What to do


Eating healthily doesn’t have to be expensive or hard work – its easy! Our diet expert Angela Dowden explains all you need to do is buy all the items on the shopping list below and use them to make a week’s worth of delicious meals and snacks. The milk is to use up over the seven days in cereals, cups of tea or just as a healthy drink by itself whenever you fancy. You will also need these store cupboard or fridge staples on hand: mixed herbs, oil and butter, soy sauce, ketchup and reduced-fat mayonnaise.

We have also done the hard work for you and made you a weeks meal plan incorporating the shopping list items below. No need to thank us.

 

What to expect


A steady weight loss of around 1-2lb a week (up to half a stone or a dress size in a month). You can help speed things along by doing a 30-minute brisk walk or jog at least 5 times a week.

 

Your week budget meal plan


 

Monday


Breakfast – 1/2 tin baked beans on 1 slice wholemeal toast with a scrape of butter. 1 Glass of orange juice.

Lunch – 1 slice wholemeal toast cut into fingers with 75g houmous and a pile of carrot and cucumber sticks. Plus a fruit yogurt.

Dinner – Basics-range lasagne ready meal served with 1 large or 2 smaller chopped-up peppers roasted in 1tsp oil.

Tuesday


Breakfast – 2 wholewheat breakfast biscuits with milk. 1 glass of orange juice.

Lunch – 1/2 tin baked beans on 1 slice wholemeal toast with a scrape of butter. Plus an apple.

Dinner – Sardine pasta: stir-fry a little garlic in a couple of tsp oil. Add a big handful of chopped tomatoes and cook until softened. Stir in a tin of sardines and ketchup. Serve stirred though boiled pasta (75g dry weight)

Wednesday


Breakfast – 2 Scrambled eggs on 1 slice of toast with a glass of orange juice.

Lunch – Sandwich made with 1/2 tin tuna and sweetcorn in 2tsp reduced-fat mayonnaise. A fruit yogurt

Dinner – Halve a red pepper and fill with 1/2 tin of chilli con carnie, and bake in the oven at 190 degrees /Gas 5 for 20 minutes

Thursday


Breakfast – 2 wholewheat breakfast biscuits with milk and a chopped banana

Lunch – A tin of sardines on toast. Plus an apple and a fruit yogurt

Dinner – Basic-range shepherd’s pie served with cabbage and carrots

Friday


Breakfast – 2 poached eggs on 1 slice wholemeal toast with a scrape of butter

Lunch – Baked potato topped with 75g houmous and grated carrot. Plus an apple.

Dinner – Stir-fry some chopped cabbage, carrot, peppers and garlic in 1tsp oil, add 30g peanuts and soy sauce to taste. Serve with 1/2 pack  instant chicken noodles

Saturday


Breakfast – 2 low-fat sausages and grilled tomatoes on 1 slice toast with scrape of butter. Glass of orange juice.

Lunch – Baked potato topped with rest of tuna and sweetcorn with a little mayonnaise.

Dinner – 75g pasta boiled and served with tomato pasta sauce and extra stir-fried mushrooms

Sunday


Breakfast – 2 wholewheat breakfast biscuits spread with mashed banana. Glass of orange juice.

Lunch – Salad of chopped apples, cabbage, peppers and 20g peanuts. Slice of bread with tiny bit of butter.

Dinner – Sausage casserole made with rest of sausages, onion, mushrooms and casserole mix (as directed on pack, serve 2) with a baked potato

 

Did you know?


Choose the right types and economy ranges can actually be better for you. For a start, portion sizes tend to be smaller, and ingredients like cream, cheese and meat aren’t used as freely, so they’re lower in calories too. Many supermarket versions of staples, like bread and cereals, are even lower in salt than the big brands.