fruit and pineapple smoothie.
Day 5
| Breakfast | 2 medium slices wholemeal bread thinly spread with peanut butter (24g); 1 small orange. |
| Mid-morning | 1 Maple and Raisin Drop Scone spread with 1 tsp lemon curd. |
| Midday meal | Pear and Feta Salad with 40g French bread. |
| Afternoon | Glass of milk from allowance. |
| Evening meal | 1 portion Duck with Water Chestnuts and Noodles; 100g mixed berries. |
| Nutrition | 1395kcal, 38.2g fat and 6 portions of fruit and vegetables. |
Day 6
| Breakfast | 1 poached egg on 1 slice granary bread lightly spread with 1 tsp (5g) olive spread; 1 slice (150g) melon. |
| Mid-morning | 150g pot fat-free Greek yogurt with 2 tsp runny honey. |
| Midday meal | 1 Bacon- and Sweetcorn-stuffed Sweet Potato; 100g grapes. |
| Afternoon | 1 digestive biscuit. |
| Evening meal | 1 portion Pork Chop in Citrus Sauce; 120g baby new potatoes; 90g mangetout; 1 portion Bramley and Mango Brûlée. |
| Nutrition | 1409kcal, 38g fat and 5 portions of fruit and vegetables. |
Day 7
| Breakfast | Breakfast Smoothie; 2 rashers grilled lean back bacon served on 1 slice granary bread spread with 1 level tbsp tomato ketchup. |
| Mid-morning | 1 Chocolate and Cheerios Fruit Snack. |
| Midday meal | Tuna and Edamame Salad with Avocado and Green Beans with Chilli and Coriander Dressing. |
| Afternoon | Glass of milk from allowance. |
| Evening meal | 1 portion Beef with Sweet Chestnuts with 1 small (100g) baked potato with 1 rounded tbsp (35g) half-fat sour cream; 95g lightly boiled cabbage. |
| Nutrition | 1400kcal, 41g fat and 5 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 4 |
Day 1
| Breakfast | 1 portion Breakfast Compote; 1 (60g) plain croissant. |
| Mid-morning | Glass of milk from daily allowance. |
| Midday meal | 1 portion Cauliflower and Almond Soup (or similar 125kcal and 4.5g fat per portion); 1 slice (35g) crusty white bread topped with 30g medium fat (15% fat) soft cheese and 50g sliced cucumber; 1 (55g) ready-to-eat fig. |
| Afternoon | 1 small banana. |
| Evening meal | 1 plaice fillet, grilled, served with 1 tsp (5g) butter; 1 portion Polenta with Parmesan and Shallots; 80g petits pois. |
| Nutrition | 1408kcal, 36.1g fat and 6 portions of fruit and vegetables. |
Day 2
| Breakfast | Half a grapefruit; 1 boiled egg with 1 wholemeal muffin spread with 2 tsp (10g) olive spread. |
| Mid-morning | 1 Apricot and Coconut Muffin. |
| Midday meal | 1 portion Pearl Barley and Pomegranate Salad with 50g feta cheese and 40g salad leaves. |
| Afternoon | 1 medium pear. |
| Evening meal | 1 portion Minty Chicken with Leek; Crushed New Potatoes with Herbs and Olive Oil; 90g steamed green beans; 1 portion Rice Pudding with Cardamom and Maple Syrup. |
| Nutrition | 1380kcal, 42g fat and 5 portions of fruit and vegetables. |
Week 4
Day 3
| Breakfast | 1 fruit teacake (73g) toasted and spread with 2 tsp (10g) olive spread; hot chocolate made with 3 tsp drinking chocolate powder and milk from allowance. |
| Mid-morning | 2 small satsumas. |
| Midday meal | 1 portion Pumpkin Soup with 1 multiseed tortilla wrap spread with quarter-pot (50g) extra-light soft cheese and 30g rocket; 1 medium apple. |
| Afternoon | 2 plums. |
| Evening meal | 1 portion Pork Patties with 1 tbsp Spicy Harissa Dressing; 30g (dry weight) bulghar wheat and 6 baby plum tomatoes; 2 scoops (120g) mango sorbet. |
| Nutrition | 1380kcal, 35.3g fat and 5 portions of fruit and vegetables. |
Day 4
| Breakfast | 50g crunchy oat and honey cereal, with 1 small chopped banana with milk from daily allowance. |