DAY 1 2 Low-fat sausages (Max 5% Fat) served with either 225g (8oz) grilled fresh tomatoes or canned tomatoes boiled well and reduced 1 x 175g (6oz) chicken breast (no skin) served with a mixed salad tossed in oil-free dressing; 1 pot yogurt (max 75 kcal and 5% fat) DINNER BAKED CHEESY SWEET POTATOES SERVES 4 * Per serving 267 calories 5g fat * Preparation time 10 mins. * Cooking time 60 mins. 4 large sweet potatoes 2 tbsps ½ fat crème fraiche 2 grated low-fat cheddar cheese 1 tbsp chopped fresh chives Coarse sea salt 1. Preheat oven to 200C, 400F, Gas Mark 6. 2. Scrub the sweet potatoes and place in a nonstick roasting tin. 3. Sprinkle with sea salt and place in the oven for approximately 1 hour until cooked. 4. When cooked remove the potatoes from the oven and cut in half. 1 Rosemary Conley Low G.i Nutrition Bar 1 thin slice Tesco multigrain bread toasted then topped with 25g (1oz) sardines in tomato sauce TOP TIP Leaving the skin on potatoes increases their fibre content and sprinkling with a little salt gives them a nice crispy texture when baking! 5. Combine the crème fraiche, cheese and chives in a small bowl. Spoon into the centre of each potato and return to the oven for a further 10 minutes until the cheese has melted. 6. Serve hot with unlimited mixed salad tossed in oil-free dressing, 100g (3½oz) low-fat coleslaw and 50g (2oz) baby beetroot per person.
DAY 2 1 poached or boiled egg, served with 2 grilled turkey rashers and unlimited grilled tomatoes 1 medium pita bread split and filled with lettuce, sliced peppers, spring onions, tomatoes, plus either 50g canned salmon in brine, or low fat cottage cheese mixed with 1 tbsp sweet corn. 115g fruit and 100g pot low fat fromage frais Ryvita Dark Rye Crispbread spread with pickle and topped with 50g wafer thin ham and sliced tomatoes DINNER FRESH TOMATO & BASIL PASTA SERVES 2 * Per serving 366 calories 1.7g fat * Preparation time 20 mins. * Cooking time 20 mins. 175g pasta shapes 75g fresh basil leaves 1 garlic clove, crushed 1 tsp vegetable stock powder 2 tbsps boiling water 250g cherry tomatoes 2 tbsps virtually fat free fromage frais Salt and freshly ground black pepper, to taste 1. Cook the pasta in boiling water with a vegetable stock cube. 2. Meanwhile pick the basil leaves from the stems and place in a food processor. Add the garlic, stock powder and boiling water. Process until smooth. 3. Drain the pasta and pour back into the saucepan. 4. Add the basil pesto, fromage frais and cherry tomatoes. Mix well and season with salt and black pepper Pile into serving dishes and finish with a little freshly grated parmesan cheese if desired. 5. Serve with a mixed salad tossed in oil free dressing.
DAY 3 1 thin slice multigrain bread toasted then topped with 2 tbsps baked beans; 2 pieces of fresh fruit Rice Salad Mix 75g boiled basmati rice (cooked weight) with chopped spring onions, diced peppers, 1 tbsp sweet corn, 1 segmented, peeled orange and 2 tbsps low fat fromage frais. DINNER MARINATED BARBECUE CHICKEN SERVES 4 * Per serving 293 calories 12g fat * Preparation time 20 mins + 1hr marinating * Cooking time 30 mins. 8 x 225g chicken joints, legs and thighs 2 tbsp tomato puree 2 tsps soft dark brown sugar 2 tbsps balsamic vinegar Pinch of fennel seeds Salt and freshly ground black pepper. 1 Belgium Chocolate Mousse 150g mixed salad served with 50g tuna in brine mixed with 1 tsp extra light mayonnaise. TOP TIP Check the chicken is fully cooked by inserting a skewer into the thickest part of the joints. The juices should run out clear when fully cooked. 1. Place the chicken joints on a chopping board. Pull off the skin using kitchen paper and a small sharp knife and discard. Place the chicken in a mixing bowl. 2. Mix together the marinade ingredients in a small bowl and pour over the chicken. Mix well, rubbing the marinade into the chicken pieces. 3. Season with salt and black pepper. Cover and leave to marinate in the refrigerator for 1 hour. 4. Cook the chicken on a hot barbecue or under a hot grill for 30 minutes turning regularly. 5. When cooked serve with 75g boiled new potatoes per person (with skins), a little fresh tomato salsa and a small mixed salad tossed in oil free dressing.
