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
Course Appetizers, Breakfast & Brunch, Main Courses, Poultry, Salads