Page 72 - Healthy food

YOUR DIET PLAN

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WITH VALENTINE’S DAY
in February, what better
time to cater for all matters
oftheheart?Ifyouwant
to lose weight and keep it
off, my plan this month
includes recipes that keep
41 55 63
overall saturated fat and
salt intakes down, making
itheartfriendlyaswellas
suitable for steady weight
loss. The day-by-day menu
getsyoustarted,thenthere
are recipes, snacks and
productstomixandmatch.
You can lose up to 2lb Monday Tuesday Wednesday
aweekifyoufactorin
exercise. Here are my tips BREAKFAST 297kcal BREAKFAST 333kcal BREAKFAST 300kcal
Pour 180ml skimmed milk 1 serving root veg rosti with Poach 2 eggs and serve on a
for keeping it healthy:
over 40g oats and leave homemade beans (p65) slice of wholemeal toast with
O Choose a variety of
overnight in the fridge. Before a 150ml glass of orange juice
meals and snacks for a
serving stir in 1 grated apple SNACK 125kcal
spread of nutrients. and 1 chopped dried apricot Skinny cappuccino and SNACK 140kcal
O Keep tabs on your 1 satsuma 1 diced apple and a 170g
five-a-day –ourrecipe SNACK 160kcal pot of fat-free Greek yogurt
symbolswillhelpyou. 2 crispbreads with 1tbsp LUNCH 398kcal
reduced-fat hummus and Mix 50g ricotta with 20g LUNCH 411kcal
OInclude meat-free days,
a sliced pear grated, reduced-fat cheddar 1 serving quick chicken, corn
plus two140gportionsof
and use to fill a large 80g and broccoli soup (p61)
oily fish each week.
LUNCH 392kcal wholemeal roll. Top with
ODrink 1–2 litres of fluid 1 serving tofu miso soup lots of sliced cucumber and SNACK 140kcal
aday–water,low-calorie (p42) served with a slice of sliced tomato and serve with 2 oatcakes with 15g ricotta
drinks or teas are best. wholemeal bread carrot batons on the side and 100g sliced melon
O Inadditiontoyourdaily
meal choices, have SNACK 150kcal SNACK 160kcal DINNER 505kcal
1 slice of fruit loaf 30g dark chocolate 1 serving macadamia
300ml skimmed milk,
and 1 orange crumble pots with
unsweetened almond milk
DINNER 501kcal squash and chickpeas
or calcium-fortified
DINNER 483kcal 1 serving sweet (p63) plus 80g each
alternatives in skinny 1 serving Mediterranean potato broccoli and
coffees or shakes, to help beef and and avocado courgettes, TOTAL
meet your calcium needs. aubergine bruschetta steamed.
bake (p41) TOTAL (p55) TOTAL Followed by 1,496
followed by a 1,482 1,517 2 satsumas kcal
crème caramel kcal kcal

72 HEALTHY FOOD GUIDE FEBRUARY 2018