“New Year, New You” Meal Plan – Week 1

Welcome to 2015!! This new year represents a new start, a fresh chance to really get going on your health and fitness goals. New years are a fresh chance to really get moving on changing how you live your life to make it healthier, happier and more effective. Heroic Health has put together a meal plan guide that will take you through the next month or so… when you follow these menu guidelines and combine them with our “New Year, New You” workout, you WILL see results!

So, behold! Your first week’s worth of meals! Remember: any and all of these dishes are flexible and can be substituted for another dish of relatively similar nutritional value.

WEEK ONE

DAY 1

BREAKFAST: 2 slices wholegrain toast with no-added-sugar peanut butter and 1 sliced banana. To drink, have 1 glass of orange juice

LUNCH: 2-egg and semi-skimmed milk omelette with 2 slices lean ham and 2 tbsp. grated Cheddar, cooked in a spray of oil, plus salad. 1 apple for dessert

DINNER: Salmon and ginger fishcakes with sweet-and-sour salad

SNACKS: 1 punnet of blueberries and 1 small pot low-fat yogurt

DAY 2

BREAKFAST: A bowl of bran flakes with semi-skimmed milk, 1 kiwi fruit and 1 Satsuma

LUNCH: Poached egg and new potato salad with crispy bacon and a mustard dressing (pictured), plus a bowl of fruit salad topped with 1 small pot low-fat yogurt

DINNER: Whole wheat pasta with skinless cooked turkey strips, steamed broccoli and 1 tbsp. pesto. Serve with 1 tbsp. Parmesan and vegetables

SNACKS: 1 toasted crumpet with low-fat spread and jam

DAY 3

BREAKFAST: Toasted Granary bagel with 2 grilled rashers lean back bacon and tomato. Have 1 glass grapefruit juice to drink

LUNCH: ½ small tub hummus with carrot crudités, cherry tomatoes and a wholemeal pitta, plus 1 small pot low-fat yogurt

DINNER: Tzatziki burgers. Serve with a green salad made from lettuce, watercress and baby spinach

SNACKS: 5 dried apricots and 50g unsalted cashew nuts

DAY 4

BREAKFAST: 1 orange, 1 pear and 1 apple, chopped, and topped with 5 tbsp. bran flakes and 1 small pot low-fat natural yogurt

LUNCH: 10cm piece Granary baguette cut in half. Top with sliced tomato, mozzarella, mixed herbs, and grill. Serve with salad

DINNER: Seared steak on Mediterranean vegetables

SNACKS: 2 slices wholegrain toast with reduced-fat liver pâté and cucumber

DAY 5

BREAKFAST: 1 Weetabix, 1 handful bran flakes with semi-skimmed milk and 1 banana. Have 1 glass orange juice to drink

LUNCH: 1 slice Granary bread topped with low-fat soft cheese mixed with 1 celery, 1 apple, 3 walnut halves, all chopped. Serve with salad

DINNER: Chicken, soy and honey parcels with water chestnut rice

SNACKS: 12 unsalted almonds.

DAY 6

BREAKFAST: 2 boiled eggs, 2 slices wholegrain toast with low-fat spread and 1 glass orange juice

LUNCH: 1 English muffin topped with 2 grilled rashers lean back bacon and 2 tbsp. grated Cheddar, grilled. Serve with salad

DINNER: Low-fat fish parcels with creamy spring onions and chili. Serve each with 1 jacket potato with 1 tbsp. reduced-fat crème fraîche. Plus 1 bowl of fruit salad.

SNACKS: Bowl of bran flakes with semi-skimmed milk and 2 Satsuma’s

DAY 7

BREAKFAST: Small bowl of unsweetened muesli cereal with semi-skimmed milk and chopped apple

LUNCH: Chicken noodle soup with mint and lemon. Plus 1 small pot low-fat yogurt and 1 pear

DINNER: Grilled salmon with baby potatoes, steamed broccoli and carrots. Plus a bowl of berries with 1 tbsp. reduced-fat crème fraîche

SNACKS: 50g sunflower seeds

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