Christmas Challenge Diet Plans: Week 4
Congratulations on completing the third week of the WLR
Christmas Challenge. By now you should really have started to
notice a difference in the way you look and how you feel.
Here’s
another week’s worth of menus for you to choose from. Stick to
one breakfast, one lunch, one dinner, one snack and one treat
each day, plus 300ml skimmed milk and extra veg and salad.
And
don’t forget, you can still choose from the meals in weeks one,
two and three!
Breakfasts
Homemade muesli
Homemade muesli made from 2tbsp porridge oats, 3 chopped
dried apricots, 2tbsp branflakes with skimmed milk.
Toast and honey
2 slices wholegrain toast with 2tsp each low-fat spread and
honey.
Beans and mushrooms on toast
1 small can baked beans in tomato sauce, grilled mushrooms
and 1 slice wholegrain toast.
Scrambled egg on toast
1 slice wholemeal toast topped with 2 eggs scrambled with a
dash of skimmed milk and 1 diced tomato.
Weetabix and berries
2 Weetabix with skimmed milk and a handful each of
raspberries and strawberries. Plus 1 small glass fresh orange
juice.
Banana porridge
Bowl of porridge made using 2tbsp porridge oats and 150ml
each of water and skimmed milk. Top with 1 small sliced banana
and 1tsp honey.
Fruit salad and yogurt
Chop 1 apple, 1 slice canteloupe melon and a handful of
grapes. Top with 1tbsp porridge oats and 1 small pot natural
low-fat yoghurt.
Lunches
Three bean pasta salad
Chop 3 spring onions, 5 cherry tomatoes and ½ green pepper.
Mix with 2tbsp each of red kidney beans, chick peas and
cannelini beans and 3tbsp wholewheat pasta and fat-free
dressing. Serve with a green salad.
Cheese and crackers
5 rye crackers with a matchbox-sized piece of Brie, salad
with fat-free dressing and a handful of grapes.
Pitta bread and tzatziki
1 wholemeal pitta bread with 5tbsp tzatziki and salad. Plus 1
apple.
Jacket potato with egg mayo
1 jacket potato with 1 hard boiled egg mixed with 1tsp
reduced-calorie mayo and salad.
Homemade soup
Bowl of homemade vegetable soup made from butternut squash,
red chillies, carrots, red peppers and vegetable stock with 2
slices wholemeal toast and 2tsp low-fat spread.
Mediterranean pasta salad
Chop ½ small avocado, 5 cherry tomatoes and ¼ small ball
reduced-fat mozzarella cheese into bite-sized pieces. Mix with 5
pitted black olives, 4-5tbsp cooked wholewheat pasta and balsamic
vinegar.
Roast beef sandwich
2 slices wholemeal bread filled with 2tsp low-fat spread, 1
thin slice lean roast beef and 1 tomato. Serve with salad. Plus
1 pot fat-free fruit yoghurt.
Dinners
Chicken fajitas
Cut into strips 1 skinless chicken breast and slice 1 small
red onion, ½ red pepper and ½ green pepper. Spray a non-stick
pan with a spray oil, heat, and fry the chicken for a few
minutes. Add the vegetables, 1tsp Cajun seasoning and a little
water to stop the mixture sticking. Cook for 15 minutes or until
the vegetables are soft and the chicken cooked. Serve with 1
large flour tortilla, 3tbsp salsa dip, 1tbsp reduced-fat crème
fraiche and salad.
Roast lamb
Serve 3 thin slices lean roast lamb with 2 small potatoes
roasted in olive oil, vegetables, 1tsp mint sauce and fat-free
gravy. Plus 1 bowl fresh fruit salad and 1tbsp single cream.
Grilled trout and salad
1 grilled trout with 4 new potatoes boiled in their skins
topped with 1tsp low-fat spread and steamed vegetables. Plus 1
apple.
Home made burgers
Mix 100g extra-lean minced beef with ½ finely chopped small
onion, 1tbsp chopped parsley, black pepper and a dash of
Worcestershire sauce. Shape into one large burger or two smaller
burgers. Cook under a hot grill until cooked through and the
juices run clear. Serve with 1 granary bap, tomato slices and a
large green salad. Plus 1 pot fat-free fruit yoghurt.
Meal in minutes
350 calorie-counted ready meal with vegetables. Plus 1 apple.
Pork stir fry
Cut 100g lean pork into strips. Using a spray oil, fry the
pork for a few minutes until almost cooked through. Add a
selection of sliced veg eg onion, red pepper, broccoli,
cauliflower, courgette and mangetout and cook for a few minutes.
Add 1tbsp soy sauce, heat through and serve with 6tbsp cooked
brown rice. Plus 1 kiwi fruit.
Fish and chips
Grill or griddle 1 cod steak and serve with 150g low-fat oven
chips, 3tbsp garden peas and a lemon wedge. Plus 1 slice
honeydew melon.
Snacks
Apple and melon
1 apple and 1 slice Honeydew melon.
Egg salad
Large bowl of salad with 1 hard-boiled egg.
Ham salad crackers
2 rye crackers with 1 slice lean ham and salad with fat-free
dressing.
Cheese dip and crudités
Mix 2tbsp each of low-fat soft cheese and fat-free natural
yoghurt with ½ small finely-chopped onion, 1 clove crushed
garlic and black pepper. Serve with vegetable crudités.
Walnuts
4 walnut halves
Dried fruit
7 dried dates
Fromage frais and fruit
1 small pot fat-free fromage frais, 1 slice canteloupe melon
and 1 satsuma.
Treats
- 2 small chocolate chips cookies
- 2-finger Kit Kat
- 2 single (25ml) measures of spirits eg gin, vodka, whisky,
rum or brandy with a calorie-free mixer eg. diet cola,
slimline tonic, diet lemonade.
- 150ml glass of red or dry white wine.
- 1 glass champagne.
- ½ pt standard strength lager, bitter or cider.
- 1 small packet of Quavers or Skips.
- 100-calorie low-fat chocolate bar eg Boots Shapers
- 100-calorie packet of low-fat savoury snacks
- 1 small pot low-fat chocolate mousse.
- 1 French fancy.
- 1 low-calorie hot chocolate drink plus 1 jaffa cake.
- 4 chocolate fingers.
- 1 scoop ice cream.
- 1 toasted crumpet with 1tsp each low-fat spread and
reduced-sugar jam.
- 1 meringue nest filled with raspberries and 1tbsp single
cream.
- 1 slice of wholegrain toast with 1tsp peanut butter.
- 1 crumpet with 1tsp low-fat spread and Marmite.
- 1 small choc chip cookie and a low-fat instant hot
chocolate drink.
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