Week 1 is all about getting into the habit of eating regularly and making sure you start each and every day with a healthy and tasty breakfast. At the same time, you’ll be getting used to eating more fruit, veg, beans, and wholegrains, while cutting down on (but not totally avoiding) red meat and poultry. Welcome to the first week of eating better to live longer.
MONDAY
BREAKFAST
SNACK
2 tbsp unsalted peanuts, 1 handful of blueberries, and 1 orange
LUNCH
Greek salad: based on 2 tomatoes, 1 green pepper, 1 small red onion, ¼ cucumber, 40g (11⁄4oz) reduced-fat feta, 10 olives, and 1 tbsp olive oil; serve with 1 wholemeal pitta, plus 1 pear
SNACK
2 oatcakes topped with ½ small avocado mashed with a little lime juice
DINNER
TUESDAY
BREAKFAST
2 slices rye bread with 3 tbsp low-fat cottage cheese, 2 sliced figs, and 4 crushed walnut halves
SNACK
Shake: blend 1 banana with 1 handful of raspberries, 1 tbsp chia seeds, and 200ml (7fl oz) skimmed milk
SNACK
2 celery sticks filled with 2 tbsp nut butter, plus 1 pear
DINNER
WEDNESDAY
BREAKFAST
2 slices wholegrain toast topped with 2 scrambled eggs, mixed with 75g (21⁄2oz) smoked haddock and 2 grilled tomatoes
SNACK
4 tbsp fat-free Greek yogurt with 1 chopped pear and 1 tbsp chopped hazelnuts
SNACK
2 tbsp unsalted cashew nuts, plus a glass of skimmed milk
DINNER
THURSDAY
BREAKFAST
SNACK
3 oatcakes topped with 3 tbsp low-fat cottage cheese and 1 sliced peach
SNACK
1 slice rye bread with 1 tbsp peanut butter and 1 banana
DINNER
FRIDAY
BREAKFAST
1 wholemeal wrap filled with ½ small mashed avocado, 2 hard-boiled eggs, and 1 tomato
SNACK
2 tbsp pumpkin seeds and 1 pear
LUNCH
Salad: mix 200g (7oz) cooked wholewheat pasta with 160g (53⁄4oz) can tuna in water (drained), 1 handful each of baby spinach and watercress, and 1 tomato; toss with 1 tbsp each olive oil and balsamic
SNACK
Tzatziki: mix 4 tbsp fat-free Greek yogurt with ¼ cucumber (grated), crushed garlic, lemon juice, and freshly chopped mint, serve with 1 wholemeal pitta
DINNER
Roasted haddock with a herby crumb, plus 2 handfuls of blackberries
SATURDAY
BREAKFAST
SNACK
1 banana, mashed, on 1 slice of wholegrain toast with a sprinkling of cinnamon, plus 1 glass of skimmed milk
LUNCH
Salad: mix 6 tbsp cooked bulgur wheat with 120g (4oz) canned kidney beans (drained), 1 tomato, 4 spring onions, ¼ cucumber, 2 celery sticks, and chopped coriander; toss with 1 tbsp olive oil and lemon juice
SNACK
2 handfuls of blueberries, 1 kiwi fruit, 1 tbsp skin-on almonds with 4 tbsp fat-free Greek yogurt
DINNER
SUNDAY
BREAKFAST
1 sliced banana, 1 chopped peach with 4 tbsp fat-free Greek yogurt and topped with 5 tbsp toasted oats
SNACK
10 walnut halves
SNACK
Guacamole: mix ½ small avocado, 1 diced tomato, lemon juice, crushed garlic, and chilli, to taste, serve with 1 wholemeal pitta
DINNER