Herb Salad; 50g warmed ciabatta drizzled with 1 tsp olive oil; 1 portion Autumn Fruit Salad.
Day 5
| Breakfast | 1 portion Four-grain Porridge with Apricots with 14g (4 halves) walnut halves, chopped, and 1 tsp (8g) runny honey. |
| Mid-morning | Glass of milk from allowance. |
| Midday meal | Sandwich – e.g Piquant Egg and Watercress (or bought equivalent – 365kcal and 11.3g fat). |
| Afternoon | 200ml unsweetened orange juice. |
| Evening meal | 1 portion Monkfish and Prawn Kebabs with 1 portion Coconut Rice; 90g steamed green beans; 1 portion Bramley and Mango Brûlée. |
| Nutrition | 1394kcal, 35.6g fat and 5 portions of fruit and vegetables. |
Day 6
| Breakfast | 2 Buttermilk Pancakes with 3 tsp maple syrup, 1 chopped banana and 1 rounded tbsp half-fat sour cream. |
| Mid-morning | Glass of milk from allowance. |
| Midday meal | 1 portion Hot Garlicky King Prawn Salad; 1 sultana cookie (M&S) or equivalent. |
| Afternoon | 80g grapes. |
| Evening meal | 1 portion Chinese-style Soup with Tiny Pork Balls; 1 portion Steak and Mangetout Stir-fry. |
| Nutrition | 1381kcal, 33.6g fat and 5 portions of fruit and vegetables. |
Day 7
| Breakfast | 2 slices lean back bacon, grilled with 1 tomato; 2 small slices (50g) wholemeal bread, toasted and spread with 2 tsp (10g) olive spread. |
| Mid-morning | 200ml orange or other unsweetened juice. |
| Midday meal | Mexican Chicken in Chocolate with 1 portion Warm Potato Salad with Herbs; 1 serving Sweetcorn Salsa and 90g steamed green beans. |
| Afternoon | 150g pot virtually fat-free yogurt. |
| Evening meal | 1 portion Creamy Cherry Tomato Soup; 1 serving Apple and Cranberry Crisp. |
| Nutrition | 1410kcal, 39g fat and 6 portions of fruit and vegetables. |
Also included: each day you may have 300ml skimmed milk (or non-dairy equivalent) for cereals and drinks. Drink at least 1.5 litres (6 x 250ml glasses) of water a day. Drinks such as juices, smoothies, alcohol etc. are not included unless stated.
| 1400-calorie Diet | 1400kcal, 48g fat per day |
| Week 3 |
Day 1
| Breakfast | 50g muesli with 1 tbsp (16g) sunflower seeds and 125g pot plain low-fat yogurt. |
| Mid-morning | 1 medium satsuma. |
| Midday meal | 1 portion Asparagus and Egg Salad with Baby New Potatoes; 2 medium plums. |
| Afternoon | 1 digestive biscuit. |
| Evening meal | 1 portion Spaghetti with Chilli Prawns; 1 portion Fruits of the Forest Soufflé. |
| Nutrition | 1400kcal, 40.7g fat and 5 portions of fruit and vegetables. |
Day 2
| Breakfast | 50g oatcakes spread with 45g (1 heaped tbsp) medium-fat soft cheese; 1 pear cut into slices. |
| Mid-morning | Cereal bar such as Fruit and Fibre. |
| Midday meal | 1 Warm Wrap with Refried Beans, Avocado and Peppers, or shop-bought equivalent (390kcal and 13.8g fat); 80g grapes. |
| Afternoon | Glass of milk from allowance. |
| Evening meal | Omelette: 1 egg whisked with 1 egg white, cooked in 1 tsp olive oil, filled with wilted spinach and 4 slices wafer-thin lean ham; 120g (6 baby) new potatoes and 6 cherry tomatoes; 1 portion Baked Peaches with Amaretti Filling with 1 level tbsp reduced-fat crème fraîche. |
| Nutrition | 1380kcal, 44.7g fat and 6 portions of fruit and vegetables. |
Week 3
Day 3
| Breakfast | Greek Yogurt with Berries and Walnuts. |
| Mid-morning | 1 small ginger biscuit. 200ml glass apple juice. |
| Midday meal | Bought soup, e.g. 300ml carrot and coriander, with 50g crusty roll spread with 2 tsp olive spread, and filled with 4 wafer-thin slices lean ham; 25g bag baked crisps. |
| Afternoon | Glass of milk from allowance. |
| Evening meal | 130g portion grilled or roasted chicken, without skin; 1 portion Ratatouille; 50g couscous cooked according to the packet instructions with 1 tsp (5g) toasted pinenuts. |
| Nutrition | 1400kcal, 39g fat and 5 to 6 portions of fruit and vegetables. |
Day 4
| Breakfast | Boiled egg with 1 wholemeal muffin spread with 2 tsp (10g) olive spread; 120g portion grapefruit canned in juice. |
| Mid-morning | 1 large kiwi fruit (80g). |
| Midday meal |
Smoked Mackerel with Carrot and Currant Salad; 200ml mango,
|