Healthy Diet Meal Plan: 14-Day Healthy-Eating Plan

There are lots of recipes in the book for you to cherry-pick from to pull together your own signature diet. If, however, you like to follow rules, we’ve worked out this healthy-eating plan with suggestions for breakfast, lunch, dinner and a quick snack to make it really easy to follow. There are timesaving tips, too, so you know when and how to prepare certain recipes ahead. If you’re vegetarian, swap the meat or fish with tofu, quorn or other meat alternatives. 1 4-DAY HEALTHY-EATING PLAN: 1. HAFTA (SAĞLIKLI DİET PROGRAMI) MONDAY Breakfast: Berry and vanilla smoothie Lunch: Chipotle chicken with quick pickled cabbage (cook the chicken the day before if you need to, then store in the fridge overnight) Snack: Six whole almonds Dinner: Veggie pilaf with caramelized onions TUESDAY Breakfast: Blueberry and pistachio Bircher Lunch: Japanese crunchy veg noodles with tofu (make the night before and chill; add the mint just before eating) Snack: Two oatcakes, each spread with a teaspoon of unsweetened peanut butter Dinner: Tandoori fish with quick veg thoran. WEDNESDAY Breakfast: Breakfast sundae Lunch: Hot green bean and feta salad (steam the vegetables and toast the pine nuts, then assemble the salad in the morning before work if you need to) Snack: One banana Dinner: Veggie two-bean chilli with apple and red onion salsa THURSDAY Breakfast: Simple Green Smoothie Lunch: Shredded cumin chicken with mango and chilli salad (cook the chicken the night before then cool and chill) Snack: Eight walnuts Dinner: Lentil and sweet potato stew FRIDAY Breakfast: Dairy-free date and apple porridge Lunch: Kale and roasted red veg salad (prepare and roast vegetables for the salad the night before; prepare the dressing then stir in just before eating) Snack: One apple Dinner: Spanish-style fish pie SATURDAY Breakfast: Huevos rancheros Lunch: Mexican street food tacos with quick coriander salsa Snack: Small handful of kale crisps Dinner: My favourite ragu with spelt pasta SUNDAY Breakfast: Avocado and bacon on rye toast Lunch: Spicy harissa prawns with lemon quinoa Snack: One square of the date bar, plus mint tea if you like Dinner: Whole roast chicken with hot green salad 2. HAFTA (SAĞLIKLI DİET PROGRAMI) MONDAY Breakfast: No-sugar granola stash (serve with an 80-calorie allowance of yogurt or milk) Lunch: Smoked chicken and grapefruit cups (prepare the chicken filling the night before, but don’t add the avocado. Pack in a box with a little gem, wrap the avocado separately then add to the salad just before eating) Snack: One banana Dinner: Hot roast vegetable curry TUESDAY Breakfast: Ricotta, banana and honey on rye toast Lunch: Best-ever roast tomato soup (make the soup over the weekend and keep chilled) Snack: One apple Dinner: Honey and wholegrain mustard roast salmon with lemon and dill bashed potatoes WEDNESDAY Breakfast: Blueberry and pistachio Bircher Lunch: Roasted vegetable and Puy lentil salad (roast the vegetables in the oven underneath the salmon the night before) Snack: One pear Dinner: Roast cod with herby seed crust and curried parsnip mash THURSDAY Breakfast: Breakfast sundae Lunch: Tuna and white bean salad Snack: One orange Dinner: Wasabi salmon and peas with roasted sweet potato FRIDAY Breakfast: Scrambled egg and tomato on rye toast Lunch: Sweet potato soup with toasted seeds (make the soup at the weekend and freeze; toast the seeds and store in an airtight container) Snack: Small bunch of grapes Dinner: Lean Asian beef burger with shredded salad or the Ultimate veggie burger SATURDAY Breakfast: Smoked salmon and spinach spelt pancakes Lunch: Hot green bean and feta salad Snack: One square of fig, orange and pecan flapjack (thawed from the freezer) Dinner: Steamed yoghurt chicken and cumin rice with spicy tomato salad SUNDAY Breakfast: Huevos rancheros Lunch: Vietnamese summer rolls with spicy peanut dipping sauce Snack: Small portion of Homemade hummus with vegetable crudités Dinner: Lamb tagine with potatoes and peas