Week 4 eating plan
Protein – choose one of the following to split between all meals
150-225g lean red meat or mince (beef, lamb, venison)
150-250g lean pork, ham or bacon
200-300g lean white meat (chicken or turkey)
200-300g white fish or shell fish
150-200g oily fish
200-250g quorn, soya or tofu
150-200g paneer or cheese curd
200-250g low-fat cottage cheese
100-200g cooked lentils, beans, peas or dahl
2 large eggs
2 tbsp nuts, seeds, nut butters, tahini or hummus
Vegetables – eat freely
Artichoke
Asparagus
Aubergine
Beans, any type
Broccoli
Brussel sprouts
Cabbage
Carrot
Cauliflower
Celeriac
Celery
Chickpeas
Chicory
Courgette
Cress
Cucumber
Endive
Fennel
Gherkin
Green beans
Kale
Kohlrabi
Leek
Lettuce
Magetout
Marrow
Mushroom
Okra
Onion
Pak-choi
Peas
Pepper
Radish
Salad leaves
Spring greens
Spring onion
Swede
Swiss chard
Tomato
Turnip
Watercress
Fats and oils – choose two of the following
2-3 tsp spread or reduced fat spread
2 tsp reduced fat mayo or salad cream
3 tsp reduced calorie dressing, single cream, soured cream or crème fraiche
1 tsp butter, mayo, double cream
1 tbsp gravy made with meat juices
4 tbsp gravy made with granules
Dairy – choose three of the following
250-300ml skimmed or 1% milk
200-250ml semi skimmed or unsweetened soya, oat or rice milk
150g low fat yoghurt or fromage frias
50-75g low fat soft cheese
25-30g reduced fat hard cheese
125g cottage cheese
30g full fat cheese
Fruit – choose 80g of the following with each meal and 1 snack
Apple
Apricots
Avocado
bananas
Blackberries
Blueberries
Cherries
Clementines
cranberries
Currants
Damsons
Dates
Dried mixed fruit
Figs
Gooseberries
Grapefruit
Grapes
Kiwis
Kumquats
Lemon
Limes
Lychees
Mandarins
Mango
Melon
Nectarines
Olives (not in oil)
Orange
Papaya
Passion fruit
Peach
Pear
Pineapples
Plums
Pomegranate
Prunes
Raspberries
Raisins
Rhubarb
Satsumas
Sharon fruit
Strawberries
Sultanas
Tangerine
Starch and carbohydrates – choose up to six of the following
1 medium potato
100g sweet potato
7 thick cut potato wedges or low fat oven chips
80g pumpkin or squash
2 rounded tbsp pulses
75g green banana
75g cassava, taro, yam, breadfruit
3 tbsp porridge oats or wholegrain low fat cereal
2 tbsp dry muesli
1 wheat or oat biscuit
2 heaped tbsp boiled rice
3 heaped tbsp boiled pasta, noodles, couscous, barley, bulgur wheat
1 medium slice of bread
½ bread roll, bagel, English muffin
1 small chapatti
3 small crackers
3 crisp breads
1 crumpet or plain biscuit
1 small plain naan bread
1 small pitta or tortilla
1 small slice malt loaf
3 cups pop corn
2 small oat coakes
½ scone
Snacks – choose one of the following
1 small pot of low fat yoghurt or fromage frais
Raw veg to dip into 30g of soft cheese, 2 tbsp nut butter or 2 rounded tbsp hummus
2 serving of fruit from the choices available
2 tbsp nuts or seeds
2 rice cakes with reduced fat spread and honey
1 cereal bar
1 crumpet with reduced sugar jam or honey
1 fruit bun
1 bead roll with scraping of jam
1 medium slice of bread with low fat spread and yeast extract
2 small slices of toast with low fat spread
150g pot low fat yoghurt, fromage frais, custard or rice pudding
2 crackers with max 30g hard cheese
3 tbsp cereal with ½ pint skimmed or 1% milk or 1/3 pint semi skimmed milk or soya
2 crackers or crispbreads with 2 level tsp nut butter or reduced fat hummus
1 scone
1 cup low calorie drinking chocolate
