Meal plan
| Meal |
Day 01 |
| Breakfast |
2 poached eggs on 1 medium slice of toast (granary or wholemeal) |
| Snack |
1 small pot of high-protein yoghurt |
| Lunch |
1 small wholemeal pitta bread with 4 thick slices of turkey and mixed salad (salad dressing: 1 tsp olive oil + lemon juice + salt) |
| Snack |
2 tbsp of reduced-fat houmous, 2 multiseed Ryvita Thins and 3 carrot sticks |
| Dinner |
1 small jacket potato with 4 tbsp of baked beans and ¼ cup of grated low-fat cheddar. Option: side salad with the meal |
| Snack |
1 small pot of rice pudding (150g or 3 tbsp equivalent) |
| Meal |
Day 02 |
| Breakfast |
1.5 Weetabix with half a banana and 1 handful of mixed berries, topped up with 200ml of milk (skimmed/semi-skimmed/soya/lacto-free). Add 1 tbsp of skimmed milk powder or Sanatogen powder |
| Snack |
½ apple with 2 mini Babybel Light cheeses |
| Lunch |
2 boiled eggs with mixed salad + 2 Ryvita Thins (salad dressing: 1 tsp olive oil + lemon juice + salt) |
| Snack |
1 handful of mixed nuts and ½ apple |
| Dinner |
1 grilled chicken or turkey breast with stir-fried vegetables (option: add soya/black bean sauce) |
| Snack |
1 small pot of low-fat, high-protein yoghurt and ½ banana |
| Meal |
Day 03 |
| Breakfast |
3–4 tbsp of porridge oats with half a banana and 1 handful of mixed berries, with 200ml of milk (skimmed/semi-skimmed/soya/lacto-free). Add 1 tbsp of skimmed milk powder or Sanatogen powder |
| Snack |
1 small pear and 1 handful of mixed nuts |
| Lunch |
Tuna + mayo sandwich (made with 2 slices of wholemeal/granary bread, 1 tin of tuna + 1 tsp of low-fat mayo) and 2 tangerines |
| Snack |
2 oatcakes topped with 2 tbsp of cottage cheese/low-fat cream cheese spread and black pepper |
| Dinner |
1 small bowl of beef/chicken/lamb stew or casserole including chopped carrots, peas, potatoes and celery |
| Snack |
1 portion of stewed fruit with 3 tbsp of low-fat custard |
| Meal |
Day 04 |
| Breakfast |
2 scrambled eggs on 1 slice of granary or wholemeal toast |
| Snack |
½ apple and 2 mini Babybel Light cheeses |
| Lunch |
1 small bowl of lentil soup and ¼ cup of grated low-fat cheddar cheese (option: 2 Ryvita Thins) |
| Snack |
2 oatcakes with 1 tbsp of natural peanut butter |
| Dinner |
4 tbsp of bolognese with 3 tbsp of cooked pasta and ¼ cup of grated cheese (option: side salad with mixed leaves) |
| Snack |
200ml skimmed/semi-skimmed/lacto-free/soya milk + ½ banana |
| Meal |
Day 05 |
| Breakfast |
200ml homemade smoothie with 2 tbsp of skimmed milk powder or Sanatogen powder (tip: include 2 vegetable and 2 fruit portions. You can add 2 tsp of low-fat yoghurt) |
| Snack |
2 crackers with 4 thin slices of ham or turkey |
| Lunch |
3 slices of grilled halloumi with mixed leaf salad, cherry tomatoes, cucumber and spring onion (salad dressing: 1 tsp olive oil + lemon juice + salt + dried mint), and half a toasted pitta bread (option: 2 tbsp of tzatziki) |
| Snack |
1 small pot of high-protein yoghurt |
| Dinner |
1 fillet of fish (salmon/cod/haddock/mackerel/seabass/seabream) with steamed mixed vegetables and 2–3 boiled/roasted baby new potatoes |
