Monday

BREAKFAST
1 piece fresh fruit 200g (7 oz) low-fat yogurt

LUNCH
Ham cheese sandwich -- 2 slices wholegrain bread with 2 tsp light margarine, 100g (3.5 oz) ham 50g (1.8 oz) lowfat cheese; 1 cup of salad with oil-free salad dressing

DINNER
Beef shiitake mushroom sugar snap stir-fry; 1/3 cup cooked rice; 1 piece fresh fruit

[Stir Fry: In a cup, mix 2 tsp of corn flour with half a cup of beef stock, 2 tbsp of soy sauce and 1 tsp of sesame oil. Mix 800g of finely sliced sirloin with 1 tbsp of sesame oil, a finely chopped clove of garlic and a 2 cm (.8 in) piece of ginger that has been grated. Stir-fry the beef in a wok over a high heat until browned. Set aside and stir-fry 150g (5.3 oz) of shiitake mushrooms for two minutes and then add 4 chopped spring onions and 100g (3.5 oz) of sugar snaps or mange tout. Stir the cornflour mixture, then pour into wok and stir over high heat until sauce has thickened. Return beef to wok to heat through. Serves 4.]

Tuesday

BREAKFAST
3/4 cup high-fiber breakfast cereal with 250ml (8.4 oz) low-fat milk 1 sliced banana

LUNCH
Turkey salad sandwich (2 slices wholegrain bread with 100g (3.5 oz) turkey, cranberry sauce 1/2 cup salad leaves) 50g (1.8 oz) low-fat cheese

DINNER
Chicken, Tomato Rosemary Hotpot; 1 cup salad with oil-free salad dressing; 150g (5.3 oz) drained tinned fruit

[Hotpot: Heat 2 tbsp of olive oil in a large saucepan over a high heat. In batches, add 800g (1.8 lbs.) of skinless chicken thigh fillets cut into 4cm (1.6 in) cubes, stir occasionally for five minutes or until browned. Remove from pan and set aside. Reduce heat to medium then add two sliced leeks and cook for eight minutes or until soft. Add two finely chopped carrots, two sticks of celery and two cloves of crushed garlic, and cook for 10-12 minutes or until the vegetables are soft. Add a cup of chicken stock, half a cup of white wine and a 400g (14 oz) tin of chopped tomatoes and bring to boil. Reduce heat to low, return chicken to pan and simmer for 35 minutes. Add rosemary and parsley and season to taste. Serves 4.]

Wednesday

BREAKFAST
2 slices wholegrain toast with 2 tsp light margarine, Marmite, 50g (1.8 oz) low-fat cheese

LUNCH
Egg salad sandwich (2 slices wholegrain bread with 2 hardboiled eggs, slices of spring onions 1/2 cup salad leaves); 1 piece fresh fruit

DINNER

Light Vegetable Soup (Boil 1 liter, or 1 quart, of vegetable stock with 2 sliced carrots, 2 chopped sticks of celery, 1 chopped onion, a tin of tomatoes and some chopped parsley. Simmer for 30 minutes and season with basil and rosemary); Cajun Fish Fillets; 1 cup steamed broccoli carrot; 150g (5.3 oz) drained tinned fruit

[Cajun Fish: Preheat oven to 200 degrees C and line a baking tray with grease-proof paper. In one bowl mix 1 tbsp of paprika, 2 tsp of ground cumin, 1 tsp of turmeric and 1 tsp of chili powder. In a separate bowl put one cup of skimmed milk. One filet at a time, dip 800g (1.8 lbs.) of white fish fillets (whiting, snapper, cod etc) in the milk and then roll in the mixed spices. Heat 2 tbsp of olive oil in a frying pan over a high heat. Rapidly fry the fish in batches for two minutes, or until golden. Place all filets on the baking tray and bake for 5 minutes. Serve with lemon wedges and a sauce made from 400g (14 oz) of low-fat natural yogurt and 1 small, finely diced cucumber. Serves 4.]

