Day 1
Breakfast - Wheat biscuits with Fruit and Juice
• 2 Healthy Eating wheat biscuits (packet of 24 biscuits)
• Serve with 200ml of semi-skimmed milk and top with 1 sliced banana and 2 figs.
• 200ml glass of Light choices no added sugar orange juice drink (1 L carton)
Lunch - Waldorf Salad
• Chop 2 apples and mix with 1 stick of celery, 45g of raisins and 30g of walnuts.
• Add 2 tbsp of reduced fat mayonnaise and stir through the salad
• Sprinkle with parsley and black pepper
• Serve with 1 small brown roll and a little low fat spread
Snack
• 125g of Light Choices natural yogurt (500g pot) with 1 tbsp of raisins, plus a tsp of dried fruit
Dinner - Lamb Moussaka
• Light Choices lamb moussaka (Chilled, 350g)
• Serve with 3 Light Choices garlic slices (Frozen, pack of 9)
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Day 2
Breakfast - Natural Yogurt with Honey and Nuts
• Mix 125g of Light Choices natural yogurt (500g pot) with 20g of mixed nuts and 1 tsp of honey
• Top with a sliced 1 banana
• A slice of wholemeal toast with a little low fat spread
Lunch - Baked Potato with Cottage Cheese, Ham & Pineapple
• Top 1 medium baked potato with 3 tbsp Light Choices low fat natural cottage cheese (600g), 70g of sliced pineapple and 2 slices of Light Choices Thick Cut crumbed ham (80g), sliced
• Serve with 1 tbsp Light Choices Creamy Coleslaw (Chilled, 300g tub)
Follow with a Light Choices carrot & orange cake slice (6 pack)
Snack
• 125g of Light Choices natural yogurt (500g pot) with 25g of raisins and 80g of grapes
Dinner - Salmon and Broccoli Pie
• Light Choices Fish Cumberland Pie (Convenience, 450g)
• Serve with 160g of Light Choices oven chips (Frozen, 1.5 KG)
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Day 3
Breakfast - Hot Cross Bun with Jam
• Light Choices hot cross bun (6 pack), spread with a little low fat spread and 1 tbsp of reduced sugar jam
• 30g of Healthy Eating sultana bran (500g) with 150ml of semi-skimmed milk
• Follow with 125g of Light Choices natural yogurt (500g pot)
Lunch - Chicken and Stuffing Sandwich
• Light Choices chicken and stuffing sandwich
• 200ml glass of Light choices no added sugar orange juice drink (1 L carton)
• 1 apple
Snack - Orange, Clementine and Pomegranate Salad
• Peel 1 orange and 2 clementines, then remove the pith and peel. Slice the fruit horizontally into thin discs and lay in a shallow dish, along with any excess juice.
• Cut ½ a pomegranate open over a bowl so you don't lose the juices and extract its pink seeds with a teaspoon. Scatter the seeds over the orange and clementines, along with any juice.
• Sprinkle with 1 tsp of orange flower water, cover and chill until ready to serve.
Dinner - Coriander steak with Sweet Potato Wedges
Ingredients
1 medium sweet potato (200g)
1 tbsp of olive oil
100g lean steak
2 tomatoes
1 sprig of rosemary
1 tsp of coriander seeds
Method
1. Preheat oven to 180 degrees C.
2. Cut the sweet potato into wedges and place in a roasting dish. Sprinkle with 1 tsp olive oil and roast in the oven for 25-30 minutes, until golden & cooked through.
3. For the last few minutes of cooking time cut the tomato in half and place in another roasting dish.
4. Sprinkle with whole rosemary leaves and the rest of the olive oil and roast in the oven for 10-15 minutes.
5. Grind the coriander seeds between two spoons and press on both sides of the steak.
6. Fry the steak in a non-stick pan for 3- 4 minutes either side (or longer if you prefer your steak well-done).
7. Serve with the potato wedges and tomatoes
Nutrition information per serving
Calories 460
Sugar 16.5g
Fat 18.5g
Sat Fat 5.5g
Salt 0.6g
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Day 4
Breakfast - Scrambled egg with chicken on toast
• Cut 1 chicken slice into small pieces, add a beaten egg and chicken pieces a pan. Season with pepper and cook for 2 minutes.
• Spoon the scrambled eggs onto a plate and serve with 2 slices of wholemeal toast, spread with 2 tsps of low fat spread.
• Follow with 125g of Light Choices natural yogurt (500g pot)
• 1 grapefruit
Lunch - Tuna and Sweetcorn Sandwich
• Mix 100g tuna, tinned with 1 tbsp of reduced fat mayonnaise.
• Use to fill 2 slices of wholegrain bread and top with mixed salad leaves and 80g of sweetcorn.
• Sprinkle 40g Tesco Lighter Greek Salad Cheese, (200g packet) over the salads and toast.
• Follow with 80g of strawberries
Snack
• 2 jaffa cakes (12 pack) and 80g of grapes
Dinner - Fennel-Crusted Pork with Roast Root Vegetables
Ingredients
125g pork chop
½ tsp of fennel seeds
2 tsps olive oil
½ parsnip, diced into cubes
½ carrot, sliced thinly
80g turnip, sliced thinly
1 small potato, diced into cubes
Method
1. Trim fat from the pork. Sprinkle ground fennel over the pork.
2. Cut the root vegetables into 3cm (1½") chunks and par-boil for 7 minutes, until just tender. Drain and set aside.
3. Preheat the oven to 180 degrees C. Heat half the oil in a non-stick frying pan, cook the pork for 3 minutes of each side. Set aside, covered.
