Food lovers plan

Do you fail on one diet after another, just because you hate ‘diet food’? Well, eating healthily and eating well doesn’t have to mean missing out on your favourite good foods.

Day 1
Breakfast
Chop an apple, a small banana, a kiwi fruit and 2 dried figs. Mix all the fruit together and top with a pot of low fat yoghurt.

Lunch
Fill a large wholemeal pitta pocket with 30g of feta cheese, 5 olives (in brine), cherry tomatoes and salad. Drizzle over a tsp extra virgin olive oil and a splash of lemon juice.

Dinner
Tortilla Omelette
Boil 3 new potatoes. Once cooked, slice into 1 cm slices. Heat 1 tsp oil in a small, non-stick frying pan and gently cook half a finely sliced onion and a thinly sliced courgette. Add the potato slices. In a small bowl, gently beat 2 medium-sized eggs with a tbs water. Add to the pan and cook over a gentle heat until set. Serve with lots of sliced tomatoes, 3 slices of wafer-thin ham and spring onions.

Snack
100ml Haagen Dazs Raspberry or Mango Sorbet

Day 2
Breakfast
Mix together 1 tbs porridge oats, 1 ½ tbs raisins and a grated apple, keeping the skin on. Pour over 100ml skimmed milk and keep in the fridge overnight (this step isn’t necessary if you don’t have time). Serve with a pot of low fat yoghurt and a tbs dried cherries.

Lunch
Spread a flour tortilla with a tbs tomato-based salsa, and fill with 60g cooked chicken, 3 tbs low fat cottage cheese and plenty of rocket and crisp salad leaves.

Dinner
Chickpea and Vegetable Satay
Heat a tsp olive oil in a saucepan and gently cook a sliced onion. Add a cereal bowlful of mixed vegetables, such as sliced courgette, peppers, aubergine and mushrooms. Cover with a lid and cook gently for a further 5 minutes. Add a crushed clove of garlic and a sliced chilli. Mix enough water into a dessert spoon of crunchy peanut butter to form a paste and stir this in to the vegetables. Add 2 tbs canned and drained chickpeas and simmer for 5 -10 minutes. Serve with a grilled mini-naan bread.

Snack
4 squares of premium plain chocolate

Day 3
Breakfast
In a blender, mix together a medium-sized ripe banana, a pot of low fat yoghurt, the same volume of skimmed milk and either a few drops of vanilla essence or a pinch of cinnamon. Blend until smooth and serve over ice.

Lunch
Boil 40g of pasta as directed on the packet, omitting any added oil or salt. Drain, run under the cold tap and set aside to cool. Mix together 2 tbs canned and drained mixed beans, a tsp pesto, halved cherry tomatoes, a little sliced red onion and fresh basil.

Dinner
Grilled Salmon with Crisp Green Vegetables
Boil 4 new potatoes for 20 minutes or until tender. Meantime, brush a 140g salmon steak with a little olive oil and grill for around 10 minutes, turning once. Boil or steam a mix of green vegetables for 5 minutes – try a combination of green beans, broccoli and mange tout. Mix a heaped tsp of wholegrain mustard into a tbs Greek yoghurt and add chopped fresh herbs of your choice. Serve as a sauce to the salmon, with boiled new potatoes and crunchy vegetables.

Snack
Piece of fruit

Day 4
Breakfast
Half and toast a cinnamon and raisin bagel. Top with 2 tsp high fruit jam and 100g fromage frais.

Lunch
Soak 2 tbs of bulgar wheat in boiling water for 10 minutes. When it has increased in size, drain off the excess water and refrigerate. Slice 3 small vine-ripened tomatoes, 2 spring onions, and a handful of fresh herbs of your choice. Mix into the wheat, along with the juice of half a lemon and a dessert spoon of extra virgin olive oil.

Dinner
Pasta with Pesto and Rashers
Boil 40g dried pasta as directed, omitting any added oil or salt. While this is cooking, boil or steam some broccoli and grill 2 turkey rashers, cutting into bite-sized pieces once cooked. Mix together a tsp pesto 1 and a tbs natural yoghurt or fromage frais. Stir the pesto, broccoli and rasher pieces through the cooked pasta. Top with a tbs grated Parmesan cheese.

Dessert
Cut 2 plums in halve and remove the stone. Fill each half with about ½ tsp mascarpone cheese and sprinkle with brown sugar. Grill under sugar has melted.

Day 5
Breakfast
Top a wholemeal scone with a light spread of reduced fat olive spread and 2 tsp high fruit jam. Serve with a small glass of orange juice.

Lunch
2 slices wholemeal bread, hard boiled egg mixed with ½ tbs reduced fat mayo, sliced spring onions.

Dinner
Warm New Potato Salad
Boil 4 new potatoes for 20 minutes or until knife tender 2. Boil or steam a handful of fresh or frozen green beans for 4 or 5 minutes. Once cooked, toss the potatoes and beans into a bowl, add 4 walnut halves, cherry tomatoes and 30g feta cheese. Toss with a tsp extra virgin olive oil and the juice of half a lemon.

Snack
Piece of fruit

Day 6
Breakfast
Top 4 tbs Bran Flakes with 5 chopped dried apricots. Serve with 100ml skimmed milk.

Lunch
Fill a large wholemeal pitta pocket with 1 oz/30g reduced fat hummus, 5 olives and salad – try a crisp mix of white cabbage, peppers, celery and carrot. Add a dash of hot chilli sauce to a tbs fromage frais and use to dress the salad. Follow with a large slice of melon.

Dinner
Mustard Soy Pork with Sweet Potatoes
Mix together a heaped tsp each of honey 1 and wholegrain mustard, along with a tbs of soy sauce. Use to marinade a pork chop (around 150g in weight) for 20 minutes to half an hour. Grill the chop for 10-15 minutes, turning occasionally, until thoroughly cooked. Meantime, cut a medium-large sweet potato into 1 cm thick slices, brush with a little olive oil and grill for 5-7 minutes, turning once. Mix a tsp wholegrain mustard into 2 tbs natural yoghurt and serve the pork and grilled sweet potato slices with lots of crisp salad.

Snack
Piece of fruit
Reduced fat fruit or chocolate mousse

Day 7
Breakfast
Grill 2 turkey rashers and 2 tomatoes, halved. Serve with 2 slices of wholemeal toast and a small glass of orange juice.

Lunch
Top a bagel with 3 tbs low fat cottage cheese mixed with a chopped tomato, sliced celery and a sliced spring onion. Season with black pepper and any fresh herbs of your choice. Serve with a salad.

Dinner
Fragrant Spiced Lamb
Put 1½ tbs brown rice on to boil for 35-40 minutes. Mix together 3 tbs natural yoghurt, ¾ tsp cinnamon, 2 cardamon pods, ½ tsp ground cumin, ½ tsp coriander seeds, ¼ tsp ground ginger and a pinch of cloves. Use this to marinade a lean lamb loin chop for 30 mins. After 25 minutes, cook the lamb either on a griddle pan or under the grill – this will take around 10-12 minutes. Meantime, boil or steam green vegetables and serve with the rice and lamb.

Snack
Actimel 0% fat drink

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