“New Year, New You” Meal plan – week 2

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! The second 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.



BREAKFAST: 1 slice wholegrain toast with 1 small can baked beans in tomato sauce. Have 1 glass pomegranate juice to drink

LUNCH: Salad made from 1 hard-boiled egg, 1 grilled tuna steak, sliced tomato, lettuce, 5 anchovy fillets and reduced-fat French dressing

DINNER: Oven-Roasted Pepper and Garlic Gnocchi . Serve with a rocket and lettuce salad

SNACKS: Wholemeal pitta with tomato and ½ small avocado


BREAKFAST: Bowl of bran flakes with semi-skimmed milk, dried apricots and 1 small pot low-fat yogurt. Drink 1 glass of grapefruit juice

LUNCH: Smoked chicken and papaya salad with ginger and sesame dressing

DINNER: Bolognese made with extra-lean minced beef, veg and whole wheat spaghetti. Serve with 1 tbsp. Parmesan and salad

SNACKS: 3 rye crisp breads with low-fat soft cheese and a handful of grapes


BREAKFAST: 2 scrambled eggs, grilled tomatoes and mushrooms on 1 slice wholegrain toast with low-fat spread.

LUNCH: Warm chicken Thai salad

DINNER: Grilled lamb’s liver with 2 grilled rashers lean back bacon, mash, steamed broccoli and carrots with gravy

SNACKS: 1 wholemeal scone with low-fat spread


BREAKFAST: Toasted Granary bagel with low-fat soft cheese and tomato. Have 1 glass pomegranate juice to drink

LUNCH: 1 large grilled salmon fish cake with tartar sauce and salad. Enjoy 1 Satsuma for dessert

DINNER: Cod en papillote with tomatoes and pesto. Plus 1 small pot low-fat yogurt

SNACKS: 1 apple and 50g pumpkin seeds


BREAKFAST: Fruit salad made with kiwi fruit, mango, melon, pineapple and 1 small banana. Top with 1 small pot low-fat natural yogurt

LUNCH: Wholemeal pitta filled with 1 small can tuna in water, sweetcorn, 2 tsp reduced-calorie mayo and tomato. Plus 1 cereal bar for dessert

DINNER: Mussels with savoy cabbage and shrimp

SNACKS: Guacamole made from 1 avocado, lemon juice, garlic, Tabasco and chopped tomato with crudités


BREAKFAST: Fresh grapefruit, bowl of bran flakes with semi-skimmed milk and 1 croissant with jam

LUNCH: 10cm piece Granary baguette with a few thin slices of Brie and a handful of grapes. Plus 1 small pot low-fat yogurt

DINNER: Balsamic and thyme steak with Dijon mash and cabbage, plus a bowl of fruit salad

SNACKS: 50g raisins


BREAKFAST: 2 slices wholegrain toast with low-fat spread and jam. Plus 1 apple

LUNCH: Green salad with ½ small ball mozzarella, ½ avocado, balsamic vinegar, tomato and basil. Serve with a 10cm-piece Granary baguette

DINNER: 3 slices lean roast beef, 1 small Yorkshire pudding, 2 roast potatoes, steamed red cabbage and gravy. Rhubarb, stem ginger and cinnamon fool

SNACKS: 2 Satsuma’s

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