Powys Teaching Health Board



Department of Nutrition and Dietetics

14 day Menu Plan to help Weight Loss

Getting on the right track

• Don’t miss meal – have 3 meals a day to reduce hunger

• Aim to lose 1-2lbs (½- 1kg) per week

• Only weigh yourself once a week at the same time of the day

• Eat more slowly and chew food thoroughly

• Drink water/low calorie squash before and with meals to help fill yourself up

• For in-between snacks or if you are really tempted to nibble, keep suitable foods prepared in the fridge e.g. carrots, celery, cucumber, melon, tomato wedges

• Try not to eat when preparing foods

• Don’t eat leftovers

• Try not to buy tempting foods such as cakes, biscuits, chocolate

• Don’t shop when you’re hungry

• Don’t worry if you have a bad day, put it behind you and continue with your efforts

Activity

Taking regular activity can help improve your general health and help with weight loss by burning up extra calories/energy. Activity does not mean running a marathon or attending high impact aerobic class, simply by increasing your every day activities e.g. walk instead of taking the bus, take the stairs instead of using the lift. If you have any medical condition, please consult your Doctor before commencing any new activity.

Eating Out

Trying to loose weight does not mean you have to give up on a social life. Enjoying a meal out can be a real morale booster. You simply have to make sensible choices

| |Choose |Avoid |

| | | |

|Starters |Melon |Pâte |

| |Grapefruit |Cream Soup/sauces |

| |Clear or vegetable soup |Anything fried |

|Main |Len red meat |Fried foods |

|Course | | |

| |White meat |Cheese dishes |

| |Fish (not fried) |Quiches |

| |Boiled or jacket potato |Pasties |

| |Rice |Chips |

| |Pasta |Roast potatoes |

| |Bread |Sauté potatoes |

| |Noodles |Pasta in a cream sauce |

| |Vegetables / Salad | |

|Desserts |Fresh fruit |Gateaux |

| |Fruit salad |Pies |

| |Baked apples |Tarts |

| |sorbet |Cheesecake |

| | |Cream |

| | |Cheese & biscuits |

Putting it all together

A two week menu cycle is provided – given as Days 1-7

Instructions

1. You do not have to follow the days consecutively, and if more convenient you can repeat a day.

2. Only 7 breakfasts are included, but if you prefer you can have the same breakfast every day if you wish

3. Keep to your daily allowance for milk and low fat spread – you may find it easier to weigh it out at the beginning of the day. Try sandwiches without any spread

4. Drink plenty f water or low calorie squash

5. It will probably help you to look at the whole week before you shop. Make a list of what you will need for the whole week, so you have all the ingredients ready at hand even on your busiest days.

6. Any recipes required are at the back of the booklet. All quantities are for one, but if you are making the meal for the family, multiply the quantities but the number of people you are feeding and share equally when serving

7. If you don’t have time to make a meal, you can buy a ready made meal of around 300 – 350 calories. Serve with unlimited vegetables or salad. Have a piece of fruit for a pudding.

8. Fill yourself up with plenty of vegetables

9. Use medium sliced bread

Food to fill up on

Vegetables are high in fibre and low in calories and provide essential vitamins and minerals.

To help fill yourself up, eat as much of the vegetables listed below with your meals or in between. Eat them raw, steamed or lightly boiled to help preserve as many nutrients as possible. Some fruits are also very low in calories – again to help fill yourself up, eat as much of the fruits listed below.

Vegetables

Broccoli

Cauliflower

Courgettes

Frozen peas

Lettuce

Onions

Spinach

Tomatoes

Cabbage

Celery

Cress

French beans

Runner beans

Marrow

Peppers

Sprouts

Turnip

Aubergines

Carrots

Cucumber

Leeks

Mushrooms

Radish

Swede

Fruit

Blackcurrants

Gooseberries

Lime

Rhubarb

Redcurrants

Grapefruit

Melon

Strawberries

Blackberries

Lemons

Raspberries

Other foods/drinks which are free

• Tea/coffee – including milk from daily allowance

• Diet or low calorie squash

• Fat free dressing

• Oxo, Bovril or Marmite

• Vinegar, pepper, Herbs & spices

|Week 1 |Daily Allowance |Breakfast |Lunch |Dinner |

|Day 1 |1oz/28g low fat spread |Medium bowl of porridge made with water, add 1 tsp of |6oz/175g jacket potato with 4oz/110g cottage cheese |5oz/14g loin lamb chop (raw weight) – grilled (fat removed). |