DAY 4 1 Weetabix served with milk from allowance and 1 tsp sugar. Plus 1 banana. 1 x 50g slice wholegrain baguette rubbed with a cut garlic clove, toasted and then topped with 100g Tzatziki (yogurt & cucumber), 1 sliced black olive chopped tomato and herbs 2 pieces of any fresh fruit of your choice 1 Rakusen s 99% fat free cracker,spread with Marmite, topped with 50g low fat cottage cheese and 4 cherry tomatoes. DINNER BAKED PARMA HAM COD WITH SAFFRON COUSCOUS SERVES 4 * Per serving 361 calories 6.5g fat * Preparation time 5 mins. * Cooking time 20 mins. 4 medium fresh cod fillets 8 large basil leaves 8 slices of Palma Ham 225g Couscous 300ml vegetable stock Pinch of saffron 1 red pepper, finely diced 1 tbsp chopped fresh chives Salt and freshly ground black pepper 1. Pre-heat oven to 200C, 400F, Gas Mark 6. 2. Place the cod fillets in an oven-proof dish. Season each fillet on both sides with salt and black pepper. Place 2 basil leaves across the top of each fillet. Wrap each piece of fish with Palma Ham, tucking the ham neatly underneath the fillets. 3. Bake in the oven for 15-20 minutes until cooked through. 4. Place the couscous in a large bowl. Add the saffron and the red pepper. 5. Make up the stock with boiling water and pour over the couscous. Cover the couscous with a clean tea-towel and allow to stand for 1 minute. Remove the tea-towel and fluff up the couscous grains with a fork. 6. Arrange the couscous on serving plates. Place the cod fillets on top. Just before serving sprinkle with chopped fresh chives. 7. Serve with a green salad tossed in oil free dressing.
DAY 5 Half a melon seed scooped out, filled with 115g raspberries and topped with 1 pot yogurt (max 100kcal and 5% fat) 1 thick slice multigrain bread topped with sliced tomatoes, 50g sliced half fat mozzarella cheese then grill. 115g raspberries with 1 pot yogurt (max 75kcal and 5% fat) DINNER PORK & PINEAPPLE KEBABS SERVES 4 * Per serving 309 calories 6g fat * Preparation time 20 mins. * Cooking time 25 mins. 4 lean pork steaks 1 large pineapple 2 garlic cloves, finely chopped 1 small chilli, sliced 2 tbsps maple syrup Salt and freshly ground black pepper 1 pot fruit yogurt (max 100kcal and 5% fat) Low fat, low calorie 230g roast chicken salad. TOP TIP - Soak wooden kebab skewers in water before using to prevent them from burning. 1. Trim any fat off the pork steaks and discard. Cut the steaks into bite size pieces. 2. Prepare the pineapple by slicing off the top and bottom with a sharp knife. Cut away the sides to leave a barrel shaped fruit. Cut into slices then into small wedges. 3. Take 8 wooden kebab skewers and thread alternate pieces of pork and pineapple on to each. Place the kebabs in a shallow dish. 4. Mix together the garlic, chilli and maple syrup and pour over the kebabs. Season with salt and freshly ground black pepper 5. Cook on a hot barbecue or under a hot grill for 20 25 minutes until fully cooked. 6. Serve with 75g boiled new potatoes (with skins) per person, sweet chilli sauce and a small salad tossed in oil free dressing.
