Day 7
| Breakfast | 2 Buttermilk Pancakes with 150g fruits of the forest stewed with 2 tsp sugar; 1 rounded tbsp (40g) half-fat crème fraîche. |
| Mid-morning | Glass of milk from daily allowance. |
| Midday meal | 1 portion Lamb and Apricot Tagine; 1 portion Watercress and Orange Salad. |
| Afternoon | Glass of water. |
| Evening meal | Tuna and Olive Black Bulghar Wheat Salad; 2 small chocolates. |
| Nutrition | 1385kcal, 36.5g fat and 5 portions of fruit and vegetables. |
Also included: each day you may have 300ml skimmed milk (or non-dairy equivalent) for cereals and drinks. Drink at least 1.5 litres (6 x 250ml glasses) of water a day. Drinks such as juices, smoothies, alcohol etc. are not included unless stated.
| 1200-calorie Diet | 1200kcal, 39g fat per day |
Day 1
| Breakfast | Breakfast Smoothie; 30g branflakes and 25 (1 tbsp) sultanas with skimmed milk from daily allowance. |
| Mid-morning | Glass of milk from allowance. |
| Midday meal | Pea Soup with Pesto Croute, 1 (50g) granary roll spread with 2 tsp (10g) <40% fat spread; 1 medium apple. |
| Afternoon | 60g virtually fat-free fromage frais. |
| Evening meal | 1 portion Grilled Teriyaki Pork with Orange with 1 portion Warm Potato Salad with Herbs; 50g wilted baby spinach leaves and 80g baby plum tomatoes; 1 ripe peach. |
| Nutrition | 1198kcal, 32g fat and 5 portions of fruit and vegetables. |
Day 2
| Breakfast | 2 slices (72g) granary bread toasted; lightly spread with olive spread (14g) and yeast extract (optional). 1 medium orange. |
| Mid-morning | 60g virtually fat-free fromage frais. |
| Midday meal | Buy sandwich that provides about 280kcal and 8.5g fat (e.g. egg salad healthy option). Glass of milk from allowance. |
| Afternoon | 80g grapes. |
| Evening meal | 1 portion Galettes with Spinach, Mushroom and Soft Goat’s Cheese; 150g slice melon with 1 tsp chopped stem ginger. |
| Nutrition | 1195kcal, 36.7g fat and 5 portions of fruit and vegetables. |
Day 3
| Breakfast | 1 portion Grapefruit Salad with Toasted Almonds. |
| Mid-morning | Glass of milk from allowance. |
| Midday meal | 3 mini pitta bread (90g) with 1 portion Smoked Trout Paté and 2 celery sticks or 70g cucumber. |
| Afternoon | 125g low-fat fruit yogurt. |
| Evening meal | 1 portion Moussaka with 120g boiled new potatoes, 40g leaf salad and 4 (60g) cherry tomatoes. |
| Nutrition | 1215kcal, 39g fat and 5 portions of fruit and vegetables. |
Day 4
| Breakfast | 50g extra-fruit muesli with 6 (13g) chopped almonds; skimmed milk from allowance. |
| Mid-morning | Glass of milk from allowance. |
| Midday meal | 300ml carrot and coriander soup (bought) with 30g slice of ciabatta and 25g piece of reduced-fat Edam or similar cheese. |
| Afternoon | 200ml unsweetened orange juice. |
| Evening meal | 1 portion Tripoline with Lemon Mushrooms and 1 portion Watercress and Orange Salad. |
| Nutrition | 1201kcal, 29g fat and 7 portions of fruit and vegetables. |
Day 5
| Breakfast | 1 egg scrambled with 25ml skimmed milk (from allowance) cooked in 1 tsp (5g) 40%-fat spread, served on 1 slice granary toast, with 80g grilled tomatoes; 1 additional slice granary toast spread with 1 tsp (5g) 40%-fat spread. |
| Mid-morning | 40g ready-to-eat apricots. |
| Midday meal | Chicken Tikka Pitta with Raita; 160g chopped fresh fruit such as mango, pineapple and kiwi. |
| Afternoon | Milky coffee or glass of milk, both from allowance. |
| Evening meal | 1 portion Baked Plaice with Warm Lentil Salad served with 1 portion Crushed New Potatoes with Herbs and Olive Oil and 90g steamed green beans. |
| Nutrition | 1200kcal, 33.1g fat and 6 portions of fruit and vegetables. |
Day 6
| Breakfast | 1 portion Four-grain Porridge with Apricots with skimmed milk from allowance. |
| Mid-morning | 1 large kiwi fruit (80g). |
| Midday meal | 1 portion Hot Garlicky King Prawn Salad; glass of milk from daily allowance. |
| Afternoon | 1 square Chocolate and Cheerios Fruit Snack. |
| Evening meal | 1 portion Three Bean Curry with 1 portion Potatoes with Mustard Seeds and Spinach. |
| Nutrition | 1196kcal, 27.8g fat and 6 portions of fruit and vegetables. |
Day 7
| Breakfast | Brunch of Poached Egg Muffin with Spinach and Mushrooms. |
| Mid-morning | — |
| Midday meal | 1 portion Coq au Vin with 50g French bread and 90g green beans. |
| Afternoon | Chocolate milkshake made with 1 tbsp (15g) reduced-fat chocolate powder and milk from allowance. |
| Evening meal | 1 portion Bacon and Sweetcorn Chowder; 1 clementine. |
| Nutrition | 1205kcal, 41.6g fat and 5 portions of fruit and vegetables. |
Also included: each day you may have 300ml skimmed milk (or non-dairy equivalent) for cereals and drinks. Drink at least 1.5 litres (6 x 250ml glasses) of water a day. Drinks such as juices, smoothies, alcohol etc. are not included unless stated.
