Sunday 23 August 2015

Healthy Eating Plan


I am often asked for some meal ideas so when I saw this plan, from the British Dietetic Association for 2,000 calories a day, I thought you would like it

 Monday

Breakfast:

Yoghurt with berries, nuts and seeds  (100g yog, handful mixed berries, tpsp mixed seeds and 2 sliced brazil nuts)

Lunch:

Smoked salmon, low fat cream cheese and spinach sandwich on soya and linseed bread with cherry tomatoes

Dinner:

Sweet potato, spinach and lentil dahl  (100g red lentils and large sweet potato – enough left for tomorrow)

 
Tuesday

Breakfast:

Banana porridge (3 tbsp oats, semi skimmed milk, half a sliced banana and 2 sliced brazil nuts)

Lunch:

Dahl left overs from Monday

Dinner:

Parma ham wrapped salmon (one small fillet, 2 slices ham) with asparagus and 4 tbsps pesto sauce, 80 ml crème fraiche and handful of new pots
 

Wednesday

Breakfast:

Scrambled eggs with smoked salmon and avocado on soya and linseed toast

 Lunch

Shop bought on homemade tomato soup (add handful of lentils or black eyed beans and a handful of spinach to boost)

 Dinner:

Wagamama Cha han (2 small chicken thighs, 4 large prawns, an egg, rice; makes double for tomorrow as well)

 
Thursday

Breakfast:

Bircher muesli ( 3 tbsps oats, 1 tbsp raisins, grated apple, apple juice, 2 tbsps natural yoghurt

Lunch:

Wagamama Cha Han

Dinner:

Roasted veg frittata (1 onion, 300gm cherry toms, 100g spinach, basl, 100g ricotta 6 eggs; enough for lunch tomorrow) with spinach and rocket salad
 

Friday

Breakfast:

Yoghurt with berries, nuts and seeds

 Lunch:

Roasted veg frittata with spinach and rocket salad

 Dinner:

Spicy tilapia with green beans and sweet potato mash

 
And have fun at the weekends! 

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