DAY 6 1 pot yogurt (max 75kcal and 5% fat) mixed with 1 sliced medium banana and 115g raspberries or strawberries BLT sandwich made with 2 thin slices of multigrain bread toasted and then filled with 25g grilled lean back bacon rashers, lettuce leaves, sliced tomatoes and 1 tbsp extra light mayonnaise. DINNER HOISIN DUCK PANCAKES SERVES 4 * Per serving 174 calories 2.8g fat * Preparation time 15 mins. * Cooking time 20 mins. For the Pancake Batter 115g plain flour Pinch of salt 1 egg, beaten 300ml skimmed milk. Fry Light Olive Oil Spray For the Filling 2 duck breasts, skin removed and cut intro strips 1 tbsp soy sauce 115g pak choi, shredded Half a cucumber, cut into strips 4 spring onions, cut into strips 2 tbsps hoisin sauce 1. Sift the flour and salt into a bowl, and, using a metal spoon, draw the flour to the sides of the bowl to make a well in the centre. Add the beaten egg and stir into the flour. Then gradually add the milk with a whisk. Whisk well and beat to a smooth batter so that it is the consistency of double cream. 2. Pre heat frying pan. Spray lightly with oil then add 2 tbsps of batter to the pan, tilting the pan so the batter coats the base. 3. Cook until the underneath of the pancake is golden in colour. Flip over the pancake and cook for a further 15 seconds. 1 x 112g pot Healthy Living Strawberry Dessert 1 mini pitta bread filled with 40g low fat humous TOP TIP Make up extra pancakes; stack them between baking parchment paper and place in freezer bags to store in the freezer. 4. Remove from the pan, place on a warmed plate and cover with foil. Repeat until all the batter is used. 5. Heat the pan then add the duck strips. Cook quickly for 2-3 minutes, adding the soy sauce and Pak choi. Pile the duck into a serving dish and place alongside the pancakes, cucumber, onions and Hoisin sauce. 6. Take a pancake, spread with sauce, add a little duck, onion and cucumber then roll up like a cigar. 7. Serve with boiled noodles or Jasmine rice (50g uncooked weight per person) and a small green salad tossed in oil free dressing.
DAY 7 1 thick slice multigrain bread toasted then spread with two tsps marmalade. 1 piece of any fresh fruit. 115g cooked pasta shapes (cooked weight) mixed with grilled peppers, cherry tomatoes and 50g wafer thin pastrami or low fat cheese and tossed in fat free vinaigrette dressing DINNER RUMP STEAK WITH REDCURRANT AND THYME GLAZE SERVES 4 * Per serving 215 calories 6g fat * Preparation time 10 mins. * Cooking time 20 mins. 4 x 150g rump steaks 2 tbsps redcurrant jelly 1 tsp chopped fresh thyme 150ml vegetable stock Salt and freshly ground black pepper 2 pieces any fresh fruit of your choice 1 thin slice multigrain bread toasted, topped with 1 triangle Laughing Cow Extra Light Cheese and sliced tomato. TOP TIP For an attractive way of serving carrots, try shaving them into ribbons (as shown), they cook very quickly this way 1. Preheat a non stick frying pan. Season the steaks on both sides with salt and black pepper. 2. Add to the pan and cook for 2-3 minutes on each side to seal the steaks. 3. Continue cooking for a further 5 minutes turning the steaks regularly. Remove from pan and keep warm. 4. Add the redcurrant jelly, thyme and stock to the pan and mix well. Simmer gently to allow the sauce to thicken then return the steaks to the pan to coat with the sauce. 5. Transfer to a serving plate and serve with 150g boiled new potatoes (with skins) per person and a selection of other vegetables.