Day 1
Breakfast - Fruit and Cereal
• 2 Healthy Eating wheat biscuits (packet of 24 biscuits)
• Serve with 200 ml of semi-skimmed milk and top with 1 chopped banana
Lunch - Tomato and Lentil Soup, followed by Linseed Crackers
Ingredients
1 small onion, chopped
1 tsp of olive oil
1 clove of garlic, crushed
1 small carrot, diced
60g red lentils
¼ tsp Italian mixed herbs, dried
1 tin of Tesco Italian chopped tomatoes (227g)
250ml of vegetable stock
Method
1. Heat the olive oil in a non-stick pan; add onion and garlic. Cook until the onion is golden.
2. Cover and cook gently over a heat for 10 minutes, stirring occasionally.
3. Add the lentils, herbs, tomatoes and stock.
4. Add the carrots and bring the mixture to the boil. Simmer for about 20 minutes or until lentils are tender. Blend the soup before serving.
Nutrition Information per serving
Calories: 362
Sugar: 15g
Fat: 9g
Sat Fat: 0.5g
Salt: 1.4g
Follow with 4 Healthy Eating oat, honey and linseed crackers (200g packet) and a little low fat spread.
Snack
• 125 g of Light Choices natural yogurt (500g pot)
• 200ml glass of Light choices no added sugar orange juice drink (1 L carton)
Dinner - Light Choices sweet chilli chicken
• Light Choices sweet chilli chicken with noodles (Frozen, 400g)
• Serve with 80g steamed/boiled broccoli
• Follow with 150g of rhubarb, stewed with 1 tsp of artificial sweetener.
Click here to buy the ingredients online >
Day 2
Breakfast - Beans on Toast
• Spread 2 slices of wholemeal toast with 2 tsp of low fat spread
• Top with a tin of Light Choices baked beans (220g)
• 2 dried dates and 2 fresh apricots
Lunch - Ham and Salad Pitta
• 1 Healthy Eating seeded pitta bread (packet of 6)
• Half the pitta bread and fill with 2 tbsp of Light Choices low fat natural cottage cheese (600g), 2 slices of ham (Light Choices Thick Cut crumbed ham 80g), 1 sliced tomato and lettuce leaves
• Follow with 125g of Light Choices natural yogurt (500g pot) mixed with 1 tbsp of pistachio nuts and 80g grapes
Snack
• 30g packet of plain/lightly salted or lightly sugared popcorn and an apple
Dinner - Crunchy Salmon Steak with Roasted Tomatoes
Ingredients
150g salmon fillet
1 tsp of soy sauce
1 tsp of clear honey
1 tbsp of sesame seeds
8 cherry tomatoes
3 Boiled Baby Potatoes
1 tbsp of Light Choices balsamic dressing (250ml bottle)
1 tsp of olive oil
Method
1. Preheat over to 180 degrees C.
2. Mix together the soy sauce and honey and coat the fish. Scatter the sesame seeds onto a plate and roll the fish in them.
3. Place tomatoes into a glass dish, drizzle with vinegar and roast for about 10 minutes.
4. Meanwhile heat 1 tsp of olive oil in a non-stick griddle pan and cook fish until cooked through.
5. Serve with 3 boiled baby potatoes.
Nutrition Information per serving
Calories: 452
Sugar: 11g
Fat: 24.5g
Sat Fat: 3.5g
Salt: 1.1g
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Day 3
Breakfast - Scrambled Egg on Toast
• Lightly whisk an egg with 2 tbsp of semi-skimmed milk and a pinch of black pepper. Microwave for around 2 minutes.
• Serve with 2 slices of wholemeal toast and a little low fat spread
• 200ml glass of Light choices no added sugar orange juice drink (1 L carton) and a pear
Lunch - Baked Potato with Cheese
• 1 Light Choices baked potatoes with cheese (Chilled, 450g, 2 per packet)
• Follow with 125g of Light Choices natural yogurt (500g pot), and mix with 1 tbsp of almonds and 80g of grapes
Snack
• 2 oatcakes spread with 2 tsps of reduced fat peanut butter
Dinner - Cottage Pie with Oven Chips
• Light Choices cottage pie (Chilled, 450 g)
• Serve with 100g of Light Choices oven chips (Frozen, 1.5 KG)
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Day 4
Breakfast - Cereal with Fruit and Crème Fraiche
• 2 Healthy Eating wheat biscuits (packet of 24 biscuits)
• Serve with 200ml semi-skimmed milk and sprinkle with 1 tbsp of sunflower seeds
• Follow with 1 large slice of honeydew melon and 2 tbsp of Healthy Eating crème fraiche (chilled, 300ml tub)
Lunch - Tuscan Bean Soup
• Light Choices Tuscan Bean soup (400g tin)
• Serve with 1 Light Choices mini naan bread (6 per packet)
• Mixed salad leaves
Snack
• 4 Healthy Eating oat, honey and linseed crackers (200g packet) with 2 tbsp Tesco Lighter Greek Salad Cheese, (200g packet)
• An apple
Dinner - Roast Vegetable Pasta
Ingredients:
1 medium sweet potato, cut into chunks
90g butternut or other squash, sliced
2 tsp of olive oil
1/2 pepper, chopped
1 tomato, sliced
1/2 red onion, diced
25g of pasta, uncooked weight
1 tsp of Light Choices balsamic dressing (250ml bottle)
1 tbsp of fresh parsley, chopped
Method
• Preheat the oven to 190 degrees C
• Add the sweet potato and butternut squash. Place on a baking tray, drizzle with half the oil and place high in the oven for 15 minutes.
