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3 Element Health Plan
Element I. Healthy Eating Plan
Week 1-4
Monday
Breakfast
1 low fat/ low sugar yoghurt with and handful of granola. Topped with fresh fruit.
1 or 2 slices of wholemeal toast with thinly spread butter.
1 glass of fresh fruit juice.
A cup of tea or coffee if you wish
Mid morning Snack
A piece of fruit
Lunch
Mixed salad with fresh tomatoes or peppers and cucumber. Vinegar and sprayed olive oil dressing.
*** wait 8-10 min if possible***
Sliced grilled chicken breast, topped with black pepper.
1 or 2 boiled new potatoes/ or a cup of risotto (low fat) and a good sized serving of steamed vegetables.
Afternoon Snack
A handful of nuts or seeds
Dinner
A bowl of vegetable soup, home made
******* wait 8-10min*******
A 2 egg omelette loaded with onions, mushrooms or spinach.
(If not filling add one sliced potatoes to either the soup or the omelette)
Sorbet with fruit and crumbled biscuit.
Tuesday
Breakfast
I boiled or poached egg
A bowl of high fibre/low sugar cereal with low fat milk.
A glass of fruit juice
A cup of tea or coffee if you wish
Mid morning Snack
A piece of fruit
Lunch
Garden salad with spinach, red peppers, tomatoes. Vinegar and sprayed olive oil dressing, black pepper.
*** wait 8-10 min if possible***
A grilled piece of turkey breast with grilled mushrooms,
A serving of steamed vegetables
1 or 2 boiled new potatoes.
Fruit and yoghurt dessert.
Mid afternoon Snack
A small bowl of cereal
Dinner
A bowl of chicken and sweet corn soup, homemade.
*********** wait 8-10 min*********
Wild rice, garlic and mushroom stir fry.
Topped with a few shavings of parmesan.
Frozen yoghurt dessert.
Wednesday
Breakfast
A bowl of porridge made with low fat milk and 1 teaspoon of sugar or honey.
A glass of fruit juice.
A cup of tea or coffee
Mid morning Snack
A small bowl of pineapple cubes
Lunch
A cup of tomato soup with a handful of boiled brown rice
*** wait 8-10min if possible***
1 or 2 slices of granary bread filled with tuna chunks in brine, cucumber, onions and sweet corn.
Fruit salad
Mid afternoon Snack
A low fat yoghurt with a table spoon serving of Granola
Dinner
A cup of clear beef bouillon.
********** wait 8-10 min***********
An oven warmed romaine salad with cucumber, spring onions and steamed broccoli.
A lean portion of sliced turkey breast.
With low fat milk diluted low fat Caesar dressing (50/ 50)
Thursday
Breakfast
A toasted bagel topped with honey
A small bowl of fresh fruit.
A cup of tea or coffee
Mid morning Snack
A small bowl of cereal, low fat milk
Lunch
A cup of leek and potato soup
*** wait 8-10 min if possible***
Pasta salad with tomatoes, spring onions, sweet corn and carrots,
Topped with one serving of diced lean ham.
Very light dressing if needed.
Strawberry yoghurt
Mid Afternoon Snack
A piece of fruit
Dinner
A cup of clear beef bouillon.
********** wait 8-10 min***********
An oven warmed romaine salad with cucumber, spring onions and steamed broccoli.
A lean portion of sliced turkey breast.
With low fat milk diluted low fat Caesar dressing (50/ 50)
Friday
Breakfast
2 Weetabix with low fat milk (or similar high fibre cereal) topped with 1 banana and some raspberries
1 glass of fresh fruit juice
A cup of coffee or tea if you wish
Mid morning Snack
A thin slice of wholemeal toast, thinly spread jam.
Lunch
A cup of vegetable soup
*** wait for 8-10 min if possible***
Spinach and red onion salad with grilled Salmon steak (hot or cold)
Polenta croutons, (made from readymade polenta)
Very light and non creamy dressing
1 Smoothie
Mid afternoon Snack
A piece of fruit
Dinner
A bowl full of red and green grapes
*** wait for 8-10 min if possible***
A hearty homemade Minestrone Soup.
Saturday
Breakfast
Cooked breakfast: 2 boiled or poached eggs
A slice of grilled turkey bacon
A grilled tomato and two grilled rings of pineapple
1 sliced piece of toast
1 glass of fruit juice
Tea or coffee
Mid morning Snack
A piece of fruit
Lunch
Small salad with cucumber and a handful of grapes.
Light vinaigrette dressing
*** wait for 8-10 min if possible***
Chicken and Chinese vegetable stir fry with rice noodles
A glass of freshly made orange juice
Mid afternoon Snack
A bowl of red and green grapes
Dinner
1 Baked potato filled with a quark mixed with fresh dill
*** wait for 8-10 minutes if possible ***
A good sized bowl of fresh lentil and leek soup
Mango or Lemon Sorbet dessert
Sunday
Breakfast
2 slices of raisin and cinnamon toast topped with thinly spread butter.
1 low fat yoghurt with berries
1 glass of fruit juice
A cup of tea or coffee.
Mid morning Snack
A small bowl of granola with natural live yoghurt
Lunch
A bowl of homemade Minestrone soup
***wait for 8-10 min if possible ***
Roast turkey with steamed vegetables.
2 boiled potatoes
A serving of apple crumble with a table spoon serving of low fat ice cream.
Mid afternoon Snack
A piece of fruit
Dinner
1 small tortilla wrap filled with warm griddled vegetables and hot salsa dressing
*** wait for 8-10 min***
Fruit salad with a serving of rhubarb and apple pie
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