| |350ml skimmed or 250ml semi-skimmed milk |raisins/sultanas. Sweeten with artificial sweetener if |(any flavour) & mixed salad |7oz/200g/4 small potatoes |

| | |desired. |Diet fruit yoghurt |½ tin of fruit in natural juice |

|Day 2 |1oz/28g low fat spread |½ medium grapefruit. Sweetener if desired. |Small tin/ ½ large tin baked beans |Chilli Mince – Recipe 1 |

| |350ml skimmed or 250ml semi-skimmed milk |2 slices toast with reduced sugar jam/marmalade if |3 slices of bread |3oz/85g boiled rice (raw weight) |

| | |desired. |1 apple |Mixed salad |

| | | | |Dried fruit yoghurt |

|Day 3 |1oz/28g low fat spread |1 Weetabix/shredded Wheat & 1 slice toast with reduced |Tuna/Salmon open sandwich, (2 slices of bread & |6oz/175g cod/haddock (raw)-steamed/grilled/baked |

| |350ml skimmed or 250ml semi-skimmed milk |sugar jam/marmalade if desired. |3oz/85g tuna/salmon in brine/water) |7oz/200g/4 small potatoes |

| | | |1 pear |Unlimited vegetables |

| | | |Diet fruit yoghurt |Fruit Salad – Recipe 2 |

|Day 4 |1oz/28g low fat spread |2 slices of toast with tinned or grilled tomatoes |2 slices bread, 1 hard boiled egg mashed with |Spaghetti Bolognese – Recipe 3 |

| |350ml skimmed or 250ml semi-skimmed milk | |10ml/2tsp reduced cal. Mayonnaise. |Mixed salad |

| | | |Unlimited salad. 1 banana |Stewed rhubarb with 2 tbsp low fat natural yoghurt |

|Day 5 |1oz/28g low fat spread |2 Weetabix/Shredded Wheat topped with 1 banana. |Small tin of soup – not creamed. |5oz/140g grilled chicken / turkey breast(raw weight) |

| |350ml skimmed or 250ml semi-skimmed milk | |2 slices bread |7oz/200g/4 small potatoes |

| | | |Diet fruit yoghurt |Unlimited vegetables |

| | | | |Sugar free jelly & banana |

|Day 6 |1oz/28g low fat spread |1oz/28g/4 tbsp Branflakes/Cornflakes & 1 slice toast |1 wholemeal pitta bread filled with 2oz/55g cooked |2 medium fishcakes-grilled or baked |

| |350ml skimmed or 250ml semi-skimmed milk |with reduced sugar jam/marmalade if desired. |meats |6oz/175g jacket potato |

| | | |1 orange |Unlimited vegetables |

| | | | |1 pear |

|Day 7 |1oz/28g low fat spread |2 Weetabix/Shredded Wheat |Ham & mushroom omelette made with 1 egg in non-stick |3oz/85g roast meat, 7oz/200g/4 small potatoes, unlimited |

| |350ml skimmed or 250ml semi-skimmed milk |1 apple |pan, 2 slice of bread |vegetables, gravy granules. |

| | | |Diet fruit yoghurt |Stewed apple without sugar & 2 tbsp natural yoghurt/fromage |

| | | |1 apple |frais |

|Week 2 |Daily Allowance |Breakfast |Lunch |Dinner |

|Day 1 |1oz/28g low fat spread |Medium bowl of porridge made with water, add 1 |2 slices bread, mustard, slice of lean ham |4oz/110g gammon (raw weight), grilled & topped with 1 pineapple |

| |350ml skimmed or 250ml semi-skimmed milk |tsp of raisins/sultanas. Sweeten with artificial|Mixed salad |ring. 7oz/200g/4 small potatoes. |

| | |sweetener if desired. |1 banana |Unlimited vegetables |

| | | | |Diet fruit yoghurt |

|Day 2 |1oz/28g low fat spread |½ medium grapefruit. Sweetener if desired. |6oz/175g jacket potato filled with 1oz /28g grated low fat |Shepherds Pie – Recipe 4 |

