Family Plan

Are you fed up with diets that have you make one meal for you and another for your family? Well, this plan is designed with family-friendly meals! Breakfasts and lunches are given in quantities for one using foods found in any family fridge, while evening meals can be scaled up for all the family or are given as recipes for four.

Day 1
Breakfast
Glass of fruit juice
2 Weetabix with 100ml skimmed milk

Lunch
Bowl of chunky vegetable soup, wholegrain roll with low fat spread
2 satsumas

Dinner
Piece of breaded cod with 3oz/90g of reduced fat oven chips, baked tomato and 2 tbs peas
Low fat yoghurt

Snack
Kellogg’s Nutrigrain bar
Piece of fruit

Day 2
Breakfast
2 slices of wholegrain toast with low fat spread and honey and a small glass of fruit juice

Lunch
2 slices of wholegrain bread, filled with ½ tsp mustard, 1 tsp reduced fat mayo and 7 slices wafer-thin ham
Low fat yoghurt and piece of fruit

Dinner
Chicken fajitas – serves 4
Spray a large non-stick pan with cooking spray. Add a large sliced onion, 2 sliced peppers, 1 or 2 chillies, to taste, and 4 chicken fillets cut into strips. Cook over a medium-high heat until chicken is browned. Add a tin of chopped tomatoes, the juice of a lime and a tsp drinking chocolate. Simmer for 15-20 minutes or until chicken is cooked through. Warm flour tortillas in oven for a few minutes at 180 degrees or in the microwave for 20 seconds each. Fill warm tortillas with chicken fajita mix and top with natural yoghurt.
One serving is a quarter of the fajita filling, 2 flour tortillas and 4 tbs natural yoghurt.

Snack
Low fat chocolate mousse

Day 3
Breakfast
2 heaped tbs sugar-free muesli with 2 chopped dried apricots and 100ml skimmed milk.

Lunch
John West French-style Light Lunch with 2” portion French stick and salad.

Dinner
Spaghetti Bolognese – serves 4
In a large non-stick frying pan, cook a lb or 450g of lean minced beef over a medium heat until brown. Drain off all excess fat and add a chopped onion, 2 crushed cloves of garlic, a tin of chopped tomatoes, a tbs tomato puree, mixed herbs to taste, a diced pepper and a grated carrot. Cover and simmer for 20-30 minutes. Meanwhile, cook spaghetti following package directions.
One serving is a quarter of the Bolognese sauce with 4oz or 100g cooked pasta and ½ tbs grated Parmesan cheese.

Snacks
Small bowl of strawberries with a small pot of low fat fromage frais.

Day 4
Breakfast
2 Weetabix with 100ml skimmed milk and a small glass of fruit juice.

Lunch
2 slices of wholemeal bread, 1 hard boiled egg mixed with ½ tbs reduced fat mayo, sliced spring onion.
2 satsumas

Dinner
Sweet and Sour Pork – serves 4
In a large non-stick frying pan, cook a lb or 450g of lean pork pieces over a medium heat until brown. Drain off all excess fat and add a chopped onion and any other vegetables of choice, such as peppers or courgette. Pour in a jar of sweet and sour sauce such as Uncle Ben’s or supermarket own brand and simmer for 20 minutes or until pork is cooked through. Meanwhile, boil 2 teacups of brown rice, following package directions.
One serving is 4 tbs cooked rice with a quarter of the sweet and sour pork.

Snack
Reduced fat fruit mousse
Piece of fruit

Day 5
Breakfast
2 slices of wholegrain toast with low fat spread and high fruit jam and a small glass of fruit juice.

Lunch
Mix together a small cooked chicken fillet, sliced celery, a chopped apple, a tbs of mixed nuts and raisins and a tsp reduced fat mayonnaise. Serve with a 2” serving of French bread.
Piece of fruit.

Dinner
Medium baked potato with 2 tbs cottage cheese and 1oz/30g slice of lower fat cheese (such as Edam or Gouda). Mixed salad.

Dessert
Core an apple. Fill with a tbs raisins, a pinch of cinnamon and a tsp brown sugar. Bake for 15-20 minutes (while the potato is in the oven). Serve with 150ml of low fat custard.

Snack
Low fat fromage frais

Day 6
Breakfast
Grill 2 turkey rashers and 2 tomatoes, halved. Serve with a wholemeal roll and a small glass of orange juice.

Lunch
Burger King Chicken Whopper Lite or Chicken Flamer with diet drink or water.

Dinner
Vegetable lasagne – serves 4
Add 2lb or 900g of chopped mixed vegetables (such as onions, peppers, courgette, and aubergine) to a jar of ready made tomato sauce. Spoon a layer over the base of a lasagne dish and cover with a single layer of lasagne sheets. Cover with a thin layer of white sauce (you can use homemade, from a packet or a jar) and continue to layer until all the vegetables are used. Bake at 180 degrees of 30-40 minutes.
One serving is a quarter of the lasagne.

Snack
Fruit smoothie
Piece of fruit

Day 7
Breakfast
Reduced fat croissant with high fruit jam and a small glass of fruit juice.

Lunch
Bowl of lentil soup, wholemeal roll with portion of Laughing Cow Lite.
Piece of fruit

Dinner
Roast Chicken Dinner
One serving is 4oz or 100g roast white meat, 2 heaped tbs mashed potatoes, 2 tbs gravy and unlimited vegetables.

Dessert
2 scoops of ice-cream and a piece of fruit

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Thanks to tescodiets.com who have provided this article.