Week 1 Meal Plan. Medium bowl of soup & 2 slices of brown bread (homemade or shop-bought)

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1 Breakfast Snack Lunch Snack Dinner Snack *Meals highlighted in this colour have a corresponding recipe in the recipe book Where there is an option to have homemade or shop-bought the shop bought ingredient will be listed in the normal list and the home-made ingredients will be listed under Extra Information at the bottom. Mon Overnight oats with a palm-full of raspberries & linseed Hot water (HW) & lemon Small banana sliced with 2 tsp of nut Medium bowl of soup & 2 slices of brown bread (homemade or shop-bought) ½ an apple sliced with, 1 small orange & 3 tbsp of natural yogurt Feta Stuffed Chicken & Pesto (homemade or shop bought) with 25g of wholewheat pasta *Leftover fillet for salad tomorrow & 8 Tues Porridge with a palm-full of blueberries & 5 chopped ½ a red grapefruit & linseed Chicken salad with spinach, 4 cherry tomatoes, ¼ of a cucumber, 30g of feta & balsamic dressing 2 rice cakes with 2 tsp of nut Soy marinated salmon with roasted mixed peppers & quinoa *Leftover fillet & quinoa for salad tomorrow melted over 5 chopped

2 Wed 2 eggs any way on 2 slices of brown bread with 2 slices of smoked salmon & ½ an avocado ½ an apple sliced with 2 tsp of honey Leftover salmon & quinoa with spinach, 4 cherry tomatoes, ¼ of a cucumber, 30g of feta & balsamic dressing Palm-full of mixed berries & 5 chopped Chilli con carne 1 x 15g bag of popcorn & Thurs Fri Porridge with a palm-full of raspberries & 5 chopped Overnight oats with a palm-full of blueberries & linseed HW & Lemon ½ a red grapefruit with 3 tbps of & linseed 8 chopped & 5 chopped Baked/ Microwaved Sweet Potato with 80g of tuna, 40g of sweetcorn, 1 tbsp of natural yogurt, chopped coriander & lime Medium bowl of soup & 2 slices of brown bread Small banana sliced with 5 chopped & 2 tsp of honey 2 rice cakes with 2 tsp of nut Chilli con carne The Perfect Omelette 25g dark with 2 tsp of nut 4 Choc n Banana Bites

3 Sat 2 eggs any way on 2 slices of brown bread with 2 slices of smoked salmon & ½ an avocado Palm-full of mixed berries & 3 tbsp of Eating out Large Salad or Soup Meatballs with 25g of wholewheat pasta & a handful of spinach 15g bag of popcorn & small bar of milk Sun 2 Egg Muffins Eating out Sunday lunch (eg. Beef dinner with veg, 1 potato & no gravy) Fruit salad & 1 scoop ice-cream Tea / Coffee Wrap Pizza 25g dark of with a palmfull of chopped & 5

4 Shopping List *Starred ingredients can be home-made of shop-bought & the home-made recipe with the additional ingredients needed are listed below Dairy Fruit & Veg Milk Natural Yogurt 2 x 500g Blueberries x 2 punnets Strawberries x 1 punnet Raspberries x 2 punnets Lemons x 2 Limes x 2 Apple x 1 Small Bananas x 3 Small Orange x 1 Grated Mozzarella Cheese Feta Cheese Red Grapefruit x 1 Prepared Soup 2 x 400g * Sweet Potato x 1 Avocado x 1 Cherry Tomatoes x 2 punnets Fresh Coriander Fresh Basil Onions x 4 Real Butter Garlic x 2 Courgette x 1 Red Pepper x 2 Yellow Pepper x 1 Bag of Spinach Cucumber Piece of ginger Fish, Meat & Eggs Other Ingredients Premium Minced Meat x 700g Salmon Fillets x 2 Chicken Fillets x 2 (250g approx) Vanilla Extract Honey Nut Butter (almond or peanut) Dark Chocolate 2 x 100g Multipack of 15g Popcorn Tea / Coffee / Porridge Rice Cakes Wholewheat Wraps Brown Bread* Wholewheat Pasta Eggs x 1 dozen Tuna 1 x 80g tin Brown Rice (Boil in the bag) Quinoa Linseed Almonds Chicken Stock Cubes Beef Stock Cubes Smoked Paprika Chilli Flakes Cumin Pine Nuts x 25g Smoked Salmon x 150g Bacon x 6 pack Tomato Purée Chopped Tomatoes x 400g tin x 2 Kidney Beans x 210g tin Italian Seasoning Sweetcorn x 40g Balsamic Vinegar Olive Oil Wholegrain Mustard Low Salt Soy Sauce Rice Wine Vinegar Pesto*

5 Extra Information: Some ingredients may also have been listed above if they are part of other meals included in this week s plan: Want to get prepared for the week ahead? Why not prepare the following in advance: - Monday s Overnight Oats - Monday s Chicken - Homemade Soup - Homemade Brown Bread - Pesto - Balsamic Dressing - Chilli Con Carne