• At the end of the 15 minutes, add the pepper tomato and onion to the tray. Drizzle with the remaining oil and return to the oven for 15-20 minutes, until all the vegetables are tender.
• Place the roast vegetables in a bowl and cut into bite-sized pieces. Stir in the pasta, vinegar and parsley before serving.
Nutrition Information per serving
Calories: 449
Sugar: 23.5g
Fat: 12.5g
Sat Fat: 1.5g
Salt: 0.4g
Click here to buy the ingredients online >
Day 5
Breakfast - Wheat Biscuits with Yogurt
• 3 Healthy Eating wheat biscuits (pack of 24)
• Serve with 200ml of semi-skimmed milk
• 125g of Light Choices natural yogurt (500g pot)
• 200ml glass of Light choices no added sugar orange juice drink (1 L carton)
Lunch - Bagel with Cheese, Red Pepper and Nuts
• 1 plain bagel spread with 2 tbsp of Light Choices low fat natural cottage cheese (600g)
• Top with ½ red pepper and 4 unsalted cashew nuts
• Follow with an apple
Snack
• 125g of Light Choices natural yogurt (500g pot)
• Mix with 1 tbsp of raisins and 2 fresh apricots, chopped
Dinner - Chicken Tikka Masala
• Light Choices chicken tikka masala with rice (chilled, 450g)
• Serve with 80g of mixed vegetables of choice
Click here to buy the ingredients online >
Day 6
Breakfast - Porridge with Seeds and Fruit
• 50g of porridge oats prepared with 200ml of semi-skimmed milk
• Top with 1 tbsp of sesame seeds and a chopped banana
Lunch - Chicken salad sandwich and snack-a-jacks and yogurt
• Tesco Light Choices chicken salad sandwich (Chilled)
• 1 packet of snack-a-jacks, any flavour
• Follow with a Light Choices 0% fat strawberry yogurt (4 x 125g)
Snack - Cheese on Crackers
• 1 oatcake topped with 1 tbsp of Light Choices cottage cheese (Chilled, 600g)
• 80g of grapes
Dinner - Shrimp Stir Fry and Fruit with crème fraiche
Ingredients
1 tsp olive oil
125g of shrimp, tinned
½ onion, sliced
½ pepper, sliced
80g pineapple chunks
1 clove of garlic, crushed
Handful green beans
3 tbsp of Light Choices sweet & sour cooking sauce
Method
1. Heat the olive oil in a non-stick pan and brown the shrimp.
2. Set aside and add the onion, pepper, pineapple, garlic and green beans to the pan.
3. Cook over a high heat for a few minutes, then return the shrimp to the pan, along with the sweet & sour cooking sauce.
4. Cook for 5-10 minutes, until the shrimp and vegetables are cooked to your liking.
5. Serve with 40g of brown rice, uncooked weight.
Nutrition Information per serving
Calories: 388
Sugar: 25g
Fat: 3g
Sat Fat:1g
Salt: 2.5g
Follow with 80g of strawberries and 1 tbsp of reduced fat crème fraiche
Click here to buy the ingredients online >
Day 7
Breakfast - Boiled eggs on toast and fruit
• 1 boiled egg served with 2 slices of wholemeal toast, spread with 2 tsp of low fat spread
• 1 orange and 1 banana
Lunch - Greek Salad Pitta
• 1 Healthy Eating seeded pitta bread (packet of 6)
• Fill with 30g Tesco Lighter Greek Salad Cheese, (200g packet), ¼ of red pepper, ½ sliced red onion, 4 cherry tomatoes, 4 black olives and mixed salad. Drizzle 1 tbsp of Light Choices French dressing (250ml bottle)
• Follow with 1 Light Choices lemon drizzle cake slice (6 pack)
• 100g of Light Choices natural yogurt (500g pot)
Snack
• 1 small tin of fruit cocktail in syrup (227g)
• Top with 2 tbsp of Healthy Eating crème fraiche 300ml
Dinner - Spicy Beef Pasta
• Tesco Light Choices spicy beef pasta (Chilled, 350g)
Click here to buy the ingredients online >
Tip: The diet plan is based on 1500 calories, however if you are not very active it is fine to cut down on portions or leave out some foods. Below are some suggested foods to remove from your meals if you want to lower the count.
• Snack-a-jacks (26g) 105 calories
• Light Choices lemon drizzle cake slice (70 calories)
• 1 tbsp sesame seeds (90 calories)
• 1 Healthy Eating Biscuit (65 calories)
Tip: If you wish to maintain your current weight, try bulking up your calorie allowance with planned snacks throughout the day. Below is a list you can choose from.
• 6 dried apricots (90 calories)
• 2 laughing cow extra light triangles with 2 oatcakes (110 calories)
• 1 low fat yogurt (100 calories)
• Toast with reduced fat spread and jam (120 calories)
• 1 banana (100 calories)
Click here to read more about the Tesco Light Choices range >
Diet plan produced by Tesco Diets. Click here for more information >