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A journal of running, healthy food, mountains, bikes and technology by Julia Revitt

Menu Plans

14 day Healthy Eating Plan

I devised this 14 day healthy eating plan when a client asked for a simple menu – not one that required hours in the kitchen and fancy ingredients. So the meals in this plan are deliberately simple but still incredibly nutritious.

The plan is designed for a woman wishing to lose weight therefore it’s total calories per day are generally around 1500. It can be adapted for a man by adding another 500 calories a day – doubling up on one of the snacks is usually the easiest way to do this. It is important to eat the mid morning and afternoon snacks to keep the metabolism active which means that you burn plenty of calories – cutting these out will mean you are will not be getting enough calories per day and your body will go into hibernation and put on the calories as fat. Of course, you need to keep active too in order to burn plenty of calories – check out my weekly plans for ideas.

Day Breakfast Mid Morning Lunch Mid Afternoon Dinner Total Calories
1 60g muesli + 150ml skimmed milk + apple (363 calories) 2 oatcakes + peanut butter + 250 ml skimmed milk + kiwi fruit (408 calories) 300g Leek & Potato Soup + 1 wholegrain roll + 10 hazelnuts (250 calories) Punnet of strawberries (114 calories) Turkey salad sandwich (2 sliced wholegrain bread, low fat spread, turkey & salad leaves) (263 calories) 1398
2 2 boiled eggs + 2 slices wholegrain toast with low fat spread + 250ml fresh orange juice (375 calories) Carrot sticks (1 medium sized carrot) + 100g hummus + 150ml pomegranate juice (293 calories) Sweetcorn salad (100g sweetcorn, lettuce, 2 peppers, 2 tomatoes, small stick celery + 70g turkey) (200 calories) Apple + big handful almonds (175 calories) Medium baked potato + tuna + side salad (361 calories) 1404
3 Grapefruit + medium sized low fat yogurt + 150 ml apple juice (254 calories) Tuna salad sandwich (2 slices wholegrain bread, low fat spread, can of tuna + green salad) + 150 ml fresh orange juice (401 calories) Chicken salad (sandwich chicken, green salad, 20g sunflower seeds sprinkled on top) + apple (327 calories) Pear + handful pumpkin seeds + handful (209 calories) 2 wholegrain toast + small tin baked beans (243 calories) 1434
4 Fruit smoothie (blend pear, apple, orange, 3 raspberries) (310 calories) 2 oatcakes + 2 tbsp humus + 150 ml fresh orange juice (226 calories) 30g wholegrain pasta + creme fraiche + spinach (119 calories) 40g raisins + handful brazil nuts (306 calories) Salmon + 100g new potatoes + veg (pepper, tomato, small stick celery) (520 calories) 1481
5 2 slices wholegrain toast + low fat spread + marmite + 150ml skimmed milk (227 calories) Veggie smoothie (1 carrot + 56g spinach + apple + 5 leaves cabbage) (156 calories) 300g tomato soup + wholegrain roll + 150ml fresh orange juice (262 calories) Fruit salad (peach, orange, 4 strawberries, apple) (232 calories) Spiced chicken breast + sweet potato chips (see recipe) + green salad (445 calories) 1332
6 Yogurt + handful pumpkin seeds + orange (372 calories) Small banana + 150ml skimmed milk (154 calories) Chicken salad (sandwich chicken, green salad, 20g sunflower seeds sprinkled on top) + apple (327 calories) 40g raisins + handful brazil nuts (306 calories) Kippers + roast veggies (sweet potato, parsnips ) + handful peas (283 calories) 1442
7 28g porridge + skimmed milk + tbsp honey + 3 walnuts (273 calories) Orange + kiwi fruit salad + 3 crushed brazil nuts (205 calories) Medium baked potato + low fat cream cheese + 150ml fresh orange (327 calories) Apple + 20g sunflower seeds + small low fat yogurt (283 calories) 2 egg scrambled egg (made with low fat olive oil spread) + 2 slices wholegrain toast (388 calories) 1476
8 Oat pancakes (see recipe (410 calories) Carrot sticks (1 medium sized carrot) + 100g hummus + 150ml pomegranate juice (293 calories) 300g chicken soup + wholegrain roll (188 calories) 2 rice cakes + 2 tbsp peanut butter + 150ml fresh orange juice (328 calories) Roast veggies (small potato + veggies of your choice) (300 calories) 1519
9 60g Muesli + 150ml skimmed milk + apple (363 calories) Apple + big handful almonds (175 calories) 300g Italian bean & pasta soup (see recipe) + wholegrain roll (250 calories) Fruit smoothie (blend pear, apple, orange, 3 raspberries) (310 calories) 2 egg salad (2 hard boiled eggs + green salad) + 150ml apple juice (293 calories) 1391
10 28g porridge + skimmed milk + tbsp honey + 3 walnuts (273 calories) 2 oatcakes + low fat cream cheese + 150 ml fresh orange juice (215 calories) Sunflower green salad + handful hazelnuts + 150ml apple juice (479 calories) Small low fat yogurt + handful blueberries & handful hazelnuts (175 calories) Tinned salmon + 2 slices wholegrain toast + 150ml pomegranate juice + small banana (438 calories) 1470
11 2 slices wholegrain toast + low fat spread + marmite + 150ml skimmed milk (227 calories) 40g raisins + handful brazil nuts (306 calories) Tuna salad (281 calories) Fruit smoothie (blend pear, apple, orange, 3 raspberries) (310 calories) 65g wholewheat pasta + 50g pasta sauce (282 calories) 1406
12 Yogurt + handful pumpkin seeds + orange (372 calories) Fruit salad (peach, orange, 4 strawberries, apple) (232 calories) 300g leek & chive soup (see recipe) + wholegrain roll (252 calories) Pear + handful pumpkin seed(209 calories) Chicken fajitas (see recipe) (271 calories) 1336
13 2 boiled eggs + 2 slices wholegrain toast with low fat spread + 150ml fresh orange juice (375 calories) Orange + kiwi fruit salad + 3 crushed brazil nuts (205 calories) Salmon green salad (400 calories) Veggie smoothie (150 calories) Small baked potato + baked beans (223 calories) 1353
14 28g porridge + skimmed milk + tbsp honey + 3 walnuts (273 calories) Apple + big handful almonds (175 calories) 300g curried lentil & vegetable soup (see recipe) + wholegrain roll (233 calories) Fruit smoothie (blend pear, apple, orange, 3 raspberries) (310 calories) Chicken salad (sandwich chicken, green salad, 20g sunflower seeds sprinkled on top) + apple (327 calories) 1318