This festive season, keep yourself loaded up with healthy, nutritional foods containing protein, healthy fats and slow -releasing carbohydrates. These foods will keep you fuller for longer – reducing the temptation to over- indulge in rich, calorific, festive ‘party food’.
Emma Brown, nutritional expert, at calorie counter App Nutracheck, has compiled this seven day, healthy eating plan containing a delicious selection of meals and recipes. Furthermore, there is no need to restrict yourself – this plan actively encourages every day treats such as a glass of prosecco or a low -calorie hot chocolate – yum!
Breakfast – (approx. 300 calories):
Fruit and Nut Porridge – 307 kcals
40g porridge oats and 150ml semi skimmed milk, topped with a tbsp blueberries, 6 raspberries, 4 chopped almonds and 2 chopped walnuts.
Avocado Smash and Poached Egg on Toast – 296 kcals
1 medium slice of wholemeal toast, topped with half a medium avocado mashed up with half a diced small red onion and a medium poached egg. Serve with a slice of lime.
Wholegrain Cereal and Fruit – 261 kcals
50g bran flakes, with 150ml semi skimmed milk, topped with a tbsp blueberries and 6 raspberries.
Crunchy Yogurt and Berry Pots – 287 kcals
Put 150g chopped mixed berries in the bottom of a large jar, top with 150g low fat natural yogurt, then 20g plain granola, 6 chopped almonds and a drizzle of honey (1 tsp)
Peanut Butter and Banana on Toast – 332 kcals
2 medium slices of wholemeal toast, topped with 25g (12.5g a slice) of reduced fat smooth peanut butter and half a medium banana sliced.
Banana Pancakes and Blueberries – 297 kcals
Heat 1 tsp of olive oil in a pan. Mash up a large banana (180g), add 2 medium eggs and mix well. Add spoonfuls of the mixture to the pan to make small pancake shapes. Cook for 2-3 minutes on a low heat, then turn over and cook the other side. Serve topped with 80g blueberries.
Mexican Eggs – 253 kcals
Heat 1 tsp olive oil in a frying pan over a medium heat.
Fry half a medium diced onion and a finely chopped small chilli, until starting to soften.
Add half a chopped red pepper and one chopped celery stalk to the pan, and cook for 2-3 minutes until starting to soften.
Add a tin of chopped tomatoes, season and mix well.
Make a well in the centre of the tomato mix and crack and egg into it.
Cover the pan and heat through gently until the egg is cooked to your liking.
Sprinkle with chopped parsley and serve.
Lunch – (approx. 400 calories):
Fresh Soup and a Bread Roll – 367 kcals
Half a 600g tub of fresh soup (approx. 200 kcals for half a tub) with a medium wholemeal roll, spread with 7g low fat spread.
Ham and Cheese Loaded Potato Skins – 366 kcals
Get 1 medium potato baked (210g raw weight), cut in half and top each half with 1 slice of lean ham (chopped into chunks) and 20g lighter mature cheddar. Grill for 5-10 mins until the cheese has melted. Garnish with chopped parsley and serve with a mixed side salad.
Mediterranean Pasta Salad – 405 kcals
Cook 60g dried pasta twists and mix with 6 halved cherry tomatoes, 30g reduced fat feta cheese, 6 halved black olives, 50g chopped cucumber, half a small red onion finely sliced and 2 tsp olive oil.
Spicy tuna lettuce wraps – 370 kcals
Mix 150g tuna with 50g fresh salsa, 50g chopped red onion, 50g chopped cucumber and 4 chopped cherry tomatoes. Spoon the mixture in equal parts onto two large lettuce leaves and top with half a medium avocado (70g) sliced. Wrap and enjoy!
Tomato and mushroom tortilla pizza – 368 kcals
1 wholemeal tortilla wrap, 3 tbsp tomato puree, ½ green pepper finely sliced, 5 mushrooms thinly sliced, 40g grated reduced fat cheddar cheese, 1 medium tomato, handful of rocket.
Place the tortilla wrap on foil and spread with the tomato puree.
Cover with the finely sliced pepper and mushrooms, season with salt and pepper and grill for 3 minutes.
