Follow the Plan with Dawn

BREAKFAST

(Choose one per day - and Allow ½ pint milk for cereals and drinks (semi-skimmed, 1% or skimmed milk)

• Water
• Tea/coffee if wanted

• 3 Tbsp Unsweetened wholegrain cereal/porridge with semi-skimmed, 1% or skimmed milk
• OR Wholegrain toast –1 large medium slice with 2 tsp poly- or monounsaturated spread

• Portion fruit
• OR Small glass unsweetened pure fruit juice

If you fancy cooked instead of cereal and toast:

• Diced potatoes/Rosti/potato cakes, grilled or tinned tomatoes, grilled mushrooms
• Baked beans (225g), 2 medium eggs (poached/boiled/scrambled in non-stick pan or microwave) & diced, saute potatoes
• 2 medium egg omelette with diced potato

Or for a change

• Smoothie: Berry smoothie (blend 1 small tub live, low fat natural yoghurt with handful of frozen mixed berries or a portion of any ripe fruit and 200ml/7floz skimmed milk)
• Yoghurt layer: Mixed berries (2 handfuls defrosted from frozen) layered with 3 Tbsp live, low fat natural yoghurt and top with 1 Tbsp unsweetened muesli

LIGHT MEALS

(Choose one per day)

• Jacket potato with topping (grated matchbox size piece of cheese/small pot cottage cheese and chives/small tin baked beans/3 Tbsp mixed bean salad/ tin sardines in tomato sauce/small tin tuna mixed with lemon juice and chopped olives) serve with side salad
• Bubble & Squeak with Asparagus Hollandaise
• Chinese 5 Spice Potato & Chicken Salad
• Crushed Potatoes with Tuna and Sweetcorn
• Easy Italian Potato & Tomato Soup (V)
• Spicy Mexican Eggs & Potatoes (V)
  
• Garlic Potato & Feta Bake (V)
• Potato Wedge, Chorizo & Spinach Salad 
• Quick Potato and Fish Salad
• Thai Potato & Prawn Salad
• Warm Potato, Pepper & Bacon Salad
• 1 wholemeal pitta bread or 4 rye crisp bread or 2 slices rye or wholegrain bread or 1 wholemeal tortilla or a wholegrain roll with one of these fillings: 75g (3oz) canned, drained, rinsed mixed bean salad beans, 1 chopped spring onion mixed with 3 level Tbsp. fat fromage frais or cottage cheese OR small can tuna in brine, drained and rinsed, chopped celery, 6 walnut halves, ½ chopped apple and 2 level tbsp. low fat natural yoghurt or low fat fromage frais
•  50g (2oz) hummous, 50g (2oz) tzatziki and strips of carrots, cucumber and celery
• 3 sardines in tomato sauce mashed with cayenne pepper, lemon juice and chopped green peppers. Serve with assorted salad vegetable
• small can tuna in brine, drained, 50g (2oz) canned, drained, rinsed red kidney beans, 3 tablespoons sweetcorn
• 4oz cold roast chicken, no skin. 10 grapes halved or 3 chopped dried apricots and 1 tbsp. low fat natural yoghurt or low fat fromage frais
• 1 fillet smoked mackerel, mashed with lemon juice, black pepper and a Tbsp fat cream cheese and cucumber sticks.
• 50g (2oz) lean roast beef. 1 tsp.horseradish sauce (optional) and assorted salad vegetables
• Pasta Salad - 100g (4oz) cooked pasta, 50g (2oz) Feta cheese, cubed, quartered cherry tomatoes, cubed cucumber, 6 olives, torn mint leaves
• 300g Minestrone soup (bought or home made)
• 300g vegetable soup with beans/lentils (bought or home made)
• Rice Salad - 75g (3oz) cooked brown rice, 50g (2oz) cold roast chicken, diced, no skin. 1 pineapple ring, canned in natural juice, chopped, 1 Tbsp raisins and flaked almonds
• Wholegrain pasta(3 Tbsp cooked) or cous cous (3Tbsp) with smoked mackerel, flaked and mixed with 1-tbsp. reduced fat crème fraiche and ½ tsp. mild horseradish, chopped cucumber and watercress
• Cous cous with small can tuna in brine(rinsed) flaked and chopped cucumber, celery, mint, green peppers and watercress
• 2 egg omlettes filled with 100g diced boiled potato 100g (4oz) cooked mixed vegetables 
• Rice salad: cooked brown rice, 50g/2oz cold roast chicken (no skin), 1 slice pineapple (canned in natural juice), bean sprouts, celery, and spring onion

Add a portion of fruit or a low fat bio or soya yoghurt to every lunch

SNACKS

(choose two per day)