| 1600-calorie Diet | 1600kcal, 54g fat per day |
Day 1
| Breakfast | 1 Cheese and Apple Scone lightly spread with 10g (2 tsp) olive spread; 150g pot low-fat fruit yogurt. |
| Mid-morning | 1 pear, apple or orange. |
| Midday meal | Ciabatta Roll with Pesto, Soft Cheese and Baby Spinach; 30g bag baked crisps or equivalent. |
| Afternoon | 1 Apricot and Coconut Muffin. |
| Evening meal | 130g grilled skinless chicken breast served with 1 portion Pomegranate Sauce, 1 portion Coconut Rice, broccoli (85g) and sweetcorn (95g); 1 portion Fruits of the Forest Mousse. |
| Nutrition | 1598kcal, 49g fat and 5 portions of fruit and vegetables. |
Day 2
| Breakfast | 2 slices (72g) granary bread lightly spread with 2 tsp (1og) olive spread; 25g piece of brie and 1 medium pear. |
| Mid-morning | Glass of milk from daily allowance. |
| Midday meal | 1 portion Moroccan Chickpea and Fruit Soup, 1 wholemeal tortilla wrap filled with 1 chopped hardboiled egg, 1 level tbsp reduced-fat mayonnise and 1 medium tomato, skinned and chopped, mixed together. |
| Afternoon | 1 Mincemeat and Plum Filo Pie. |
| Evening meal | 1 portion Stuffed Butternut Squash with 90g wilted spinach leaves; 1 portion No-fat Eton Mess. |
| Nutrition | 1608kcal, 52g fat and 7 portions of fruit and vegetables. |
Day 3
| Breakfast | 1 portion Four-grain Porridge with Apricots sprinkled with 1 tbsp toasted sunflower seeds. |
| Mid-morning | Glass of milk from daily allowance. |
| Midday meal | Low-fat soup, e.g. 1 portion Carrot and Celery Soup, with Mozzarella and Ham Panini. |
| Afternoon | 250ml smoothie, e.g. summerfruit. |
| Evening meal | 1 large portion Lasagne; side salad of leaves, peppers and 25g marinated olives. |
| Nutrition | 1605kcal, 48.3g fat and 6 portions of fruit and vegetables. |
Day 4
| Breakfast | 1 egg scrambled with 25ml skimmed milk (from allowance) cooked in 1 tsp (5g) 40%-fat spread, served on 1 slice granary toast, with 80g grilled tomatoes; 1 additional slice granary toast spread with 1 tsp (5g) 40%-fat spread; 200ml unsweetened orange juice. |
| Mid-morning | 1 small chocolate chip cookie. |
| Midday meal | 1 portion Bruschetta with Mozzarella, Basil and Tomatoes; 25g pack reduced-fat crisps. |
| Afternoon | 1 medium apple. |
| Evening meal | 1 portion Citrus Couscous with 1 portion Beef Koftas with Tzatziki; 90g steamed mangetout. |
| Nutrition | 1598kcal, 49g fat and 5 portions of fruit and vegetables. |
Day 5
| Breakfast | Greek Yogurt with Berries and Walnuts; 200ml pineapple or other unsweetened juice. |
| Mid-morning | 6 tiny (32g) amaretti biscuits. |
| Midday meal | 1 portion Asparagus and Egg Salad with Baby New Potatoes; 1 portion Rice Pudding with Cardamom and Maple Syrup. |
| Afternoon | Glass of milk from daily allowance. |
| Evening meal | 1 portion Jambalaya; 100g strawberries with 1 level tbsp half-fat crème fraîche. |
| Nutrition | 1600kcal, 44.6g fat and 5 portions of fruit and vegetables. |
Day 6
| Breakfast | 1 portion Spelt and Walnut Scone Round spread with 2 tsp (10g) olive spread and 1 heaped tsp (15g) jam; 120g drained canned grapefruit topped with 1 rounded tbsp low-fat yogurt. |
| Mid-morning | 1 banana. |
| Midday meal | Bacon- and Sweetcorn-stuffed Sweet Potato. |
