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7 Day Healthy Eating Plan

 

7 Day Menu

This is a seven day healthy eating plan, three meals per day to keep your body metabolism active and balanced to provide all the recommended daily allowances your body needs.

Day 1

Breakfast
  Tomatoes on wholemeal toast. Water or tea.
Lunch
Wholemeal pasta with dry-roasted chicken pieces and fresh green vegetables. Yogurt.
Dinner
Lamb casserole and roast vegetables.

Day 2

Breakfast
1 egg, 2 slices of ham, 1 piece of  wholemeal toast, fruit. Water or tea.
Lunch
Big salad, 2 slices of turkey and a jacket potato, fruit or yoghurt, handful of mixed nuts.
Dinner
Poached salmon with vegetables.  (alternative to salmon, try mackerel, or sardines)

Day 3

Breakfast
Baked beans on wholemeal toast, yogurt or fruit. Water or tea.
Lunch
Mixed bean casserole made with tomatoes, herbs and mushrooms. Brown rice and steamed vegetables. Fruit cocktail.
Dinner
Lean lamb chop, corn on the cob and steamed broccoli.

Day 4

Breakfast
Porridge made with skimmed milk and honey. Fruit. Water or tea.
Lunch
Tuna and wholemeal pasta in tomato sauce made from tomatoes, herbs and a little olive oil. Avocado.
Dinner
Marrow stuffed with lean mince bolognese sauce. Fruit salad.

Day 5

Breakfast
Bowl of cereal with skimmed milk. 1 slice of wholemeal toast. Fruit. Water or tea.
Lunch
Jacket potato with raw sliced peppers, Greek yogurt, cucumber and garlic dip. Banana.
Dinner
Grilled lemon sole with big green salad. Yogurt.

Day 6

Breakfast
1 boiled egg with wholemeal toast. Fruit. Water or tea.
Lunch
Jacket potato with baked beans and small sprinkle of cheese.
Dinner
Sardines and raw vegetables (broccoli, spinach, watercress and carrots). Yogurt and fruit.

Day 7

Breakfast
Porridge made with skimmed milk and honey. Fruit. Water or tea.
Lunch
Home-made vegetable soup with wholemeal bread. Mixed fresh fruit salad.
Dinner
Roast chicken with roast vegetables, e.g. parsnips, onions and courgettes.

Most important: portion control is essential. If you're not sure refer to the calorie guide on this website or there are lots of books. New Leaf also supplies the Diet Plate (see website) which has an on plate guide to help your portion control. If you feel you must have 'more', add vegetables (not potatoes) rather than meat, pasta, rice, bread&butter etc - they will add bulk, without too many calories, you can also get help with diet supplements and, if appropriate, prescription medication to reduce your appetite.

Drink plenty of water.

Easy to follow guide for a 7-day healthy eating, low calories diet. You can change options if there's something you don't like but make sure you match the calories and ensure you have a balanced diet. New Leaf Healthcare has many other eating plans, call into the clinic for free diet advice.


Try not to snack

Its too tempting to have chocolate, crisps or biscuits, which are high in fat, sugar and calories - have a piece of fruit instead or even a small bowl of cereals. They are slow release and should help keep the hunger pangs at bay for longer. Still better go and do something, exercise, go for a walk, see a friend - being busy takes your mind off food, reduces the temptation and sometimes we only snack from boredom - get busy, burn some calories and avoid the temptation of the biscuit barrel.