| |350ml skimmed or 250ml semi-skimmed milk |2 slices toast with reduced sugar jam/marmalade |cheese |Unlimited vegetables |

| | |if desired. |Mixed salad |½ tin low fat rice pudding |

| | | |1 apple | |

|Day 3 |1oz/28g low fat spread |1 Weetabix/shredded Wheat & 1 slice toast with |2 slices of bread with ½ small tin sardines in tomato sauce or|Chicken/Pork Stir fry – recipe 5 |

| |350ml skimmed or 250ml semi-skimmed milk |reduced sugar jam/marmalade if desired. |drained oil |30z/85g boiled rice (raw weight) |

| | | |Mixed salad |Unlimited vegetables |

| | | |Diet fruit yoghurt |1 apple |

|Day 4 |1oz/28g low fat spread |2 slices of toast with tinned or grilled |Danish open sandwich:2 slices of bread, 3oz/85g prawns or |3-4 grilled fish fingers |

| |350ml skimmed or 250ml semi-skimmed milk |tomatoes |4oz/110g cottage cheese. Dressing: 2tbsp low cal cocktail |60z/175g jacket potato |

| | | |sauce/salad cream. 1 orange |Unlimited vegetables |

| | | | |½ tin of mandarins in natural juice |

|Day 5 |1oz/28g low fat spread |2 Weetabix/Shredded Wheat topped with 1 banana. |Pasta salad-5oz/140g cooked pasta. 2oz/55g flaked tuna. |5oz/140g grilled pork chop(raw weight). 7oz/200g/4 small |

| |350ml skimmed or 250ml semi-skimmed milk | |Selection of chopped cucumber, celery,carrot,pepper & 3tbsp |potatoes |

| | | |low fat fromage frais. 1 pear |Unlimited vegetables |

| | | | |Gravy made from granules |

| | | | |1 banana |

|Day 6 |1oz/28g low fat spread |1oz/28g/4 tbsp Branflakes/Cornflakes & 1 slice |BLT sandwich-Fill a crusty roll with 2 rashers grilled lean |Chicken Casserole – Recipe 6 |

| |350ml skimmed or 250ml semi-skimmed milk |toast with reduced sugar jam/marmalade if |bacon, 1 slice tomato & unlimited lettuce. |7oz/220g/4 small potatoes |

| | |desired. |1 apple |Unlimited vegetables |

| | | | |Baked apple – recipe 7 |

|Day 7 |1oz/28g low fat spread |2 Weetabix/Shredded Wheat |½ French stick filled with 2 hard boiled eggs chopped with |3oz/85g/ 2slices roast meat |

| |350ml skimmed or 250ml semi-skimmed milk |1 apple |green pepper & 1tsp low calorie salad cream |7oz/200g/ 4 small potatoes |

| | | |1 diet yoghurt & apple |Unlimited Vegetables |

| | | | |Gravy made from granules |

| | | | |Orange Jelly – Recipe 8 |

RECIPES

All quantities used in recipes are for one person.

Recipe 1 – Chilli Mince

2oz/55g lean mince

1 onion chopped

4oz/110g red kidney beans

2oz/55g uncooked rice

300ml/1 pint beef stock

Chilli seasoning

1 large carrot grated

Dry fry the mince until it begins to brown. Add the onion and continue stirring fro a few minutes. Add the red kidney beans and carrot. Pour in the stock and bring to the boil. Add seasoning and stir well. Cover and cook for 30 minutes. Cook the rice in a separate pan.

Recipe 2 – Fresh Fruit Salad

1 apple

1 kiwi peeled & sliced

Melon

12 seedless grapes

100ml unsweetened fruit juice

Prepare all the fruit and place in a bowl. Add the fruit juice. Add enough water to cover the fruit. Chill for at least an hour.

Recipe 3 – Spaghetti Bolognese

2oz/15g Edam or low fat cheese grated

4oz/110g tomatoes

1 small onion

1oz/28g mushrooms chopped

Beef Stock Cube

20z/55g lean mince

Salt & pepper to taste

Mixed herbs & Bayleaf

25-30 strands of Spaghetti

Worcestershire Sauce

1 tbsp tomato purée

Brown the mince in a dry pan. Add onions and cook until brown. Add tomatoes, mushrooms, herbs, bayleaf, tomato purée, stock cube, salt & pepper. Stir well and simmer on a low heat for 20-30 minutes. Cook pasta. Drain and arrange on plate. Pour on sauce, sprinkle on cheese and place under a grill until melted.