| Snack |
2 slices of mango, chopped and mixed with 125g of low-fat yoghurt (tip: add 2 tbsp of mixed seeds) |
| Meal |
Day 06 |
| Breakfast |
3–4 tbsp of porridge oats with half a banana and 1 handful of mixed berries, with 200ml of milk (skimmed/semi-skimmed/soya/lacto-free). Add 1 tbsp of skimmed milk powder or Sanatogen powder |
| Snack |
1 apple and 8 almonds |
| Lunch |
Mushroom and cheese omelette made with 2 eggs, ¼ cup of grated low-fat cheese, a handful of mushrooms, dried mint and spring onion. Option: 1 slice of toast (wholemeal/granary) |
| Snack |
1 small pot of high-protein yoghurt |
| Dinner |
4 tbsp of chicken/beef/fish curry with vegetables and 2 tbsp of cooked rice (option: 3 tbsp of plain low-fat yoghurt) |
| Snack |
Horlicks made with 200ml skimmed/semi-skimmed/lacto-free/soya milk + 1 small banana |
| Meal |
Day 07 |
| Breakfast |
1 poached egg, 2 tbsp of baked beans, 1 grilled bacon rasher, 1 grilled tomato and 1 slice of toast (wholemeal/granary bread) |
| Snack |
2 tbsp of houmous with a handful of carrot sticks |
| Lunch |
4 tbsp of couscous salad made with grilled mixed peppers, aubergine and courgette. Add 2 matchbox-sized portions of feta cheese or 3 pieces of grilled halloumi |
| Snack |
200ml of fruit and vegetable smoothie of your choice |
| Dinner |
1 fillet of fish (salmon/cod/haddock/mackerel/seabass/seabream) with steamed mixed vegetables and 2–3 boiled/roasted baby new potatoes |
| Snack |
1 small pot of low-fat custard and stewed apple |
| Meal |
Day 08 |
| Breakfast |
1.5 Weetabix with half a banana and 1 handful of mixed berries, topped up with 200ml of milk (skimmed/semi-skimmed/soya/lacto-free). Add 1 tbsp of skimmed milk powder or Sanatogen powder |
| Snack |
1 small pot of high-protein yoghurt |
| Lunch |
1 small bowl of chicken and vegetable soup and 1 slice of wholemeal/granary bread. Addition: 1 piece of fruit of your choice |
| Snack |
1 small bowl of homemade popcorn (salted) |
| Dinner |
4 tbsp of chilli con carne with 2 tbsp of basmati/brown rice and a side salad |
| Snack |
Horlicks made with 200ml skimmed/semi-skimmed/lacto-free/soya milk + 1 small banana |
| Meal |
Day 09 |
| Breakfast |
2 poached eggs and ½ avocado on 1 slice of granary or wholemeal toast |
| Snack |
2 mini Babybel Light cheeses |
| Lunch |
1 cheese and ham sandwich with additional salad leaves (use 2 slices of granary/wholemeal bread). Choice: you can use 1 tsp of low-fat butter. Addition: 1 piece of fruit of your choice |
| Snack |
1 small pot of high-protein yoghurt |
| Dinner |
1½ chicken fajitas with a handful of low-fat grated cheese, sliced pepper and 1 tbsp each of salsa and guacamole. Option: you can add some chilli and other seasonings |
| Snack |
1 small pot of rice pudding |
| Meal |
Day 10 |
| Breakfast |
1 boiled egg, 1 matchbox-sized portion of cheese (i.e. low-fat cheddar or feta), 7–8 cherry tomatoes, 5–6 slices of cucumber, 4–5 olives, 2 slices of ham/turkey and 1 slice of granary/wholemeal toast |
| Snack |
2 oatcakes topped with 1 tbsp of peanut butter and a slice of banana |
| Lunch |