| Afternoon | Glass of milk from daily allowance. |
| Evening meal | 1 portion Lemony Salmon with Thyme Couscous and Onion Salad; 175ml glass dry white wine; 1 portion Fruits of the Forest Mousse. |
| Nutrition | 1591kcal, 48.5g fat and 5 portions of fruit and vegetables. |
Day 7
| Breakfast | 2 Buttermilk Pancakes with 1 rounded tbsp half-fat crème fraîche and compote made by stewing 150g frozen summer fruits with 1 tbsp (15g) sugar. |
| Mid-morning | 1 large satsuma. |
| Midday meal | 1 portion Pumpkin Soup with 1 Ham and Cheese Toastie. |
| Afternoon | Glass of milk with 1 gingernut biscuit. |
| Evening meal | 1 portion Topside with Winter Vegetables; 1 portion Baked Peaches with Amaretti Filling with 2 level tbsp (30g) half-fat crème fraîche. |
| Nutrition | 1600kcal, 48.5g fat and 6 portions of fruit and vegetables. |
Also included: each day you may have 300ml skimmed milk (or non-dairy equivalent) for cereals and drinks. Drink at least 1.5 litres (6 x 250ml glasses) of water a day. Drinks such as juices, smoothies, alcohol etc. are not included unless stated.
| 1800-calorie Diet | 1800kcal, 60g fat per day |
Day 1
| Breakfast | 30g Crunchy Nut Cornflakes with milk from allowance; 1 crumpet lightly spread with 1 tsp (5g) olive spread and 35g piece Edam cheese; 1 large satsuma or small orange. |
| Mid-morning | 200ml apple juice and 1 square Chocolate Mallow Crispies. |
| Midday meal | 1 portion Watercress Soup; 1 ham sandwich made with 2 slices granary bread, spread with 30g soft goat’s cheese and 2 slices (24g) Parma ham, and 25g salad leaves. |
| Afternoon | 1 medium apple, peach or pear. |
| Evening meal | 1 portion Greek Baked Chicken with Okra with 175g new potatoes, 90g sugar snaps; 1 purchased pancake with juice of half a lemon, 1 chopped small banana and 1 tsp soft brown sugar. |
| Nutrition | 1803kcal, 50g fat and 6 to 7 portions of fruit and vegetables. |
Day 2
| Breakfast | 2 rashers (50g) lean back bacon, grilled with 2 medium tomatoes; 1 wholemeal muffin spread with 2 tsp (10g) olive spread; 200ml grapefruit juice. |
| Mid-morning | Glass of milk from allowance. |
| Midday meal | Baked Potato with Curried Prawns; 150g pot fat-free Greek yogurt, with 1 tsp (5g) runny honey and 10g chopped almonds. |
| Afternoon | 200ml exotic fruit smoothie. |
| Evening meal | 1 portion Pork in Dijon Mustard Sauce with Leek Mash, 85g steamed carrots and 85g steamed broccoli; 130g canned pears in juice, with 1 portion Bitter Chocolate Sauce. |
| Nutrition | 1798kcal, 46.6g fat and 7 portions of fruit and vegetables. |
Day 3
| Breakfast | 1 large egg, poached and served on 2 slices wholemeal toast lightly spread with 3 tsp (15g) olive spread; 110g stewed fruit (apricots/plums/ apples). |
| Mid-morning | 1 piece Chocolate and Cheerios Fruit Snack. |
| Midday meal | 1 portion Creamy Cherry Tomato Soup with 1 Sundried Tomato and Black Olive Scone with 2 tsp (10g) olive spread. |
| Afternoon | 150g fat-free yogurt with 1 chopped banana. |
| Evening meal | 1 portion Chipotle Lentils with 1 portion Coconut Rice, 1 (50g), 1 reduced-fat mini naan and 90g green beans or broccoli; 1 portion Autumn Fruit Salad. |
| Nutrition | 1788kcal, 54g fat and 7 portions of fruit and vegetables. |
