Eat as much as you like diet menu

Follow the two-week eating plan for the diet and you could lose up to 8lb in two weeks

Click here to find out more about the eat as much as you like diet

 

DAY 1

Breakfast: Porridge oats with skimmed milk, chopped fresh fruit and a drizzle of honey.

Lunch: Jacket potato with baked beans and salad.

Dinner: Chicken salad with wholegrain rice. Fresh fruit for dessert.

Snacks: Satsuma and grapes; small handful (25g/1oz) nuts.

 

DAY 2

Breakfast: Selection of fresh fruit and a pot of low-fat yoghurt.

Lunch: A large green salad with a grilled tuna steak or baked beans.

Dinner: Baked potato with grilled white fish and vegetables.

Snacks: 2 plums; 10 strawberries; 1 pot of low-fat yoghurt.

 

DAY 3

Breakfast: 1 slice of wholemeal toast and honey. Fresh fruit.

Lunch: Avocado and tomato salad.

Dinner: Fish with new potatoes, broccoli and green beans. 1 scoop of Apple Sorbet. To make apple sorbet (makes 4 servings): whisk a little icing sugar and lemon juice with 1 litre (1¾pt) apple juice. Churn in an ice cream maker. To serve, thaw for 30-60 minutes at room temperature. Or pour into plastic dishes no deeper than 2cm (¾in), then remove them from the freezer when the mixture is just frozen.

Snacks: Pear; kiwi fruit; small handful (25g/1oz) nuts.

 

DAY 4

Breakfast: 1 slice of wholemeal toast with honey. Pot of low-fat yoghurt and fresh fruit.

Lunch: 250ml (9fl oz) ready-bought vegetable soup; wholemeal roll. Fresh fruit.

Dinner: Grilled chicken, steamed vegetables and baked potato.

Snacks: 85g berries; 2 satsumas; 25g cheese

 

DAY 5

Breakfast: Fresh fruit.Pot of low-fat yoghurt.

Lunch: Large salad with a small turkey breast. 1 slice of wholemeal bread.

Dinner: Grilled oily fish, steamed vegetables and a baked potato. Fresh fruit salad.

Snacks: 1 slice of melon; 1 apple; 1 pot of low-fat yoghurt.

 

DAY 6

Breakfast: Fresh fruit. Pot of low-fat yoghurt.

Lunch: Wholemeal hummus sandwich with a large salad.

Dinner: Baked potato with baked beans, carrots and sweetcorn. 1 pot of low-fat fruit yoghurt.

Snacks: 1 banana and small handful (25g/ 1oz ) nuts or seeds.

 

DAY 7

Breakfast: Bran flakes with skimmed milk. Fresh fruit.

Lunch: Wholemeal salmon sandwich with salad.

Dinner: Mixed bean salad with 1 wholemeal roll.

Snacks: 2 apricots; 85g (a small bowl) of berries of your choice; 25g cheese.

 

WEEK 2

Your energy levels will have soared by week 2 and meanwhile you should experience a big reduction in your urge to snack between meals. Your food and mood diary will prove useful in helping you achieve this, as you'll be able to pinpoint the time of day you are most tempted to snack.

 

DAY 8

Breakfast: Smoothie made from two bananas, orange juice, a handful of strawberries (serves 2).

Lunch: A baked potato with prawns and salad.

Dinner: Steamed veg with wholegrain rice. Small handful of nuts.

Snacks: 1 pot of low-fat yoghurt; 1 pear; 10 strawberries.  

 

DAY 9

Breakfast: Small bowl wholegrain breakfast cereal with 1tbsp dried fruit and skimmed milk.

Lunch: Ready-bought lentil soup with 1 small wholemeal roll. Fruit.

Dinner: Couscous with veg and chickpeas. Fruit or Exotic Fruit Salad. To make Exotic Fruit Salad (serves 4): place 2tbsp clear honey, 100ml (3½fl oz) water and the zest of 1 lime in a jug with 10g (½oz) mint leaves. Allow to infuse for 1 hour, then strain into a bowl. Remove the skin and core from 1 pineapple and cut into small wedges. Toss into a large bowl with 3 peeled kiwi fruit (cut into chunks) and 1 peeled and sliced mango. Pour the syrup over the fruit, stir and serve.

Snacks: 1 pot of low-fat yoghurt; 1 apple.

 

DAY 10

Breakfast:  1 slice of wholemeal toast with a poached egg.

Lunch: A jacket potato with hummus. Fresh fruit.

Dinner: Fish with new potatoes, broccoli and spinach.

Snacks: Small handful (25g/1oz) nuts and 25g/1oz dried fruit; 1 satsuma.

 

DAY 11

Breakfast:  Small bowl (85g) of berries with 1 pot of low-fat yoghurt.

Lunch: Baked potato with baked beans and a little grated cheese. Fresh fruit of your choice.

Dinner: Chicken and rice salad with vegetables.

Snacks: 2 kiwi fruit; 1 banana.

 

DAY 12

Breakfast:  Fresh fruit, 1 pot of low-fat yoghurt.

Lunch: A wholemeal bread roll with chicken and salad. Fresh fruit.

Dinner: A leafy salad with mixed beans. Spiced Fruit Skewers. To make fruit skewers: (serves 4): place 50g (2oz) honey, 1tbsp lemon juice, the juice of 1 orange, 8 crushed cardamom pods and1 halved cinnamon stick in a shallow dish. Add 8 pitted Medjool dates, 8 halved and stoned apricots and 4 halved and stoned plums to the mixture in the dish. Marinate for 30 minutes. Drain the fruits and thread on to 4 wooden skewers. Cook under a preheated grill for 10-15 minutes then serve.

Snacks: Small handful (25g/1oz) nuts of your choice; 1 banana.

 

DAY 13

Breakfast: Smoothie: 1 part orange juice, 2 parts cranberry juice, cup of ice, handful of raspberries.

Lunch: Leafy salad with hummus. Fresh fruit.

Dinner: Lentil salad with baked potato. Apple Sorbet (see Recipes) or fresh fruit.

Snacks: Small bunch of grapes; 25g cheese.

 

DAY 14

Breakfast: 1 slice of wholemeal toast with honey. Fresh fruit.

Lunch: Hummus with vegetable sticks. Small wholemeal pitta.

Dinner: Baked potato with roast vegetables. Small grilled fish fillet.

Snacks: 1 bowl (85g) berries; 1 apple; small handful (25g/1oz) nuts or seeds.

 

Click here to find out more about the eat as much as you like diet

 

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