Seven-day healthy eating plan for a family of four

Sep 2 2008

Day 1

Breakfast – 3 points

Cereal and Fruit. 30g bowl of honey nut cornflakes with medium portion (100g) blueberries and ½ pint skimmed milk (from your allowance)

Lunch – 5 points

Herby Omelette. Make a two egg omelette using low fat cooking spray, 1 serving (50g) low fat soft cheese and sprinkled with mixed soft herbs such as basil – serve with a mixed green salad. 
2 tangerines and an apple

Dinner - 8 points

Red Salmon and Vegetable Stir-Fry with Noodles (serves 4). Cook 3 sliced red onions in low fat cooking spray until slightly softened, add a 1 inch piece of grated root ginger, 3 crushed garlic cloves, 4 peppers, cut into strips, 2 sliced courgettes and 100g mushrooms. Cook for a 3-4 minutes adding 3 tbsps of soy sauce. Add 2 drained cans of Red Salmon then mix together with 240g (when dry) egg noodles and serve. Top 4 meringue nests with 1 tbsp of fat free Greek yogurt each. Add four segments of satsuma per nest, squeeze over the juice of a passion fruit over all four and serve.

Day 2

Breakfast – 3 points

French Toast with Bacon. Beat 1 egg with 2 tsp skimmed milk and a drop or two of vanilla essence and season with black pepper. Soak 2 halves of Weight Watchers Danish white bread in the mixture until evenly coated.Heat a frying pan and melt tsp of low fat spread until sizzling. Add the eggy bread and cook for 4-5 minutes until golden brown on both sides. Meanwhile cook 4 rashers of extra trimmed back bacon according to instructions. Cut each slice of eggy bread in two and serve 2 halves per person, topped with 2 bacon rashers and drizzled with 1/2 tbsp maple syrup each

Lunch – 5 points

Salmon Pate and Crudités. Serve 1/2 x 113g pot of Weight Watchers salmon pate with 3 wholewheat crispbreads and crudités including carrot, celery, tomatoes, cucumber, radishes and little gem lettuce leaves. Small tin strawberries in syrup with two scoops low fat ice cream

Dinner - 8 points

Lasagne. See recipe, page 26 – one serving each, served with green salad and fat free salad dressing. 1 low fat mousse and 1 chocolate biscuit each

Day 3

Breakfast - 3 points

Muffin. Toast 90g English muffin and spread with 1 low fat cheese spread triangle and top with sliced tomato

Lunch - 5 points

Sandwich. Fill 2 medium slices of low calories bread with 30g brie and 30g cranberry sauce. Serve with a green salad.
1 apple.

Dinner - 8 points. Grilled Chicken with Ratatouille
4 medium (165g each) grilled chicken breast.  Make the ratatouille by stir frying 4 chopped shallots, 2 red peppers, 2 sliced courgettes and 1 sliced aubergines in 4 tsp olive oil.  Add 2 tins chopped tomatoes and simmer gently for 15 minutes.  Serve sprinkled with 2 tsp of Parmesan cheese and 100g new potatoes each.
1 low fat fruit yoghurt served with 150g raspberries

Day 4

Breakfast - 3 points

Cheese and tomatoes on toast. Toast 2 medium slices of low calories bread and top with small tin canned tomatoes, a little Worcester sauce and 40g grated low fat mature cheese. Pop under the grill to melt the cheese. 125ml glass fruit juice

Lunch - 5 points

Crunchy Taco. Mix together 1 tbsp low fat mayonnaise, a pinch of curry powder, 1 tbsp of low fat plain yoghurt, some diced celery, shredded lettuce and 60g chopped roast chicken. Use to fill a heated taco shell. Serve with green salad
1 pomegranate

Dinner - 8 points

Gammon Steak. 4 medium (170g) gammon steaks, grilled, topped with 1 pineapple ring each. 1 medium (100g) portion boiled new potatoes each, served with 1 heaped tbsp broad beans, mushrooms and onion, chopped and fried in low fat cooking spray. Sugar free jelly (1 pack makes up 400g, any flavour)

Day 5

Breakfast – 3 points

Muesli. 30g low sugar muesli with ½ pint skimmed milk (from allowance) and 25g semi-moist dried apricots

Lunch – 5 points

Chicken Rice Salad. 1 cooked (130g) chicken breast diced and added to medium portion 60g (when dry) of cooked brown rice.  Add sliced peppers, shredded spring onions and sliced cooked mushrooms.  Mix together well.

Dinner - 8 points

Fish and Chips - See recipe, next page. 1 small banana each and scoop low fat ice cream

Day 6

Breakfast - 3 points

Crumpets and honey. Toast 2 x 40g crumpets and top with 1/2 tbsp honey

Lunch – 5 points

Houmous and Pitta. Fill 2 mini pitta breads with 2 tbsp reduced fat houmous, add sliced red peppers, red onion and rocket. 125ml glass orange juice

Dinner - 8 points

Sausage and mash. Grill 2 low fat thick sausages each, serve with heaped tbsp peas (frozen or tinned) and 3 scoops of mashed potato (made with margarine) – pour over gravy made with 2 tsp of instant gravy granules. Add a serving of your favourite veg. Small bunch (100g) grapes each.

Day 7

Breakfast - 3 points

Banana Smoothie. Smoothie, made with ½ pint skimmed milk (from daily allowance) blended with 1 medium (100g) banana and 1 heaped teaspoon honey.

Lunch - 5 points

Chicken Tortilla. 1 tortilla filled with 100g strips of chicken breast marinated and cooked using low fat spray, garlic, cumin seeds, black peppers, a handful of salad leaves and shredded carrot. 1 packet low fat baked crisps

Dinner – 8 points

Roast beef. 2 slices roast beef, 1 small Yorkshire pudding, 200g potatoes roasted using low fat spray, 1 heaped tbsp peas, cabbage and sprouts and gravy made with 1 tbsp granules. 
Weight Watchers sugar free jelly (1/2 a pack to make up 204g, any flavour)