MONDAY

BreakfastVery berry porridge317kcal; 41.6g carbs2 portions of fruit and vegSnackLow-fat, low-sugar yogurt (125g)74kcal; 12.6g carbsBanana (100g weight without skin)81kcal; 20.3g carbs1 portion of fruit and vegLunchChicken sandwich (2 medium slices wholemeal bread; 30g chicken; 10g reduced-fat spread)239kcal; 35.3g carbs1 apple 80kcal; 16g carbs1 portion of fruit and vegLow-fat, low-sugar yogurt (125g)74kcal; 12.6g carbsSpicy roast chickpeas62kcal; 0g carbsSnack 3 tbsp almonds (30g)183kcals; 2.1g carbsDinnerBean and mushroom enchiladas 321kcal; 51.3g carbs4 portions of fruit and vegSnack/dessertMango (80g) 46kcal; 11g carbs1 portion of fruit and veg2 scoops (120g) reduced-fat vanilla ice cream 100kcal; 20.2g carbsSemi-skimmed milk (120ml in tea/coffee) 55kcal; 6g carbs

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TUESDAY

BreakfastBranflakes (40g); 142ml semi-skimmed milk180kcal; 34.2g carbs1 apple 49kcal; 11.3g carbs1 portion of fruit and vegSnack2 plain oatcakes;15g (1 tbsp) peanut butter 236kcal; 19.6g carbsLunchTurkey and tomato sandwich (2 slices wholemeal bread; 30g turkey; 1 tomato;10g reduced-fat spread)245kcal; 35g carbs2 clementines 90kcal; 10g carbs1 portion of fruit and vegLow-fat, low-sugar yogurt (125g)74kcal; 12.6g carbsSnack1 wholemeal fruit bar or small shop-bought cereal bar131kcal; 21.7g carbsDinnerFab fish, chips and peas 526kcal; 59.1g carbs1 portion of fruit and vegSnack/dessertGrapes (80g) 50kcal; 12.2g carbs1 portion of fruit and veg 1 reduced-fat cheese triangle (15g) 32kcal; 0.9g carbsPineapple in juice pot (113g) 62kcal; 14.8g carbs;1 portion of fruit and vegSemi-skimmed milk (120ml in tea/coffee) 55kcal; 6g carbs

WEDNESDAY

BreakfastAvocado, banana and cashew toast 316kcal; 25g carbs1 portion of fruit and veg200ml glass of semi-skimmed milk92kcal; 9g carbsSnack1 orange 30kcal; 7g carbs1 portion of fruit and vegLunchSalmon and cucumber sandwich (2 slices wholemeal bread; ½ tin red salmon; 10g reduced-fat spread)413kcal; 32.9g carbs1 portion of fruit and veg1 apple 49kcal; 11.3g carbs1 portion of fruit and vegSnackLow-fat, low-sugar yogurt (125g)74kcal; 12.6g carbs1 wholemeal fruit bar (or small shop-bought cereal bar)131kcal; 21.7g carbsDinnerPork chops with roasted pear, apple and new potatoes421kcal; 49.4g carbs3 portions of fruit and vegGrapes (80g) 50kcal; 12.2g carbs1 portion of fruit and vegSnack/dessertBanana bread 167kcal; 22.6g carbs0.5 portion of fruit and vegSemi-skimmed milk (120ml in tea/coffee) 55kcal; 6g carbs

Total1798kcal; 210.7g carbs8.5 portions of fruit and veg

Total1730kcal; 237.4g carbs5 portions of fruit and veg

Total1632kcal; 229g carbs9 portions of fruit and veg

7-DAY MEAL PLANNER (1800kcal non-vegetarian)

THURSDAY

Breakfast30g porridge oats;142ml semi- skimmed milk 192kcal; 15.2g carbs 30g raisins 82kcal; 20.8g carbs1 portion of fruit and vegSnack1 apple 49kcal; 11.3g carbs1 portion of fruit and veg1 tbsp almonds (10g) 62kcal; 2g carbsLunchChicken salad sandwich (2 slices wholemeal bread; 30g chicken; 10g reduced-fat spread)333kcal; 43g carbsFruity oatbake 139kcal; 18.5g carbsMelon (80g) 45kcal; 11g carbs1 portion of fruit and vegLow-fat, low-sugar yogurt (125g)74kcal; 12.6g carbsSnackHealthy hummus 74kcal; 8.8g carbs40g carrot sticks14kcal; 3.1g carbs0.5 portion of fruit and veg DinnerSpeedy salmon pasta 510kcal; 67.5g carbs; 0.5 portion of fruit and veg Broccoli, carrots, cauliflower (80g) 19kcal; 2.3g carbs1 portion of fruit and veg Snack/dessertRaspberry shortbread mess180kcal; 22.5g carbsSemi-skimmed milk (120g in tea/coffee) 55kcal; 6g carbs

