Easy Starter Plan Ready to get started? Kick-start your weight loss with our Easy Starter 7-day Plan where your first seven days of meals and snacks are planned out for you. Our Easy Starter Plan is based on a 40 Checks Daily Allowance. If you have a higher Check allowance than 40 Checks, just add more. Click on the PEP Meals section and browse through the there for suggestions. In addition to meals and, we have chosen your Every Day Bonus () foods and some no-check foods too. These foods do not need to be counted from your Check allowance that s why they are a bonus! 1 Daily menus include your Every Day Bonus calcium foods allowance 2 Daily menus include your Every Day Bonus fruit allowance of 2 servings a day 3 Daily menus include no-check vegetables each day you can add more from the no-check vegetable list below You eat them in addition to your daily Checks! Artichoke hearts, asparagus, aubergine, baby sweetcorn, beansprouts, beetroot, broccoli, brussels sprouts, cabbage/greens, carrots, cauliflower, celery, courgettes, cress, cucumber, fennel, green beans, kale, leeks, lettuce, mangetout, marrow, mushrooms, onions, peppers, pumpkin, radishes, spinach, swede, tomatoes, turnips and watercress. 4 Try to drink at least 6-8 cups/glasses of fluid each day. Ideally at least half should be water. There s no need to count those on the no-check Drinks list below. Bottled waters (still or sparkling), plain or flavoured (up to 3 calories per 100ml), tea, coffee, diet/sugar-free fizzy drinks (up to 3 calories per 100ml), No-added-sugar squashes 5 flavour foods can be added freely. Here s a list: Garlic, herbs, spices, sweeteners, salt, pepper, vinegar, soy sauce, Worcestershire sauce, stock cubes, tomato purée, yeast extract, sugarfree jelly, sugar-free chewing gum, fat-free salad dressings and small quantities of spray oil. Go easy on items which contain salt! If you re not keen on some of the foods in the Plan, feel free to substitute your favourites with a similar Check value. Just go to PEP Meals to see more meal or snack choices. If you want to track your day s eating in your Daily Checker, all of these meals are in PEP Meals. Just select one and click add a serving to your Daily Checker.
Day 1 : 40 Checks Cheese on toast Place 30g sliced half-fat cheddar on 1 medium slice wholemeal toast and grill until cheese has melted. Serve with grilled tomatoes. online Simple Salad (Meaty choice) Prepare a large salad made with no-check vegetables and add 50g very lean beef, bresaola, chicken, turkey, ham, pastrami, roast leg of pork or lamb. Serve with 1 rounded tsp pickles or chutney, plus 50g crusty bread or 1 bread roll, plus 1 tsp low-fat spread. 6 6 11 7 Chicken thigh roast 16 7 Boil 200g potato. Drain and cut into 2-3 chunks. Place 2 skinless chicken thighs on a square of foil. Mix 2 tbsp stuffing mix with 2 tbsp hot water. Roll into a ball and place on the foil. Wrap thighs and stuffing into a parcel and place on a baking tray together with the potatoes. Spray potatoes with oil. Cook in a pre-heated hot oven about 30-40 minutes or until chicken juices run clear and potatoes are browned. Serve with no-check vegetables and gravy made from 1 dspn Bisto Best chicken granules, a little boiling water and juices from the parcel. 1 medium slice wholemeal bread 3 1 40 21 Day 2 : 40 Checks Juice & cereal 100ml unsweetened orange, apple or grapefruit juice. 30g any cereal with 150ml skimmed milk. Ham & cheese toastie 8 1 12 7 Fill 2 medium slices of bread with a 20g Kerry Low Low Cheese Slice and 1 thin slice of ham. Either cook in a non-stick sandwich toaster sprayed with oil, or cook under a pre-heated moderate grill. Serve with a large salad made with no-check vegetables and a piece of fruit. Bacon & peppers pasta Boil 85g pasta, preferably wholewheat, until al dente. Cook sliced onion and peppers in a saucepan sprayed with oil. Add 2 chopped bacon medallions and brown. Stir in 150ml lowfat pasta sauce. Heat through and serve over drained pasta. Sugar free jelly 40 16
