Category Archives: Eating plans

7 Day healthy eating plan

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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

Healthy Eating Plan

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-For people who love good food-

Breakfast

Boiling water with honey and lemon

  1. Wheetbix, fruit
  2. Wholewheat toast with Bovrill, fruit
  3. Fruit and yogurt  smoothie (raw nuts – optional)
  4. Boiled eggs x 2
  5. Oatmeal with milk and honey (banana/strawberries – optional)
  6. Egg in the door/egg on toast
  7. Bacon and egg with tomato and mushroom

Glass of water

Snack

Fresh fruit (apple/orange/nectarine etc)

Tea

Glass of water with lemon and fresh strawberries

Lunch

  1. Tuna salad
  2. Roast veg and pine nut salad
  3. Egg mayo sandwich on wholewheat or rye bread and a fruit
  4. Pine nut and pecorino salad
  5. Pumpkin seed roll with tomato and ham/mozzarella, tom and rocket
  6. Chicken salad/chicken wrap
  7. Sushi

Glass of water with lemon and mint

Dinner

Glass of wine/fresh fruit juice

  1. Baked chicken breast, baked potato and steamed veg
  2. Italian salad with Grilled chops with mashed potatoes
  3. Greek salad with Pasta OR pizza
  4. Garden salad with beef stew and steamed veg OR roast chicken, potatoes and veg
  5. Asparagus and tomato salad with cottage pie OR steak and wedges
  6. Veg soup and a baked potato
  7. Rocket salad and steamed veg in lemon juice with grilled sole OR seared tuna steak OR baked salmon

Glass of water

5 Day Healthy Eating Plan

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food-red-appleDAY 1:

  • Breakfast

2 Weetbix with brown sugar and  low fat milk.

English breakfast tea.

1 Glass water

  • Snack

1 Banana

1 Low fat yoghurt

1 Glass water

  • Lunch

Pumpkin seed bun with gypsy ham or thinly sliced chicken breast, mayo, lettuce, cucumber/pickled cucumber and tomato.

1 Apple

1 Glass water

  • Snack

Provitas with Bovril/Marmite and cheese.

  • Dinner

Baked chicken breast, steamed veg, baked potato and low fat cheese sauce from Woolies.

1 Glass fresh orange juice.

mustard-chicken-breastjpg

DAY 2:

  • Breakfast

1 Boiled egg and a slice of whole wheat toast.

Rooibos tea with honey and milk.

1 Glass water

  • Snack

1 Breakfast bar (e.g. Granola bar)

1 Glass water

  • Lunch

Salad with lettuce, cucumber, tomato, grated carrot, mozzarella, sweetcorn and dressing of your choice.

1 Glass orange juice.

  • Snack

Provitas with tuna mayo.

Green Tea with honey and lemon.

  • Dinner

Chunky veg soup with sliced and buttered fresh whole wheat bread to dip.

1 Glass apple juice.

  • Dessert

Baked apples and custard.

Camomile tea with milk and honey.

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DAY 3:

  • Breakfast

All bran flakes with sliced banana and low fat milk

English breakfast tea.

  • Snack

1 Apple

1 Glass Water

  • Lunch

Pasta salad with sundried tomato, olive oil, pecan nuts, feta, black olives rocket and fresh avo.

1 Glass water

  • Snack

Provitas with Bovril/Marmite and cheese.

1 Glass water

  • Dinner

Roast chicken, potatoes and veg with gravy.

1 Glass apple juice

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DAY 4:

  • Breakfast

Oat Bran with honey/brown sugar and low fat milk.

Five roses tea

  • Snack

Dried fruit roll

1 Yoghurt

1 Glass water

  • Lunch

Chicken and sweet pea salad with lettuce, cherry tomatoes and cucumber.

  • Snack

Cracker break with with avo.

  • Dinner

Stir fried veg with soy sauce.

1 Glass fresh orange juice.

  • Dessert

Low fat chocolate mousse.

salad_DAY 5:

  • Breakfast

Fruit and yoghurt smoothie with a sprinkle of muesli.

  • Snack

Fruit

1 Yoghurt

1 Earl grey tea

  • Lunch

Whole wheat roll with tuna, mayo, cucumber and tomato.

1 Glass water

  • Snack

Cup of soup

  • Dinner

Spaghetti Bolognaise with grated cheddar or parmesan.

Camolile Tea

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