Recipe 4 – Shepherds Pie

2oz/55g lean mince

1 clove garlic

4oz/11og chopped tomatoes

2oz/55g chopped mushrooms

1 teaspoon tomato purée

Pinch mixed herbs

6oz/175g boiled potato, mashed with approx 2 tbsp skimmed milk

Boil potatoes until cooked. Heat beef in saucepan. Crush garlic and add with mushrooms, onions and cook until soft. Add tomatoes and tomato purée. Season. When the meat is thoroughly cooked, place in pie dish. Pile potatoes on top of meat. Brown under a hot grill.

Recipe 5 – Chicken/Pork Stir Fry

2oz/55g chicken breast or pork cut into fine strips

2 teaspoons oil

1 carrot cut into small strips

1 teaspoons ground ginger

2oz/55g mushrooms

1 small onion chopped

1 dessert spoon soy sauce

1 clove garlic crushed

2oz/55g beansprouts

NB – frozen stir fry vegetables can be used instead, if preferred, just add the meat and beansprouts.

Heat the oil in a wok or large pan and stir fry the onions, carrots and ginger for 3 minutes. Remove the vegetables from the pan and dry fry the chicken/pork for 3 minutes. Return the vegetables to pan with the cabbage, mushrooms and beansprouts and stir fry for 2 minutes. Add the sherry and soy sauce, cover and cook for 4 minutes.

Recipe 6 – Chicken Casserole

2oz/55g chicken breast

200ml chicken stock

1 medium chopped onion

1 medium carrot sliced

4oz/110g sliced mushrooms

Put all the ingredients together. Thicken with a teaspoon of cornflour if desired. Cook in a pre-heated oven 180°C/375°F/gas mark 4 for about 1½ hours or until chicken is cooked.

Recipe 7 – Baked Apples with Sultanas

1 medium cooking apple cored

½ oz/15g sultanas

Pinch of cinnamon if desired

Wipe the apple and make a shallow cut through the skin around the middle of the apple.

Fill the core of the apple with sultanas and sprinkle with cinnamon. Stand in an oven proof dish. Pour a little water around the apple and bake in a pre-heated oven 180°C/375°F/gas mark 4 for about 30-40 minutes.

Recipe 8 – Orange Jelly

Make up 1 sugar free jelly. Peel an orange and wither segment or slice. Place the orange in a dish. Pour over the jelly and leave to set.

If you have any concerns or further queries, please contact your local Dietetic department on:

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Remember alcohol is a source of calories and is best avoided

Pencadlys y Bwrdd lechyd

Y Plasty, Bronllys, Aberhonddu

Powys, LD3 0LS Powys, LD3 0LS

Ffôn: (01874) 711661 Ffacs: (01874) 711601

Rydym yn croesawu gohebiaeth Gymraeg

Bwrdd lechyd Addysgu Powys yw enw gweithredd

Bwrdd lechyd Lleol Addysgu Powys

Health Board Headquarters

Mansion House, Bronllys, Brecon

Powys, LD3 0LS

Phone: (018474) 711661 Fax: (01874) 711601

We welcome correspondence in Welsh

Powys Teaching Health Board is the operational name of

Powys Teaching Local Health Board

[pic]

[pic]

Pencadlys y Bwrdd lechyd

Y Plasty, Bronllys, Aberhonddu

Powys, LD3 0LS Powys, LD3 0LS

Ffôn: (01874) 711661 Ffacs: (01874) 711601

Rydym yn croesawu gohebiaeth Gymraeg

Bwrdd lechyd Addysgu Powys yw enw gweithredd

Bwrdd lechyd Lleol Addysgu Powys

Health Board Headquarters

Mansion House, Bronllys, Brecon

Powys, LD3 0LS

Phone: (018474) 711661 Fax: (01874) 711601

We welcome correspondence in Welsh

Powys Teaching Health Board is the operational name of

Powys Teaching Local Health Board

[pic]

[pic]

Originally written by the Dietetic Department, Abertawe Bro Morgannwg (formerly Swansea NHS Trust).

Reproduced a with kind permission by the Nutrition & Dietetic Department, Powys Teaching Health Board

Updated 25/02/2014

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