Day 3 : 40 Checks Cheese spread on toast Toast 2 slices of wholemeal bread and spread with 1 Laughing Cow Light Cheese triangle plus a little Marmite if liked. 8 4 Simple Salad (Meaty choice) Prepare a large salad made with no-check vegetables and add 50g very lean beef, bresaola, chicken, turkey, ham, pastrami, roast leg of pork or lamb. Serve with 1 rounded tsp pickles or chutney, plus 50g crusty bread or 1 bread roll, plus 1 tsp low-fat spread. 11 7 Image Pork chop with apple & sweet potatoes Core a small apple and cut into 8 wedges. Spray lightly with oil. Season and grill 150g boneless, well-trimmed pork loin chop with the apple rings. Serve with 200g boiled, baked or microwaved sweet potatoes, gravy made from 1 dspn Bisto Best chicken granules and 75ml boiling water and no-check vegetables. 16 7 1 large cooking apple baked or stewed or 1 medium banana or mango 250ml skimmed milk for use in drinks 150g low fat rice pudding or custard 5 1 40 19 Day 4 : 40 Checks Juice & cereal 100ml unsweetened orange, apple or grapefruit juice. 30g any cereal with 150ml skimmed milk. Image Egg, chips & peas Dry-fry or poach 1 medium egg and oven-bake 100g frozen weight McCain s Home Chips. Serve with 2 rounded tbsp peas and grilled tomatoes. Rice & corn feast Steam, boil, microwave, or stir-fry in spray oil about 200g chopped no-check vegetables. Microwave 250g pouch Tilda Brown Basmati, or Butternut Squash or Mushroom or Sundried Tomato Rice according to instructions. Stir the cooked vegetables into the rice adding 2 rounded tbsp canned sweetcorn kernels. 8 1 10 12 1 Tunnock s Tea Cake 1 scoop ice cream Sugar-free jelly 4 5 2 2 40 29
Day 5 : 40 Checks Croissant & coffee Warm a 60g croissant. Make a cup of coffee using milk from Every Day Bonus allowance and sweetener to taste. 8 10 Tuna salad Add 85-100g canned tuna in water or brine, drained, and 1 tbsp extra-light mayonnaise to a large salad made with no-check vegetables. Serve with 1 medium slice bread and 1 tsp low-fat spread. 8 6 Corned beef hash/cheesy hash Sauté 1 chopped onion in spray oil until transparent. Add 275g cooked potato, cooked carrot, turnip/swede or other no-check vegetables. Add 60g cubed corned beef mash together if preferred. Brown under grill. Serve with a salad made with no-check vegetables or grilled tomatoes. * For cheesy hash, make as above, replacing corned beef with 30g grated half-fat Cheddar, mixed into vegetables and a further 30g sprinkled on top, before browning under the grill. 1 Tunnock s Tea Cake 1 scoop ice cream Sugar-free jelly 14 8 4 5 2 0 40 31 Day 6 : 40 Checks Cheese omelette, tomatoes & beans Spray an omelette pan with oil and heat. Add 1 beaten medium egg and swirl around base of pan. Turn down heat, scatter with 30g grated half-fat Cheddar and cook gently until set underneath. Place under a warm grill to set top. Serve with grilled tomatoes and 2 rounded tbsp baked beans. 8 11 Tuna Baked Potato 12 3 Bake or microwave a 225g potato in its skin. Drain 85-100g can tuna in water or brine and mix with 2 rounded tbsp sweetcorn, chopped red pepper and 1 tbsp extra-light mayonnaise. Fill potato with mixture and serve with a salad made with no-check vegetables. Chicken Jalfrezi with basmati rice Spray a saucepan with oil and soften 1 small sliced onion. Cut 1 medium skinless chicken breast into about 10 cubes and add to the pan together with 1 medium sliced pepper (any colour) and 1 level tbsp Jalfrezi curry paste (e.g. Patak s) or use a milder paste if preferred. Stir 3 minutes coating everything with the paste. Add 200g canned chopped tomatoes, cover and simmer 15 minutes. Serve with 50g dry weight basmati rice, cooked with scant ¼ tsp turmeric, 1 bay leaf, 2 cloves and 2 cardamom pods. 1 peach or nectarine 1 small packet of low-fat crisps 40 28 4 6
Day 7 : 40 Checks Full Scottish Grill 1 low-fat sausage (up to 75 calories), 1 bacon medallion, 40g slice of black pudding or Lorne sausage, some mushrooms and tomatoes. Whilst they are cooking, in a non-stick pan scramble 1 medium egg with a splash of skimmed milk (or alternatively cook in the microwave). If preferred, egg can be dry-fried using a spray of oil. Banana toast Slice 1 small banana and serve on 1 slice wholemeal toast spread with low fat spread Easy fresh pasta 13 20 Spray a small saucepan with oil. Stir-fry some chopped mushrooms and peppers. Stir in 125g (quarter of 500g jar) Dolmio Light pasta sauce and warm through gently. Cook 125g fresh egg pasta according to instructions and serve topped with sauce. 1 peach or nectarine 8 8 16 5 1 slice wholemeal toast 40 33 Track what you eat and learn more... 3 0 Get Tracking If you want, you can use your Daily Checker to track your eating while following this Easy Starter 7-day Plan FIND the meals in this Plan in the PEP MEALS section (if you see meals of the same Check value that you d prefer to eat, you can choose those) SELECT the meal you have eaten, or plan to eat, and click + Add 1 serving to my Daily Checker Time for a PEP TALK? VISIT your MY PEP section and read more about how to follow the Positive Eating Plan Enjoy your first week of Positive Eating and remember to visit the Weigh-in section to record your first loss in seven days time!