Total1809kcal; 242.3g carbs5 portions of fruit and veg

FRIDAY

BreakfastAll Bran (40g); 200ml semi-skimmed milk 200kcal; 18g carbs1 wholemeal fruit bar131kcal; 21.7g carbsSnackLow-fat, low-sugar yogurt (125g)74kcal; 12.6g carbs2 plain oatcakes; 30g reduced-fat cheese 238kcal; 18.8g carbsLunchChicken sandwich (2 slices whole-meal bread; 10g reduced-fat spread; 30g reduced-fat cheese; small 100g green salad) 300kcal; 34.8g carbs1 portion of fruit and vegGrapes (80g) 50kcal; 12.2g carbs1 portion of fruit and vegSpicy roasted chickpea62kcal; 0g carbsSnackRice pudding pot (125g) 126kcal; 20.4g carbsDinnerCod with tomato sauce 227kcal; 20.9g carbs3 portions of fruit and vegWholegrain rice (30g uncooked weight) 100kcal; 23.1g carbsSnack/dessertApple Charlotte 162kcal; 27.6g carbs1 portion of fruit and vegSemi-skimmed milk (120g in tea/coffee) 55kcal; 6g carbs

SATURDAY

BreakfastMicrowave mug: apple and cinnamon fruity porridge 202kcal; 34g carbs1 portion of fruit and vegSnackQuick fruit bread97kcal; 18.2g CarbsLunchMackerel salsa wrap434kcal; 39.3g Carbs1 portion of fruit and vegMelon (80g) 45kcal; 11g carbs1 portion of fruit and vegSnack1 apple 80kcal; 16g carbs1 portion of fruit and vegPlain oatcake 68kcal 9.4g carbsDinnerChicken in a pot330kcal; 34.8g carbs2.5 portions of fruit and vegCouscous (30g uncooked weight)109kcal; 23.8g carbsSnack/dessertPear and almond tray bake147kcal; 14g carbs130ml reduced-fat custard116kcal; 20g carbs2 rye crispbreads and 30g reduced- fat cheese spread 103kcal 15.1g carbs; 1 portion of fruit and vegSemi-skimmed milk (120g in tea/coffee) 55kcal; 6g carbs

SUNDAY

BreakfastAvocado, banana and cashew toast 316kcal; 25g carbs1 portion of fruit and vegSnackLow-fat, low-sugar yogurt (125g)74kcal; 12.6g carbsAlmonds (20g) 112kcal; 2.1g carbsLunchSpicy butternut squash soup (or shop-bought calorie equivalent)205kcal; 37.6g carbs4 portions of fruit and veg1 medium slice of wholemeal bread; 10g low-fat spread; 30g reduced-fat Cheddar 211kcal; 16.4g carbs2 clementines 90kcal; 10g carbs1 portion of fruit and vegLow-fat, low-sugar yogurt (125g)74kcal; 12.6g carbsSnack1 apple 49kcal; 11.3g carbs1 portion of fruit and vegDinner Tortillas stuffed with chicken and salad 423kcal; 59.7g carbs; 3 portions of fruit and vegSnack/dessertSugar-free jelly (145g) 9kcal; 0g carbsMango (80g) 46kcal; 11g carbs1 portion of fruit and vegSpiced apple and raisin muesli bars 83kcal; 14.8g carbsSemi-skimmed milk (120g in tea/coffee) 55kcal; 6g carbs

Total1753kcal; 215.5g carbs11 portions of fruit and veg

Total1786kcal; 241.6g carbs7.5 portions of fruit and veg

Total1775kcal; 216.1g carbs6 portions of fruit and veg

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SHOPPING LIST:Planning is the key to success. Make sure you have all the ingredients for the week in your cupboards before you start.

KEY:

Nutritional information

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