insideKENT Magazine Issue 34 - January 2015 | Page 75

Meal Plan

Lunch

• Include one lunch and one dinner as your own
choice, plus one treat snack per week
• Limit caffeine drinks to a maximum of two per
day, and drink plenty of water
• Limit alcohol to four drinks a week.

1. Vegetable soup with one Ryvita
2. Omelette and salad
3. Chicken and salad sandwich
4. Goat’s cheese salad
5. Two rice cakes with cashew nut butter and
apple wedges
6. Jacket potato with tuna, sweetcorn and salad

Breakfast Choices
1. Oatibix with milk (almond milk preferably) and
topped with mixed seeds and chopped banana
2. Porridge made with half milk and water, plus
seeds and berries
3. Scrambled eggs on wholegrain toast
4. Small pot of natural yoghurt with fresh fruit
and granola
5. Seeded wholegrain toast with peanut butter
Morning Snack
1. Apple with three Brazil nuts
2. Mini pot of hummus with carrot sticks
3. Small handful of nuts and seeds
4. Hardboiled egg

Afternoon Snack
1. Nakd bar
2. Healthy flapjack
Dinner
1. Oven-baked salmon fillet with sweet potato
wedges and roasted courgette, tomatoes,
peppers, and mushrooms
2. Oven-baked chicken fillet with brown basmati
rice, sweetcorn, and sugar snap peas
3. Brown pasta with a good quality tomato-based
sauce, lean mince, and plenty of vegetables
4. Pitta bread pizza with salad – use wholemeal
pita bread as your pizza base, add your chosen
toppings, and serve with a salad
5. Roast dinner with roasted sweet potato,
parsnips, and steamed vegetables and gravy
6. Pan-fried sea bass fillet with sautéed vegetables
and new potatoes.
7. Chicken stir-fry – use a packet of stir-fry
vegetables and egg noodles, and flavour with
soy sauce, ginger, garlic, and Chinese Five
Spice

75

Julie Clark is a family nutritionist, mother
of two, and author based in Maidstone. She
runs a range of courses including her online
highly acclaimed Yummy Mummy
Programme.
For Julie’s Top 10 Ways to Improve Your
Health NOW!, please visit
www.spring-nutrition.co.uk
or call 07709443724.