MONDAY

BREAKFAST

Porridge, with muesli, raisins and honey
OR Oat bran porridge with berries and almonds with honey
Tea

LUNCH

Vegetable, chicken, or butternut soup
Rye toast to dip
Fresh fruit

DINNER

Salmon with couscous and seasonal vegetables

TUESDAY

BREAKFAST
Plain or Bulgarian yoghurt with chopped dried apricots, walnuts and honey
Tea

LUNCH
Spicy chicken and roasted vegetable tortilla wrap
Tortilla wrap with avo, stir fried veg, fresh salads (chopped lettuce, cucumber and tomato), strips of grilled chicken breast and fresh chopped chilli.
Fresh fruit

DINNER
Beef burgers on wholewheat roll with lettuce, tomato, cucumber, avo, and pan fried mushroom and onion. Top with a little tomato salsa.
Dessert – fresh fruit salad with custard

WEDNESDAY

BREAKFAST
Rye toast with smoked salmon, low fat cream cheese and sliced tomato
Fresh fruit juice

LUNCH
Couscous mixed with chopped vegetables (raw or cooked vegetables, chopped avocado, walnuts or beans), and fresh herbs with low-fat yogurt.
Fresh fruit

DINNER
Roast chicken with baked potatoes and steamed veg. Top with home made gravy

THURSDAY

BREAKFAST
Breakfast smoothie – blend soft fruit (strawberries, banana, pear, papaya etc), low-fat yoghurt, almond/hazelnuts or granola muesli and ice
Rice cakes to snack

LUNCH
Roast beef sandwich on rye bread with rocket leaves, avo, roasted cherry tomatoes and yoghurt, and spice with Himalayan crystal salt and black pepper.
Fresh fruit

DINNER
Chicken fajitas with roasted vegetables
Dessert – baked apple with creme fraiche or custard

FRIDAY

BREAKFAST
Rice cakes or rye crackers topped with hummus / brie cheese / Tsaziki and thinly sliced tomato
Fresh fruit juice

LUNCH
Salad – lettuce, cherry tomato, cucumber, grilled chicken strips, Danish feta, Kalamata olives, sun dried tomatoes, onion sprinkles
Fresh fruit

DINNER
Penne Arabiata with fresh rocket, Danish feta and Kalamata olives
Fresh green side salad
Dessert – Greek yogurt with crushed mixed raw nuts and honey

SATURDAY

BREAKFAST
Boiled egg with whole-wheat toast and pan fried sliced tomato
Tea

LUNCH
Salad – Watercress, spinach and rocket salad with red peppers, red onion, smoked mackerel and a balsamic dressing
Fruit juice

DINNER
Beef or chicken, red pepper and mushroom stir fry

SUNDAY

BREAKFAST
Poached egg, grilled lean bacon, grilled tomatoes and mushrooms and a slice of wholemeal toast
Start or finish with half a pink grapefruit.
Tea

LUNCH
Jacket potato with cottage cheese, chopped cucumber and chives and a large green salad
Cereal bar

DINNER
Lean lamb chops with steamed veg and mashed potato