A sample 7-day healthy eating diet.

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We’re always saying that we should start eating more healthily, but the biggest problem from my point of view is actually choosing foods to replace the unhealthy stuff with. Luckily, I have a fitness freak sister-in-law who took it upon herself to free the thin person within me – and came up with this sample 7-day menu plan.

Aren’t I lucky?

Now, I tried it for a week, and it was tough going at first, but I got used to it. And having a list of ‘approved’ foods means you’re less likely to slip into your old bad habits. I’m sharing it here – mostly as a reminder to myself, but possibly because it might help other people. Naturally, there’s the usual caveat about consulting with your doctor before beginning a new diet. You – like me – choose to use this information at your own risk!

Monday

• Breakfast: porridge
• Mid morning: fruit / 2 rounds brown toast
• Lunch: soup and a roll yogurt
• Mid afternoon: yogurt
• Dinner: chicken fajitas (no cheese)
• Exercise: Take a reasonably long fast walk (choose a route and stick to it) and time it. 30 pressups with wide arms standing up holding kitchen counter and 30 with arms closer together and elbows close to body

Tuesday

• Breakfast: cereal
• Mid morning: cereal bar
• Lunch: 1 wholemeal pitta with low fat Turkey, lettuce, 2 cherry tomatoes and a yogurt
• Dinner: grilled chicken breast with Rosemary and thyme, broccoli and carrots
• Exercise: Same route but jog slowly and time yourself. 30 sit ups and 30 squats.

Wednesday

• Breakfast: 2 slices wholegrain toast and 2 eggs
• Mid morning: 1 banana
• Lunch: cold veggie pasta salad
• Mid afternoon: 4 crackerbread
• Dinner: grilled fillet steak with spinach and grilled tomatoes. Fruit salad
• Exercise: 25 min bike ride

Thursday

• Breakfast: Cereal
• Mid morning: 1 apple 2 crackerbread
• Lunch: wholemeal bagel with low fat cream cheese and cherry tomatoes
• Mid afternoon: 1 yogurt
• Dinner: oriental chicken noodle salad (1 chicken breast, soy sauce, garlic, seasame oil, noodles, mange tout, bean sprouts, carrots)
• Exercise: jog route and time it. 30 press-ups, 30 sit-ups, 30 squats, 30 lunges each leg

Friday

• Breakfast: 1 toasted bagel with low fat spread
• Mid morning: 1 cereal bar and 1 fruit
• Lunch: Chicken salad sandwich, apple
• Mid afternoon: Yogurt and 1 fruit
• Dinner: 2 chicken breasts grilled with tomato salsa, lettuce, cucumber, broccoli, roasted cherry tomatoes
• Exercise: 1 hour bike ride

Saturday

• Breakfast: 2 weetabix, 1 yogurt, 1 slice wholegrain toast
• Mid morning: 2 crackerbread 1 apple
• Lunch: 1 sweet onion chicken terryaki Subway with no cheese on wholemeal roll – NO CRISPS or COOKIES
• Exercise: Swimming

Sunday

• Breakfast: 1 scrambled eggs, 1 slice wholegrain toast, 2 tbsp grilled mushrooms, 2 grilled tomatoes
• Mid morning: cereal bar
• Lunch: omelette (2 eggs, non stick pan, spray oil, 2 slices lean ham, chopped tomatoes and side salad)
• Mid afternoon: 1/2 bagel and yogurt
• Dinner: spaghetti bolognese (wholewheat spaghetti, lean mince, onion, carrot, chopped tomatoes, mushrooms, basil FRESH, dried oregano)
• Exercise: rest day

So that’s it. Some of the exercise seems a bit punishing for sedentary types like myself, but I think the idea is to start off light and work up a bit.

Also, from looking over this, it seems a key component is the “eat little, eat often” method where you’re eating smaller snacks between meals to stop yourself from being so hungry you’ll go for the fastest and unhealthiest options!