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Week 2 diet menu

diet menuHere's a suggestion for another week's worth of dieting.

There is nothing revolutionary about this diet, it just relies on reasonable portion sizes and sensible use of low-calorie alternatives wherever possible. Replace milk, butter, drinks, mayonnaise, sugar and cereals with low fat, low salt, low sugar options and you'll lose weight and get healthier.

Breakfast is important. Don't overdo the cereal and stay clear of high sugar breakfast cereals. Choose satisfying wholegrains that keep you feeling full for longer.

Lunch is best made at home and taken with you to work - it's cheaper, healthier and you've got a far better chance of staying slim if you keep out of the canteen / deli / restaurant / pub at lunchtime. Try to incorporate a walk in the fresh air.

Our view is that the best diet is one which is sustainable - aim for a sensible balance rather than going too low on calories. Keep plenty of low calorie snacks to hand, like fruit, low-fat yoghurt, crispy vegetables to chew.

Keep away from ready meals and processed foods if you can, they are generally much higher calorifically than natural and home-made meals, and can contain a lot of sugar and salt that you'll be healthier without.

Use low-calorie spreads and dressings rather than butter and you'll be surprised how many calories you'll save.






Tea or Coffee

Muesli (no added sugar version) with skimmed milk

Sandwich - tuna and cucumber or sweetcorn


Chicken curry and rice - home made curry using lean chicken breast, lots of peppers and onions

Small serving of fruit and low-fat yoghurt






Tea or Coffee


Weetabix and skimmed milk

Sandwich - low fat cream cheese and slice of smoked salmon

Mushroom risotto - use brown rice and keep the quantity low






Tea or Coffee

Scrambled egg and 1 slice wholemeal toast

Sandwich - chicken and stuffing with wholemeal bread
Grilled sardines/ mackeral with brown rice and salad




Tea or Coffee

porridge made using water and a little skimmed milk and blueberries

Wholemeal pitta with mackerel or tuna and low-fat mayonnaise

Gammon with peas and mashed potatoes

Stewed apple and low-fat custard (not too much!)




Tea or Coffee

Boiled egg with wholemeal toast

Vegetable soup with wholemeal bread roll(no butter)

Grilled haddock fillet with herbs, new potatoes and mange-tout/ green beans

Small meringue nest with fresh fruit and dessertspoon of low-fat Greek yoghurt

One Glass of wine or 1 bottle beer

One glass of wine. Yes, I know it's Friday night again but do you know how many calories in a glass of wine?




Tea or Coffee

2 pancakes with fresh berries

Ham omelette with green salad

Grilled lean steak (cut off the fat) new potatoes and salad

Fruit salad

One Glass of wine or 1 bottle beer

One glass of wine. It's Saturday after all and you kept yourself to one glass yesterday?




Tea or Coffee

Orange juice

Low-fat croissant or cereal and fruit

Any of the above - 'tis Sunday and a second new week of losing weight awaits you. Don't fall by the wayside you're doing great!

Roast beef (with no fat), two small roast potatoes and choice of cabbage, sprouts, green beans, peas or cauliflower.

Fruit Salad/ low-fat yoghurt

Make the Sunday afternoon walk a regular part of your weight-loss programme.

Free Weekly Diets Week 3

Diet Tips



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