thick slice of granary bread and top with the asparagus and a poached egg.
  • Prawn fajita wrap: Heat 1 tsp oil in a non-stick frying pan, add 75g cooked prawns, 2 finely chopped spring onions and 1 tsp fajita seasoning and stir-fry for 1 minute. Heat 1 small soft flour tortilla, spoon in the prawns and 2 halved cherry tomatoes and ½  small sliced avocado. 
  • Chicken and mango salad: Mix 1 tbsp reduced-fat mayonnaise, 1 tbsp plain low-fat yoghurt, 1 tbsp mango chutney, 1 tsp mild curry paste and stir the mixture in to 75g cooked brown rice. Add 2 finely chopped spring onions, 1 chopped stick of celery, ½  diced mango and 1 small skinless chicken breast. 
  • Pea and ham frittata: Whisk 2 eggs with 4 tbsp skimmed milk and season. Stir in 50g cooked frozen peas and 50g chopped smoked ham. Heat 2 tsp vegetable oil in a pan and pour in the egg mixture. Cook over a low heat for 4–5 minutes or until the bottom is just set. Place under a pre-heated grill and cook for a further 4–5 minutes or until just firm to the touch. Serve with a green salad with low-fat dressing. 

DINNER

  • Chicken with sweet and sour onions: Heat 1 tbsp olive oil in a pan, add 1 sliced red onion and cook over a gentle heat for 10–15 minutes. Add 1 tbsp balsamic vinegar, 1 tbsp sugar, 1 tbsp raisins and 1 tsp pine nuts and cook for 5 minutes. Place 1 chicken escalope on a hot griddle pan and cook for a couple of minutes either side. Pile the onions on to a plate and top with the chicken. Serve with a baked sweet potato. 
  • Vietnamese tuna salad: Pour boiling water over a sheet of dried egg noodles and leave to stand for 5 minutes. Mix 1 tbsp soy sauce, 2 tsp sesame oil and 1 crushed clove of garlic and rub over 1 small (125g) tuna steak. Place the tuna on a hot griddle pan and cook for 2–3 minutes either side. Drain the noodles and mix with a handful of green salad leaves. Mix the juice of 1 lime with 1 tbsp sweet chilli sauce and drizzle over the salad. Top with the tuna.
  • Spaghetti with fresh tomatoes and parsley: Cook 50g wholemeal spaghetti until just tender. Remove the skin and seeds from 4 plum tomatoes and slice the flesh into small cubes. Drain the pasta, stir in the tomatoes, 6 roughly chopped pitted black olives, 2 tbsp of chopped fresh parsley, the zest of 1 lemon and 1 tbsp of olive oil. 
  • Vegetable kebabs with couscous and mint dressing: Place 50g quick-cook couscous and 1–2 strands of saffron in a bowl and pour over 125ml vegetable stock. Leave to stand for 15 minutes. Stir in 2 chopped spring onions and 1 tbsp sultanas. Thread a selection of vegetables on to a skewer. Brush with olive oil, place on a hot griddle pan and cook, turning occasionally, for 5–6 minutes or until tender. Mix 4 tbsp low-fat natural bio yoghurt with 1 tsp mint sauce. Serve the kebabs on couscous with dressing.
  • Teriyaki chicken with shiitake mushrooms: Slice 1 skinless chicken breast into thin strips and marinate in 2 tbsp of teriyaki sauce for 10 minutes. Heat 2 tsp of oil in a wok, add the chicken and stir-fry for 3–4 minutes. Add 3 thinly sliced spring onions, 1 crushed clove of garlic and 100g roughly chopped shiitake mushrooms and cook until tender. Serve with 100g cooked brown rice. 
  • Spanish eggs: Heat 2 tsp of olive oil in a non-stick pan, add 1 small finely chopped onion and 1 crushed clove of garlic and cook for 2–3 minutes. Add a 400g can of chopped tomatoes, a pinch of sugar, smoked paprika and ground cumin and cook for 15 minutes. Spoon the mixture into a shallow oven-proof dish. Crack 2 omega-3-enriched eggs into the tomato mixture and transfer to a hot oven, 200°C/gas mark 6 for 10–15 minutes. Serve with tenderstem broccoli and a thick slice (50g) of granary bread.
  • Maple and mustard glazed salmon: Mix 1 tbsp wholegrain mustard and 1 tbsp maple syrup. Place 1 salmon fillet (about 125g) skin-side down on a shallow ovenproof tray and spread with the maple syrup mixture. Grill for 10 minutes or until cooked through. Serve with steamed asparagus and 3 small new potatoes.