Gi plan | | MorningCereal with toast and fruit
60g of wholegrain breakfast cereal
125ml of semi-skimmed milk
2 svgs of bread of choice
1 tsp of reduced fat margarine (40% fat)
1 tsp of honey
1 serving of fruit
AfternoonTurkey salad sandwich
2 slices of wholemeal bread (around 35g each)
1 level tbs of reduced fat mayonnaise
120g of wafer thin smoked turkey
1 serving of mixed salad leaves
100ml of low fat yoghurt
1 serving of fruit
| | EveningSteak fajita with guacamole*
SnackRye crispbread with cream cheese and tomato
2 rye crispbreads
1 1/2 level tbs of low fat cream cheese
3 cherry tomatoes
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| RecipeSteak fajita with guacamole*
150g of lean beef, such as sirloin or rump steak
1/2 red onion
1/2 pepper
1 flour tortilla
60g of lower fat guacamole
1 tbs of tomato-based salsa
1 serving of mixed salad leaves
| | Instructions Grill the steak under a pre-heated grill for around 10 minutes or until cooked to your liking. Meantime, slice the pepper into thick strips and cut the onion into chunks. Steam the vegetables in a steamer (or use a sieve placed over a saucepan) for around 8 minutes or until soft. Once soft, place the pepper slices under the grill and allow to brown slightly. Heat the flour tortilla under the grill for a couple of minutes and then spread with guacamole. Fill with the steak, cut into bite-sized pieces, onion and pepper and top with salsa and salad. | |
| Mediterranean plan | Back to top | MorningApple muesli*
100ml of orange juice
125ml of low fat yoghurt
AfternoonChicken & bean salad with avocado*
| | Evening<BEM>Pasta salad with broccoli, cherry tomatoes and almonds*
1 serving of mixed salad leaves
2 tsp of low fat salad dressing
SnackCrackers with peanut butter
2 wholegrain cracker or crispbread
1 1/2 tsp of peanut butter
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| | | RecipeApple muesli*
60g of porridge oats, dry weight
1 apple
100ml of semi-skimmed milk
3 dried apricots
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Instructions Mix the porridge oats, grated apple, dried apricots and milk together in a bowl. If possible, leave in the fridge overnight although this is not necessary if you don't have time. | | |
| | | Pasta salad with broccoli, cherry tomatoes and almonds*
75g of pasta (uncooked weight)
90g of broccoli
1 tbs of low fat yoghurt
1 tsp of pesto
5 cherry tomatoes
30g of sliced almonds
1 tbs of fresh parsley, chopped
| | Instructions Prepare the pasta following package directions, omitting any suggested fat or salt. During the last few minutes of cooking time, steam the broccoli over the boiling pasta, using a steamer or a sieve, then cut into bite-sized pieces. Once the pasta is cooked and drained, stir in the rest of the ingredients. This can be served warm or at room temperature. | | |
| | | Chicken & bean salad with avocado*
1 medium chicken fillet (around 130g)
90g of mixed beans, canned and drained
60g of avocado
4 cherry tomatoes
1/3 red pepper
2 tsp of olive oil
1 tsp of lime juice
1/4 tsp of chilli powder
| | Instructions Cook the chicken fillet by grilling it or cooking it in the microwave. Cut the chicken into strips and place in a bowl with the beans, sliced avocado, halved tomatoes and strips of pepper. Mix together the olive oil, lime juice and chilli powder and drizzle over the salad. This salad can be refrigerated and makes a great packed lunch. |
Start the Mediterrranean plan |
| Heart smart plan | Back to top | MorningGreek yoghurt with fruit and toast
100ml of Greek yoghurt
30g of mixed dried fruit
2 svgs of bread of choice
2 tsp of reduced fat olive margarine
1 tsp of honey
1 serving of fruit
AfternoonWarm pepper and avocado salad*
| | EveningFish and rice stew*
1 serving of fruit
15g of mixed nuts and raisins
SnackHam and tomato sandwich snack
1 slice of wholemeal bread (around 35g)
1/2 tsp of honey mustard
1 slice of ham (25g)
1 tomato
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| | | RecipeWarm pepper and avocado salad*
1 pepper
1 clove of garlic
2 tsp of olive oil
1 pecan nut
2 tsp of balsamic vinegar
1 tsp of Dijon mustard
1/4 glass of white wine (100ml)
30g of avocado
1 tomato
1 serving of mixed salad leaves
1 Tesco wholemeal pitta bread
90g of Tesco no added salt or sugar kidney beans
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Instructions Preheat the grill. Place the garlic and pepper, cut into quarters, quarters, skin-side up on a baking tray and drizzle witholive oil. Grill until the pepper skin starts to blacken and the garlic is soft. Remove the skin from the pepper and squeeze the garlic out of its skin. In a food processor, blend together the peppers, garlic, oil from the baking tray, balsamic vinegar and mustard, gradually adding the wine. Season and add fresh herbs of your choice if you wish. Warm the sauce gently in a saucepan. Toss the salad leaves gently with the avocado slices, tomatoes and kidney beans, if included in your ingredients list. Drizzle the sauce over the salad and serve with warmed pitta bread.This recipe is modified from The Gi Guide by Rick Gallop and Hamish Renton. |
| Fish and rice stew*
1/2 tsp of olive oil
1/2 onion
1 stalk of celery
1 clove of garlic
45g of brown rice (uncooked weight)
1 small tin of chopped tomatoes (200g)
1/2 pepper
1 pinch of paprika
1 pinch of oregano
1 pinch of dried parsley
1/3 stock cube
120g of cod or other white fish
| Instructions Heat the oil in a non-stick pan and cook the finely chopped onion, sliced celery and crushed garlic over a low heat to soften. Stir in the rice and then add all of the remaining ingredients, except the fish. Add enough stock to just cover, bring to a boil and simmer for 25 minutes. After this time, add the fish, cut into bite-sized chunks and cook for a further 10-15 minutes, until the rice is tender and fish is opaque. While cooking, stir this dish occasionally and add a little extra water or stock as necessary. | | | |
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