4. Pour the rest of the oil into the pan, add the root vegetables and toss to coat lightly in oil. Transfer to a small roasting tin and set the pork chop on top. Place high in the oven and cook for about 15 minutes, until the pork is cooked all the way through.
5. Serve the pork with the roast vegetables.
Nutrition information per serving
Calories 454
Sugar 25g
Fat 13.5g
Sat Fat 1.5g
Salt 0.5g
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Day 5
Breakfast - Porridge with Fruit & Seeds
• 45g of porridge prepared with 200ml of semi-skimmed milk per pack directions
• Top with 80g of blueberries & 1 tbsp of sesame seeds
• 200ml glass of Light choices no added sugar orange juice drink (1 L carton)
Lunch - Hummus wrap
• Spread 1 tsp of chutney on a Light Choices wrap (8 pack), spoon 60g of reduced fat hummus into the centre.
• Top with salad leaves, 4 olives, and 1 sliced tomato. Roll up the wrap and serve with mixed salad leaves.
• Follow with a packet of Light Choices mini pretzels (6 Pack)
Snack
• Halve, stone and quarter 1 ripe plum, top with 100g Light Choices fromage frais (200g pot) and a sprinkle of cinnamon
• Crumble a Healthy Eating wheat biscuit (pack of 24) over.
Dinner - Thai Red Chicken Curry with Garlic Bread
• Light Choices Thai red chicken curry (Chilled, 350g)
• Serve with 3 Light Choices garlic slices (pack of 9)
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Day 6
Breakfast - Bagel with cottage cheese
• Spread 2 tbsp Light Choices low fat natural cottage cheese (300g) over a cinnamon-raisin bagel.
• Sprinkle with cinnamon if required and top with a sliced apple and 4 walnuts, halved
• Follow with 100g Light Choices fromage frais (200g pot)
Lunch - Chicken Hotpot
• Light Choices chicken hotpot (450g tin)
• Serve with 1 slice of wholemeal toast and a little low fat spread
• 1 mandarin
Snack
• Dip 80g of strawberries into 25g of melted dark chocolate
Dinner - Beef lasagne
• Light Choices beef lasagne (Frozen, 400g)
• Serve with 2 tbsp Light Choices Creamy coleslaw (Chilled, 300g tub)
• Mixed salad leaves
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Day 7
Breakfast - Sultana bran with hazelnuts
• 50g of Healthy Eating sultana bran (500g)
• Serve with 200ml of semi-skimmed milk
• Top with 25g of chopped hazelnuts and 1 slice of melon
Lunch - Ham Salad Sandwich
• Light Choices ham salad sandwich (Chilled)
• 1 packet of snack-a-jacks (any flavour)
• 200ml glass of Light choices no added sugar orange juice drink (1 L carton)
Snack
• Spread 2 tbsp of reduced fat hummus on 2 Healthy Eating oat, honey and linseed crackers (200g packet) and top with 3 thinly sliced cherry tomatoes.
Dinner - Korean noodle salad
Ingredients
40g rice noodles, uncooked weight
70g mushrooms, sliced
1 small carrot, thinly sliced
70g beansprouts
1 tsp of sesame oil
1 tbsp of Light Choices balsamic dressing (250ml bottle)
30g cashew nuts
Method
1. Prepare the noodles according to package directions, omitting any suggested fat and salt.
2. Combine cooked and drained noodles with the vegetables and dress the salad with soy sauce, oil and vinegar. Toss well and sprinkle with cashew nuts before serving.
Nutrition information per serving
Calories 437
Sugar 9.5g
Fat 22.5g
Sat Fat 4g
Salt 0.2g
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Tip - If you want to reduce the overall calorie count of your diet plan try some of the following swaps.
• Replace semi-skimmed milk with skimmed milk and you will save 30 calories per 200ml serving.
• Replace 25 grams of hazelnuts with 25 grams of raisins and you will make a saving of almost 100 calories.
Tip - Our diet plan is created for an individual that wishes to lose weight, however it is in line with healthy eating guidelines so if you wish to maintain your weight, just add in some extra snacks such as the following.
• 25g of bran flakes with 125ml semi-skimmed milk (132 calories)
• 1 packet of popcorn (135 calories)
• 2 oatcakes with 2 tsp of reduced fat peanut butter (144 calories)
Extra tips which can be used throughout
• If you have any vegetables leftover, make a large pot of veggie soup. Vegetable soup can be batch frozen.
• Leftover sauces, such as sweet chilli can be used as dips for vegetables or bread.
• Make an extra portion of pasta and use the leftovers for lunch-friendly pasta salads.
• Leftover chickpeas can be roasted and sprinkled with spices to make a tasty snack.
• If you are feeling adventurous, you can also prepare your own homemade hummus using chickpeas.
Click here to read more about the Tesco Light Choices range >
Diet plan produced by Tesco Diets. Click here for more information >