Thursday

BREAKFAST
1 Weetabix 1/2 cup All-Bran with 250ml (8.4 oz) low-fat milk; 1 sliced banana

LUNCH
Tuna with Cannellini Bean Basil Salad (A 100g, or 3.5 oz, tuna steak sprayed with oil spray, pan fried for two minutes each side and served with a salad of toasted pine nuts, cannellini beans, basil, spring onions, garlic, lemon juice and 1 tbsp of olive oil)

DINNER
Roast Beef with Beetroot, Pumpkin Carrot; 1 cup steamed courgette snow peas; 1 piece fresh fruit; 200g (7 oz) low-fat yogurt

[Roast Beef: Preheat oven to 200 degrees C. Coat an 800g (1.8 lbs) piece of sirloin with most of the fat removed with 2 tsp of olive oil and sear all sides in a heavy-based frying pan over high heat. Transfer to a baking dish, fat-side up. Cook in oven for 30 minutes for medium-rare, or until done to your liking. Meanwhile, chop 4 carrots, 4 beetroots and 200g (7 oz) of butternut squash and place in a separate baking dish with 12 cloves of garlic (skin on). Coat with two tsp of olive oil, sprinkle with 2 sprigs of rosemary and roast for 35 minutes. Remove meat from oven, cover loosely with foil, allow to rest for 10 minutes before carving. Serve with roasted vegetables. Serves 4.]

Friday

BREAKFAST
2 slices of French Toast (wholegrain bread coated in mixture of egg cooked in a pan sprayed with oil)

LUNCH
Beef Vegetable Soup (to vegetable soup, add 400g, or .9 lbs., diced beef); 1 slice wholegrain bread; 50g (1.8 oz) low-fat cheese

DINNER
Baked Snapper with Basil, Capers, Tomato; 1 cup salad, Stewed rhubarb

[Baked Snapper: Heat 1 tbsp of oil over medium heat. Add 1 clove of crushed garlic, a finely chopped red chili and three finely sliced spring onions. Cook, stirring, for 2 minutes, or until garlic is golden. Reduce heat, add basil, 1 tbsp dried oregano, 2 tbsp of capers, dash of wine and simmer for 5 minutes. Stir in 4 chopped tomatoes. Brush 4 200g (7 oz) snapper filets with1 tbsp of oil and sear. Bake for 6 to 8 minutes, spoon over sauce. Serves 4.]

Saturday

BREAKFAST
3/4 cup high-fiber breakfast cereal with 125 ml (4.2 oz) low-fat milk and 200g (7 oz) low-fat yogurt 1 piece fresh fruit

LUNCH
Green salad served with 250g (8.8 oz) of grilled butternut squash and 50g (1.8 oz) cooked, chopped bacon; 1 slice wholegrain bread

DINNER
Indian Lamb Spinach Curry; 1/3 cup cooked rice 150g (5.3 oz) drained tinned fruit

[Lamb Curry: Heat 2 tbsp of oil, add 2 finely sliced onion and 2 crushed cloves of garlic and cook for 5 minutes. Add 1/2 tsp cardamom seeds, 1 tsp cinnamon, 1 tbsp garam masala, 2 tsp turmeric and 800g (1.8 lbs) of lamb leg cut into cubes. Cook for 6 to 8 minutes. Add 1/2 cup low-fat natural yogurt and a tin of chopped tomatoes. Add 250g (8.8 oz) frozen spinach and a cup of water, reduce heat and cook for 40 minutes. Stir in 2 tbsp mint and 1/2 cup of coriander. Serves 4.]

Sunday

BREAKFAST
1 egg (poached or boiled), with 2 tomato, mushrooms, panfried in 1 tsp oil; 1 slice wholegrain toast

LUNCH
2 slices wholegrain bread with 50g (1.8 oz) low-fat cream cheese 25g (.9 oz) smoked salmon; 1 cup salad, oil-free dressing; 1 piece fresh fruit

DINNER
Seeded-mustard Rack of Veal with Roasted Vegetables; 150g (5.3 oz) drained tinned fruit with 200g (7 oz) low-fat dairy dessert

[Rack of Veal: Preheat oven to 200 degrees C. Place 500g (1.1 lbs) of chopped pumpkin, 2 carrots, 2 courgettes and 4 small halved onions in a large, shallow baking dish, then add 1 tbsp of olive oil. Mix 2 tbsp wholegrain mustard, 4 finely chopped spring onions, 1 tsp of finely grated orange zest, 1/4 cup of orange juice and 1 tbsp of olive oil in a bowl. Place a 1.4kg (3 lbs) rack of veal on a rack over vegetables and coat with mixture. Roast, uncovered, for 40 minutes. Remove meat from oven, cover loosely with foil and set aside to rest for 10 minutes before carving. Serve with roast vegetables. Serves 4.]