Weekly Meal Plan opinions needed

Hi everyone,

I have finally finished my weekly meal plan and wanted to post it here to see what people think ie if it's ok or if i should change anything and portion sizes are right etc!?! I'm not very adventurous with food and very plain as it shows lol. The weight loss plan i have been given by my doctor says i should have 7 or more portions of fruit and veg, 7 portions of starchy food, 2 portions of milk and dairy, 2 portions of protein (i was struggling to cut it down so i've decided to have 3 daily portions instead), 3 portions of oil and spreading fats and 100kcal of high fat and sugar foods. I'm about 2 short of my daily starchy foods every day but other than that i've met them all so fingers crossed i can stick to it.

Meal Planner

MONDAY

Lemon Water

Wholemeal Toast - x2

Low Fat Spread - x2 Teaspoons

Boiled Eggs - x2

Pure Orange - x200ml

Water

Banana - x1

Chicken Strips - x90g

Brown Rice - x4 Tablespoons

Vegetable Steam Bags - x1

Olive Oil - x1 Teaspoon

Italian Seasoning - 1 Teaspoon

Water

Semi Skimmed Milk - x400ml

Apple - x1

Cod Fillet - x1

Baby Potatoes - x80g

Green Beans - x160g

Parsley Sauce - x2 Teaspoons

TUESDAY

Lemon Water

Porridge - x6 Spoonfuls

Semi Skimmed Milk - x200ml

Pure Orange - x200ml

Water

Apple - x1

Wholemeal Bread - x2,

Low Fat Spread - x2 Teaspoons

Ham - x90g

Lettuce - x80g

Cucumber - x5cm

Low Calorie Mayo - x2 Teaspoons

Low Fat Yoghurt - x150g

Water

Banana - x1

Loin Steaks - x2

Baby Potatoes - x80g

Green Beans - x160g

WEDNESDAY

Lemon Water

Wholemeal Toast - x2

Low Fat Spread - x2 Teaspoons

Poached Eggs - x2

Pure Orange - x200ml

Water

Banana - x1

Brown Fusilli Pasta - x80g

Tuna in Spring Water - x½ Tin

Low Fat Mayo - x2 Teaspoons

Lettuce - x80g

Cucumber - x5cm

Water

Semi Skimmed Milk - x400ml

Apple - x1

Chicken Fillet - x1

Baby Potatoes - x80g

Green Beans - x160g

THURSDAY

Lemon Water

Porridge - x6 Spoonfuls

Semi Skimmed Milk - x200ml

Mixed Berries - x80g

Pure Orange - x200ml

Water

Apple - x1

Wholemeal Bread - x2,

Low Fat Spread - x2 Teaspoons

Turkey - x90g

Lettuce - x80g

Cucumber - x5cm

Cherry Tomatoes - x80g

Low Fat Yoghurt - x150g

Water

Banana - x1

Gammon - x2

Hash Brown Bites - x10

Savoury Rice - x4 Tablespoons

Onion & Chive Sauce - x½ Pack

FRIDAY

Lemon Water

Wholemeal Toast - x2

Low Fat Spread - x2 Teaspoons

Baked Beans - x200g

Pure Orange - x200ml

Water

Banana - x1

Wholemeal Bread - x2,

Low Fat Spread - x2 Teaspoons

Chicken Fillet - x1

Lettuce - x80g

Cucumber - x5cm

Low Fat Mayo - x2 Teaspoons

Water

Semi - Skimmed Milk - x400ml

Apple - x1

Cod in Butter Sauce - x1

Potatoes - x80g

Green Beans - x160g

SATURDAY

Lemon Water

All Bran - x6 Spoonfuls

Semi Skimmed Milk - x200ml

Pure Orange - x200ml

Water

Apple - x1

Tortilla Wrap - x1

Chicken Strips - x90g

Lettuce - x80g

Low Fat Mayo - x2 Teaspoons

Water

Banana - x1

Lean Mince - x90g

Onions - x1

Peppers - x1

Chopped Tomatoes - x1

Garlic - x1 Teaspoon

Olive Oil - x1 Teaspoon

Italian Seasoning - x1 Teaspoon

Wholemeal Spaghetti - x100g

Mature Cheese - 30g

SUNDAY

Lemon Water

Wholemeal Toast - x2

Low Fat Spread - x2 Teaspoons

Boiled Eggs - x2

Pure Orange - x200ml

Water

Banana - x1

Grapes - x14

Chicken Fillet - x1

Baby Potatoes - x80g

Lettuce - x80g

Cucumber - x5cm

Cherry Tomatoes - x80g

Water

Semi Skimmed Milk - 400ml

Apple - x1

Gammon - x2

Hash Brown Bites - x10

Savoury Rice - x4 Tablespoons

Onion & Chive Sauce - x½ Pack

12 Replies

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  • Sounds good. Have you totalled the calories for each meal/day?

  • No, that would help wouldn't it lol

    I'll do it now, thank you :)

  • I think it is an excellent idea to have a meal plan for the week. I make a plan too, it helps with shopping as well as enabling me to keep a count of my calories and in my case I have to keep a check on my potassium and phosphate intake as well.

    Your breakfasts sound lovely. I know you said that you like plain meals but you might find that you need a few different vegetables to make things bit more interesting.

    I must say that when I started this healthy eating kick many, many months ago, despite the fact that I love cooking I had got in a bit of a rut with my meals and the dieting and watching what I eat has helped me to get back into my more adventurous cooking streak. Good luck

  • Thank you... i know it will become boring pretty quickly but hopefully i'll find ways to change it about and keep me using it.

  • Wow you are an awesome planner.

    I have never tried gammon but will do so now. I had also completely forgotten about baked beans -now I want some.

    Two comments:

    Low fat soft cheese might taste better than low fat spread.

    Buy some fresh herbs and sprinkle on everything.

    Hope it goes well

  • I've been making homemade baked beans, Gonti - they are delicious and quick to make (and I've never really been a fan of baked beans in the past) :-)

  • That's definitely my next kitchen project ..

  • Thank you!

    it's taken months to do it as trying to get all the portion sizes right was stressful lol.

    I love Gammon especially the steaks as there thicker than the Gammon rounds. I always have it with Hash Brown Bites, Golden Veg Rice and Onion & Chive sauce which sounds crazy all together but it just blends together perfectly....I could eat it 7 days a week if i could :)

    I never thought of fresh herbs and low fat soft cheese....i'll give them a try thank you :)

  • It all looks great to me. The key is whether this helps you lose weight in the way you want to. You may need to adjust as you go along just see how it goes :)

  • Thank you :)

  • I am a big fan of lemon water first thing in the morning. I did it years ago after getting the habit from a health farm I went to and then stopped about 8 or 9 years ago.

    Ran into problems with gall stones a couple years back and after recommitting to lemon water every morning thay have over time disappeared:)

    I think the plans great, I love having a menu for the week - especially because I can then go online, order my groceries for the week and its all done.

    My only comment would be the orange juice every morning which is mainly concentrated sugar - albeit with some vitamin C.

    A better use of those calories might be to have a yoghurt with some berries or fruit chopped into it after your dinner each night.

    About the same calories and gives you a little treat to peck at after dinner.

    Well done.

  • Anyone know how many calories in all this love to give it a try .

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