EXAMPLE OF A WEEKLY MEAL PLAN

Monday

Breakfast - Oat porridge

Lunch - Roast chicken salad and carrot and coriander soup

Dinner - Salmon fillet, vegetable medley and brown rice

Snacks - 2 boiled eggs

             - Pear compote, natural yoghurt and pumpkin seeds

 

Tuesday

Breakfast - Kippers on toast with tomato

Lunch - Tofu stir fry and rice noodles

Dinner - Creamy veggie korma with brown rice

Snacks - Handful of mixed nuts

            - Pear

 

Wednesday

Breakfast - Power smoothie

Lunch - Warm roasted squash and puy lentil salad

Dinner - Sea bass, greens and celeriac mash

Snacks - Miso soup

            - Vegetable crudites and hummus

 

THURSDAY

Breakfast - Quinoa porridge

Lunch - Guacamole on rye bread and mixed bean soup

Dinner - Chicken and apple casserole with greens

Snacks - Energy ball

            - Banana

   - Goats cheese spread on sourdough   

 

FRIDAY

Breakfast - Oat porridge

Lunch - Sweet potato and chickpea bowl

Dinner - Seafood pasta

Snacks - Handful of mixed nuts

            - Banana

 

SATURDAY

Breakfast - Banana and almond butter pancakes

Lunch - Warm mackerel and beetroot salad

Dinner - Steak, baked sweet potato chips and rocket salad

Snacks - 2 boiled eggs

            - Prawn and avocado boat

 

SUNDAY

Breakfast - Scrambled eggs, smoked salmon and avocado

Lunch - Patrick Holford’s Primordial soup with hummus on rye bread and a rocket salad

Dinner - Roast chicken with healthy trimmings

Snacks - Oat cakes and nut butter

            - Handful berries

 

* If this feels like too much cooking for you, then a time and money saving option is to double up on dinner portions and keep some for lunch the next day.

 

Key:

 

  • Tsp = teaspoon

  • Tbsp = tablespoon

  • V = vegetarian

  • Vg = vegan

  • DF = dairy free

  • GF = gluten free