• Portion fruit (dried/fresh/tinned in juice)
• 1 pot live low fat yoghurt/custard/rice pudding
• 1 Tbsp unsalted nuts
• Raw veg sticks and 1 Tbsp hummous or low fat cream cheese
• 2 rye crisp bread, 1 Tbsp hummous or low fat cream cheese, cherry tomatoes
• 2 oat cakes and hummous or low fat cream cheese, cucumber
• 2 rice cakes and hummous or low fat cream cheese, cucumber
• 1 slice wholegrain toast with 1 tsp peanut butter
• 1 cereal bar (look for fruit above sugar in ingredients list/around 100ckal)
• 2 slices malt loaf
• 2 slices fruit bread/tea loaf
• 2 high fibre crisp bread with low fat soft cheese, topped with sliced pear and walnuts
• 1 Tbsp mixed seeds & dried fruit

MAIN MEALS

(choose one per day)

• Dawns treat: Grilled lean steak (size of a deck of cards), homemade thick potato wedges, mixed salad
• Beef Fajita Jacket Potato
• Jamaican Jerk Chicken & Potato Stir Fry
• Lime & Chilli Wedges with Lamb Koftas
• Mediterranean Potato and Vegetable Bake (V)
• Moroccan Potatoes with Cumin and Yogurt Chicken
• One Pot Potato and Pork Chilli
• Potato & Feta Bake (V)
• Salmon & Cream Cheese Mash
• Smoked Sausage, Potato & Pepper Medley
• Spicy Wedges with Turkey Burgers
• Cottage pie
• 100g (4oz) thick cod fillet (cubed and grilled on skewers with onion, Pepper, courgettes, tomato). 3Tbsp cooked brown rice
• 100g (4oz) loin pork chop (boneless and extra trimmed) glazed with  lime juice, ground ginger and 1 tsp honey, 150g (5oz)mashed or boiled potato, 3 Tbsp peas and sweetcorn mixed
• Roast chicken joint (300g (10oz) raw weight), no skin. 150g (5oz) roast potatoes. Unlimited vegetables . gravy made with veg water
• Vegetable macaroni - 100g (4oz) cooked macaroni, 50g (2oz) cooked peas, assorted cooked vegetables. Melt 75g (3oz) low fat soft cheese, mix with macaroni and vegetables, top with 1 tbsp. fresh breadcrumbs and brown under the grill
• Chicken stir-fry - 75g (3oz) chicken breast, cut into strips, courgettes, broccoli florets, bean sprouts, green &red pepper and 1 tbsp. reduced salt soya sauce. 3 Tbsp noodles
• 75g (3oz) lean roast lamb. 1 medium jacket potato (200g (7oz) raw weight). 1 Tbsp. redcurrant or mint jelly. Unlimited vegetables
• 2 low fat thick high meat content pork sausages, grilled. 150g (5oz) mashed or boiled potatoes. Unlimited vegetables
• Spaghetti Bolognese - 75g (3oz) extra lean mince browned in non-stick pan, small onion chopped and browned in non-stick pan, add small can chopped tomatoes, 1 tsp tomato puree, basil, oregano and 50g (2oz) canned, drained borlotti beans.Simmer. 100g (4oz) cooked spaghetti. Assorted salad vegetables
• Chicken curry - small onion browned in non-stick pan, celery, green pepper, 100g (4oz) chopped chicken, add curry powder to taste. Serve with 1 tbsp. low fat natural yoghurt. 3Tbsp cooked brown rice
• 100g chicken breast, no skin, baked in foil with 1 Tbsp white wine, spring onion, lemon juice and garlic. Baked potato. Unlimited vegetables

DESSERTS

(Choose one per day)

• A portion of fruit (remember to eat a rainbow)
• 1medium baked apple filled with 1 tbsp. raisins. Serve with 1 tbsp. low fat natural yoghurt or 0% fat fromage frais.
• Apricots (fresh or dried), puree and stir into low fat live natural yoghurt, drizzle honey on the top and top with sprinkle of toasted sesame seeds
• Fruit crumble (or stewed fruit) with custard or low fat natural yogurt
• 1 pot rice pudding with 1 tbsp dried fruit stirred in
• 2 slices pineapple, fresh or tinned in natural juice, Sprinkle with a little mango juice and brown sugar and grill until bubbling. Serve with low fat bio natural yoghurt
• 1 small mango, cut into chunks topped with scooped out passion fruit flesh
• Compote (for 2 servings, pour 150ml/1/4 pint hot water and 150ml/1/4 pint apple juice over 125g mixed dried fruit, add a pinch of mixed spice and leave overnight or use green tea instead of apple juice)
• 3 Tbsp Green fruit salad (apple, pear, grapes, melon, figs)
• Large slice melon sprinkled with ginger
• 1 mashed banana topped with natural yogurt, 2 chopped dates, 1 dried fig and sprinkle granola
• Peaches grilled with sprinkle of brown sugar and topped with pureed raspberries

Tell us what you think...