THE 14 DAY EATING PLAN

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Crystal Montgomery
5 years ago
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An Apple Vegetable stir-fry, with brown rice (1/4 cup) Three crispbread/ryvita with low fat soft cheese and salad; 50g nuts DAY 2 Porridge (45g), made with low fat milk (1/2 cup), served with

1 THE 14 DAY EATING PLAN DAY 1 45g Bran Flakes or Sultana Bran or 2 Weetabix with 50g raspberries or blueberries and ½ cup low fat milk. Coffee or tea Two Slices of sourdough bread with olive spread, small tin of tuna or 40g lean ham/turkey/chicken, tomato, lettuce, salad veg. An Apple Vegetable stir-fry, with brown rice (1/4 cup) Three crispbread/ryvita with low fat soft cheese and salad; 50g nuts DAY 2 Porridge (45g), made with low fat milk (1/2 cup), served with raspberries. An orange. A bagel with cold sliced turkey, cranberry sauce or relish and salad. Lean roast beef (3slices) with two potatoes and plenty of fresh veg 2 tablespoons Greek Natural yougurt and a kiwi fruit, 50g nuts. DAY 3 Two slices of wholegrain toast/sourdough with olive spread. ½ glass of fresh orange juice.

Instant soup or Homemade soup (350mls) with some lean cubed ham stirred in. A wholemeal scone.

DAY 4 Two Weetabix with ½ cup of low fat milk. ½ glass orange juice.

Fruit smoothie made with ½ cup low fat milk, 2 tablespoons Greek yougurt blended with a banana.

2 Instant soup or Homemade soup (350mls) with some lean cubed ham stirred in. A wholemeal scone. Vegetable stir-fry served with brown rice (1/4 cup). Low Fat yogurt A kiwi fruit and a banana. DAY 4 Two Weetabix with ½ cup of low fat milk. ½ glass orange juice. Two slices of lean roast beef and salad on 2 slices sourdough bread, 1 teaspoon of low fat mayonnaise or spread. Spaghetti Bolognese with lean minced beef, low fat Bolognese sauce and Parmesan watch the portion size Fruit smoothie made with ½ cup low fat milk, 2 tablespoons Greek yougurt blended with a banana. DAY 5 Unsweetened muesli (40g) with ½ cup low fat milk, 1 tablespoon of Greek Natural yogurt. A pear Jacket potato with tuna (small tin), 30g grated cheese. A Satsuma A grilled lean pork chop with mashed potato (2 tablespoons), plenty of fresh veg and 50 mls gravy. 50g unsalted. An apple.

DAY 6 Two slices of wholegrain toast or sourdough toast with olive spread. A banana A grilled lean beefburger on a wholegrain roll with reduced fat cheese and salad.

Fruit; small packet of crisps DAY 7 2 poached or scrambled eggs 1 slice of sourdough toast with ¼ avocado Jacket potato with cottage cheese, two slices of lean ham and salad A 300 calorie ready made

3 DAY 6 Two slices of wholegrain toast or sourdough toast with olive spread. A banana A grilled lean beefburger on a wholegrain roll with reduced fat cheese and salad. Fresh orange juice 2 Fishcakes (salmon or cod) served with ½ cup of brown rice and plenty of veg. Fruit; small packet of crisps DAY 7 2 poached or scrambled eggs 1 slice of sourdough toast with ¼ avocado Jacket potato with cottage cheese, two slices of lean ham and salad A 300 calorie ready made meal of your choice A wholemeal pitta with lean ham (2slices), salad veg and reduced calorie coleslaw DAY 8 A toasted bagel with low fat cheese and a tomato. Coffee or tea A wholemeal pitta with a grilled chicken breast, watercress salad and reduced-fat mayo. Greek style yogurt with a piece of fruit. Cod fillet with 2 potatoes and green vegetables Cottage cheese with breadsticks

4 DAY 9 45 g Bran Flakes with low fat milk, dried dates and sultanas. Fresh orange juice. Two slices of wholegrain toast with low fat spread and small tin of baked beans Two-egg omelette made with lean ham and grated, reduced-fat cheddar. Serve with salad and low fat oven chips (aprox 75g). A Satsuma/Mandarin DAY 10 A wholemeal fruit scone with low fat spread. Coffee or tea A 300 calorie ready-made sandwich or salad. A kiwi fruit Vegetable stir fry with turkey breast, served with wholemeal noodles (70g) A slice of wholemeal toast with olive spread and a tomato DAY 11 A handful of grapes, a slice of melon, a mango and greek style natural yogurt with 30g nuts Two slices of wholegrain bread with olive spread, a slice of lean ham and plenty of salad. A lean lamb chop with a jacket potato, fresh vegetables and mint sauce An apple

5 DAY 12 Unsweetened muesli (45g) with low fat milk and a sliced banana 30g Brie, grapes and salad with crispbread (eg ryvita etc). A satsuma Two grilled, low fat sausages, 50g mashed potato, peas and fat-free gravy A crumpet with low fat spread DAY 13 45g Bran flakes with 1 chopped banana and a low fat natural yogurt Carrot soup with a slice of wholegrain toast with melted low fat cheese and a tomato. A pear A 350-calorie ready made meal of your choice. Two crumpets with low fat spread DAY 14 Toasted muffin with olive spread spread and scrambled egg Wholemeal pitta with low fat cheese A jacket potato with tuna, sweetcorn, chopped spring onions and 15g reduced fat mayonnaise Latte

1-4 year old Apple. 40g ½ apple. as a snack in fruit salad stewed / chopped with natural or Greek yogurt

1-4 year old Apple. 40g ½ apple. as a snack in fruit salad stewed / chopped with natural or Greek yogurt Apple 1-4 year old Apple 40g ½ apple as a snack in fruit salad stewed / chopped with natural or Greek yogurt Orange 1-4 year old Orange 40g ½ large orange as a snack in fruit salad with natural or Greek