Day 6
| Breakfast | Grapefruit, either half, or 120g drained, canned in juice; porridge using 45g oats, milk from allowance; top with 1 tbsp (20g) honey and 15g toasted almonds. |
| Mid-morning | 1 medium orange or 2 clementines. |
| Midday meal | Salad made with 30g lettuce, 1 medium tomato, 4 radishes, 1 nectarine and 54g (7) mozzarella pearls (tiny balls); 1 tbsp (15g) balsamic glaze; ½ baguette (67g). |
| Afternoon | Glass of milk from allowance. |
| Evening meal | 90g pasta – e.g. fusilli tricolore with Pasta Sauce with Mediterranean Vegetables; 1 dsp (10g) grated parmesan. |
| Nutrition | 1392kcal, 36.3g fat and 6 portions of fruit and vegetables. |
Day 7
| Breakfast | 40g Crunchy oat cereal with honey and almond with milk from allowance; 200ml glass unsweetened orange juice. |
| Mid-morning | 80g grapes. |
| Midday meal | Panini roll (85g) filled with 30g slice ham, 35g grated mozzarella and 1 tsp (5g) caramelized onion chutney;1 pear. |
| Afternoon | Glass of milk from allowance. |
| Evening meal | 100g portion of Citrus Couscous; 130g roasted chicken without skin; 90g green beans; small scoop (75g) chocolate ice cream. |
| Nutrition | 1414kcal, 38g 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 2 |
Day 1
| Breakfast | 1 large boiled egg with 2 crumpets spread with 2 tsp (10g) olive spread and scraping yeast extract; 1 large satsuma. |
| Mid-morning | 1 Maple and Raisin Drop Scone spread with 15g (1 level tbsp) extra-light soft cheese. |
| Midday meal | 1 portion Pea Soup with Pesto Croute; 1 slice wholemeal bread with 1 tsp (5g) olive spread; 1 pear. |
| Afternoon | Glass of milk from allowance. |
| Evening meal | 1 portion Turkey Steak with Crumb and Sundried TomatoTopping; 120g boiled new potatoes; 120g fresh fruit salad with 1 scoop (60g) reduced-fat ice cream. |
| Nutrition | 1405kcal, 42g fat and 5 to 6 portions of fruit and vegetables. |
Day 2
| Breakfast | 150g carton low-fat fruit yogurt with 100g fresh berries and 1 tbsp (16g) sunflower seeds. |
| Mid-morning | Glass of milk from allowance. |
| Midday meal | Smoked Trout Sandwich with Horseradish and Lamb’s Lettuce (or retail equivalent, providing about 310kcal and 7.7g fat); 25g bag low-fat crisps e.g Walkers Baked; 1 medium apple. |
| Afternoon | 30g sultanas or other dried fruit. |
| Evening meal | 1 portion Simple Cod Bake; 175g potatoes mashed with 2 tsp (10g) olive spread and milk from allowance; 100g peas. |
| Nutrition | 1400kcal, 33.6g fat and 6 portions of fruit and vegetables. |
Week 2
Day 3
| Breakfast | Half a grapefruit; 50g bowl extra-fruit muesli with 10 (20g) almonds, chopped with milk from allowance. |
| Mid-morning | 1 cereal bar (e.g. Cheerios bar). |
| Midday meal | 1 portion Curried Parsnip and Apple Soup; 70g piece of baguette with 25g brie and half a red pepper cut into strips. |
| Afternoon | Glass of milk from allowance. |
| Evening meal | 75g pasta shapes with 1 portion Pasta Sauce with Artichokes and Peppers; 15g (1 heaped tbsp) grated parmesan; side salad of leaves, cucumber and grated carrot; 150g slice melon with 1 tsp chopped stem ginger in syrup. |
| Nutrition | 1405kcal, 43.5g fat and 6 portions of fruit and vegetables. |
Day 4
| Breakfast | 1 Cheese and Apple Scone with 2 tsp (10g) olive spread and 1 medium apple, sliced. |
| Mid-morning | 200ml mango and passion fruit smoothie. |
| Midday meal | Bruschetta with Mozzarella, Basil and Tomatoes; 80g strawberries topped with 1 level tbsp (15g) half-fat sour cream and 1 tsp sugar. |
| Afternoon | 1 carrot cut into batons. |
| Evening meal |
1 portion Sunflower Seed-coated Chicken
|