Sprinkle with grated cheese and grill until melted.
Serve with rocket leaves and chopped tomato salad.
Asparagus Egg & Crouton Salad – 396 kcals
100g mixed salad leaves, 8 cherry tomatoes, 8 asparagus spears steamed, 2 eggs soft boiled, 50g homemade croutons – cut a medium crusty bread roll into chunks, drizzle with a tsp of olive oil and grill for 10 mins until crispy.
Greek meze – 406 kcals
1 wholemeal pita, toasted and cut into strips, 50g low fat houmous, 200g vegetable crudités, 30g olives and 30g low fat feta cheese on cocktail sticks
Dinner – (approx. 500 calories):
Grilled Salmon with Rice and Vegetables – 490 kcals
120g salmon fillet grilled, with 125g microwaveable wholegrain rice and a pouch of microwaveable mixed vegetables.
Mexican Bean Burger & Salad – 502 kcals
1 readymade bean burger (approx. 240 calories & 11g fat), in a medium wholemeal bun, topped with 30g mashed avocado, 30g fresh tomato salsa, served with a large side salad of lettuce, cucumber and tomato.
Prawn noodle stir fry – 515 kcals
Heat 2 tsp of sesame oil in a wok and stir-fry 200g of stir-fry veg, 1/2 pouch of sweet chilli stir fry sauce, 150g egg noodles and 100g of cooked and peeled prawns. Heat through and serve with a slice of lime.
Cajun spiced turkey breast with sweet potato wedges, salad and chive dip – 519 kcals
A 150g turkey breast, seasoned with cajun spices and oven cooked, with sweet potato wedges baked in 2 tsp olive oil, served with a large side salad of lettuce, cucumber and tomato and 1 tbsp of low fat sour cream and chive dip.
Fish, Chips and Peas with a Rocket Salad – 518 kcals
1 oven cooked breaded fish fillet, with 200g reduced fat oven chips, 80g boiled peas and a handful of rocket.
Beef bolognese with courgetti (serves 2) – 504 kcals
2 tsp olive oil
1 medium onion, diced
2 sticks of celery, chopped
1 medium carrot, chopped
6 cherry tomatoes, halved
1 garlic clove, crushed
400g lean steak mince (5% fat)
1 tin chopped tomatoes
1 beef stock cube
3 sprigs fresh basil
1 tsp oregano
2 large courgettes
30g parmesan cheese
Heat the oil in a frying pan and add the onion, garlic, celery and carrot. Cook until softened.
Add the mince and cook until browned.
Add the chopped tomatoes, fresh tomatoes, stock, basil and oregano and bring to the boil.
Reduce the heat and simmer for 30-40mins.
When the bolognese is almost done, cut the courgette into ribbons or strips using a peeler or spiraliser. Heat through in a pan of boiling water for 3-5 minutes.
Serve the courgetti topped with the bolognese sauce, parmesan shavings and basil.
Veggie sausage and mash with peas and onion gravy – 479 kcals
2 grilled quorn sausages, with 250g potatoes boiled and mashed with 10g low fat spread, 100g steamed peas. Serve with 100ml of reduced salt gravy mixed with 60g dry fried onions.
Snacks – 100 – 150 kcals:
2 rice cakes with 40g low fat cream cheese and cucumber slices – 138 kcals
1 pack of lighter crisps – 115 kcals
Fruit sticks and crème fraiche dip – 160g melon and pineapple sticks, 50g half fat crème fraiche – 142 kcals
200g of vegetable crudités with 30g reduced fat houmous – 145 kcals
20g mixed nuts – 132 kcals
Fun sized chocolate bar – approx. 100 kcals
1 slice of wholemeal toast with 10g low fat peanut butter – 148 kcals
Every day treat:
125ml glass of Prosecco – 93 kcals (max 5 times a week)
Non-alcoholic option: Low cal hot chocolate – 40 kcals
Aim to have 6-8 glasses of fluid each day. Water, no added sugar fruit squash, tea and coffee all count. Included in your calorie allowance is enough for 4-5 cups of tea/coffee with skimmed/semi-skimmed milk.
Please remember to drink responsibly.