Meal plan for snackers

Nutrition team

Snacking is often thought of as an unhealthy eating habit but this isn’t the case – as long as you’re careful about what you snack on! Eating little and often helps stabilise blood sugars, keep the metabolism revved and helps avoid the hunger associated with over-eating. This meal plan includes 6 small meals each day to really keep you going!

Day 1
Breakfast
Small glass of fruit juice
Slice of wholemeal toast topped with a small sliced banana and a tsp peanut butter.

Morning snack
2 wholegrain or multigrain crispbread, topped with a portion of Babybel light cheese and a large sliced tomato.

Lunch
Half a cooked chicken fillet, chopped and mixed with sliced celery, a chopped apple, a tbs of mixed nuts and raisins and a tsp reduced fat mayonnaise.

Afternoon snack
Kellogg's cereal bar, low fat fromage frais, 1 large peach/nectarine

Dinner
30g uncooked pasta, boiled and tossed with a heaped tsp Scala pasta sauce or pesto, half a cooked chicken fillet and plenty of green vegetables such as broccoli, green beans and mange tout. Sprinkle with fresh chopped herbs and half a tbs grated Parmesan cheese.

Evening snack
Fat free probiotic yoghurt drink

Day 2
Breakfast
½ grapefruit and 1 orange, topped with a pot of low fat plain yoghurt and a tsp honey.

Morning snack
Plain bagel topped with a small amount of cream cheese.

Lunch
Baked potato with coleslaw

Afternoon snack
Innocent (or other brand) smoothie (200-250ml)

Dinner
Tesco Healthy Living ham & mushroom pizza

Evening snack
Muller light

Day 3
Breakfast
Small glass fruit juice
1 bowl of muesli with 100ml skimmed milk

Morning snack
Pot low fat yoghurt with small chopped banana and 1 tbs mixed fruit

Lunch
Low fat chicken cajun wrap
2 satsumas

Afternoon snack
Packet Walkers baked crisps

Dinner
Pork Stir-fry
Heat 1 tsp olive oil in a large non-stick frying pan or wok. Trim the fat from a pork chop, cut into bite-sized pieces and add to the pan, stirring. Add a small sliced onion, half a red pepper, sliced and a carrot, cut into sticks (use a packet of ready-prepared stir-fry vegetables if you prefer). Cook for a few minutes and add a crushed clove of garlic and 1cm of grated ginger (paste can be used instead of fresh). Add 50-100ml stock or water and reduce the heat. Meanwhile, boil a block of egg noodles for 3-4 minutes. Drain and add to the pork and vegetables. Stir in a tsp of soy sauce, a few drops of sesame oil and sweet chilli sauce, as desired.

Evening snack
Low cal hot chocolate drink

Day 4
Breakfast
Wholegrain roll, filled with 2 grilled turkey rashers and grilled tomatoes.

Morning snack
Bowl of mixed fruit

Lunch
Wholemeal pitta pocket filled with 3 tbs low fat cottage cheese, chopped red and green peppers, shredded lettuce and cherry tomatoes.

Afternoon snack
4 tbs wholegrain breakfast cereal with 100ml skimmed milk

Dinner
Cajun Chicken Tortilla
Sprinkle Cajun seasoning over a chicken fillet. Slice a courgette lengthwise and slice a red and green pepper. Brush with olive oil. Cook the chicken and vegetables pieces either under the grill or using a griddle pan. Serve in 2 flour tortillas with 4 tbs natural yoghurt and plenty of salad.

Evening snack
Muller fruit corner

Day 5
Breakfast
Small of glass fruit juice
2 slices of wholegrain toast spread with low fat spread and honey.
Low calorie hot chocolate drink

Morning snack
Mullerice

Lunch
Sainsbury's BGTY prawn salad with wholegrain pitta bread

Afternoon snack
1 small banana

Dinner
Cheeseburger
Grill a 4oz burger. Serve with a 30g slice of cheese and a sliced tomato in a wholegrain roll.

Evening snack
Low fat fromage frais
2 satsumas

Day 6
Breakfast
Small glass of fruit juice
1 Shredded Wheat with 100ml skimmed milk

Morning snack
Fruit scone with 1 tsp high fruit jam

Lunch
Mix together a small tin of tuna (in brine), 2 tbs sweetcorn, spring onions, tomatoes and 1 tsp reduced fat mayo. Fill a wholegrain roll with the tuna mix, with plenty of salad.

Afternoon snack
Low fat yoghurt and a piece of fruit

Dinner
Medium-sized baked potato, topped with a small tin of baked beans and a 1oz/30g slice of lower fat cheese (such as Edam or Gouda).

Evening snack
Baked apple
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 a pot of low fat custard.

Day 7
Breakfast
Small glass of fruit juice
2 heaped tbs sugar-free muesli topped with a pot of low fat yoghurt.

Morning snack
Packet of snack-a-jacks and a piece of fruit

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 crisp salad leaves.

Afternoon snack
Innocent (or other brand) smoothie (200-250ml)

Dinner
Vegetable 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 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.

Evening snack
3 rice crackers, topped with a portion of Laughing Cow Light and a large sliced tomato.

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Thanks to tescodiets.com who have provided this article.