1 chicken salad wrap with ½ tbsp of low-fat mayonnaise. Piece of fruit of your choice |
| Snack |
1 protein-rich granola bar (homemade) |
| Dinner |
4 tbsp of shepherd’s pie with a side salad of mixed leaves, cherry tomatoes and cucumber (salad dressing: 1 tsp olive oil + lemon juice + salt) |
| Snack |
Small bowl of fruit salad with 3 tbsp of low-fat Greek-style yoghurt and a sprinkle of oats and seeds |
| Meal |
Day 11 |
| Breakfast |
3–4 tbsp of porridge oats with half a banana and 1 handful of mixed berries, with 200ml of milk (skimmed/semi-skimmed/soya/lacto-free). Add 1 tbsp of skimmed milk powder or Sanatogen powder |
| Snack |
1 protein bar |
| Lunch |
Tuna, sweetcorn and cheese salad with 2–3 Ryvita Thins (use 1 tin of tuna and ¼ cup of grated low-fat cheese) |
| Snack |
2 plums and 6 walnuts |
| Dinner |
1 fillet of fish (salmon/cod/haddock/mackerel/seabass/seabream) with steamed mixed vegetables and 2–3 boiled/roasted baby new potatoes |
| Snack |
200ml warm skimmed/semi-skimmed/lacto-free/soya milk + 1 small banana |
| Meal |
Day 12 |
| Breakfast |
200ml homemade smoothie with 2 tbsp of skimmed milk powder or Sanatogen powder (tip: include 2 vegetable and 2 fruit portions. You can add 2 tsp of low-fat yoghurt) |
| Snack |
1 handful of nut and dried fruit mix |
| Lunch |
1 small bowl or side plate of prawn and vegetable stir-fry with ½ portion of noodles |
| Snack |
2 Ryvita Thins with 2 tbsp of low-fat cream cheese |
| Dinner |
2 low-fat sausages, ½ cup of mashed potato, 3 tbsp of peas and 2 tbsp of onion gravy |
| Snack |
2 rings of pineapple and 2–3 tbsp of low-fat yoghurt |
| Meal |
Day 13 |
| Breakfast |
1.5 Weetabix with half a banana and 1 handful of mixed berries, topped up with 200ml of milk (skimmed/semi-skimmed/soya/lacto-free). Add 1 tbsp of skimmed milk powder or Sanatogen powder |
| Snack |
2 mini Babybel Light cheeses |
| Lunch |
Mushroom and cheese omelette made with 2 eggs, ¼ cup of grated low-fat cheese, a handful of mushrooms, dried mint and spring onion. Option: 1 slice of toast (wholemeal/granary bread) or 2 Ryvita Thins |
| Snack |
1 small pot of high-protein yoghurt |
| Dinner |
4 tbsp of bolognese with 3 tbsp of cooked pasta and ¼ cup of grated cheese (option: side salad with mixed leaves) |
| Snack |
1 portion of protein brownie muffin (ingredients: 1 cup mashed banana, ½ cup smooth nut butter, ¼ cup cocoa powder, 1–2 scoops of protein powder, sweetener of choice (optional)) |
| Meal |
Day 14 |
| Breakfast |
1 poached egg, 2 tbsp of baked beans, 1 grilled bacon rasher, 1 grilled tomato and 1 slice of toast (wholemeal/granary bread) |
| Snack |
A piece of fruit of your choice and a small pot of low-fat/high-protein yoghurt |
| Lunch |
3 slices of roasted beef/chicken/turkey, 1 roasted potato, 3 tbsp of carrots and peas and 3 tbsp of gravy |
| Snack |
Small portion of dessert of your choice (as long as it does not cause any dumping symptoms) |
| Dinner |
2 slices of smoked salmon, 2 tbsp of low-fat cream cheese and 2 slices of toasted bread or 3 crackers |
| Snack |
Horlicks made with 200ml skimmed/semi-skimmed/lacto-free/soya milk + 1 small banana |
