A Food Plan to Balance Pitta Dosha

Pitta is related with fire and control digestion and metabolism, body temperature, and biological transformations in the body. Usually Pitta people have strong efficient digestion, they can generally eat just about everything but they should include cool  or warm food in their diet with less butter and added fat. Excessive use of salt, overuse of sour and spicy food and overeating are the main causes that trouble pitta so such food items should be reduced, instead starchy foods such as vegetables, grains and beans, salad, milk and ice cream should be included in the diet.

Alcoholic and fermented foods should also be avoided. Pitta person should not take coffee also as the acid in the coffee is also pitta aggravating, instead they can have herb teas like mint, licorice root or other that pacify pitta.

If your basic constitution is mixed like pitta-vata or pitta-kapha, then you should include portion for the second influential dosha.

  List of favorable food items

Vegetables Fruits

Grains Dairy Meat Oil Beverages

Nuts

  &

Seeds

Herbs

&

Spices

AsparagusBroccoliBrussels sproutsCabbageCauliflowerCeleryCucumberGreen beansGreen (sweet) peppersLeafy green vegetablesLettuceMushroomsOkraParsleyPeasPotatoesSproutsSquashSweet potatoesZucchini 

ApplesAvocadosCherriesCoconutFigsDark grapesMangoesMelonsOrangesPearsPineapplesPlumsPrunesRaisins 

 

BarleyOatsWheatWhite rice (prefer basmati rice) 

 

ButterEgg whitesGhee (clarified butter )- unless you are watching cholesterolIce creamMilk 

 

ChickenShrimpTurkey(All in small amounts) 

 

CoconutOliveSoySunflower 

 

Almond milkaloe vera juiceapple juice apricot juice berry juice (sweet) black tea carobchai (hot, spiced milk)* cherry juice (sweet)cool dairy drinksgrain "coffee" grape juicemango juice mixed veg. juice orange juicepeach nectar pomegranate juice prune juice pear juice rice milk soy milk

CoconutPumpkin seedsSunflower seeds 

 

Spices are generally avoided as too heating. In small amounts, the following sweet and astringent spices are OK

CardamomCilantro(green coriander)CinnamonCoriander seedDillFennelMintSaffronTurmeric

Plus small amounts of cumin and black pepper  

 vegetable bouillon

 List of unfavorable food items

Vegetables Fruits

Grains Dairy Meat Oil Beverages

Nuts

  &

Seeds

Herbs

&

Spices

BeetsCarrotsEggplantGarlicHot peppersOnionsRadishesSpinachTomatoes 

 

ApricotsBananasBerriesCherries (sour)CranberriesGrapefruitPapayasPeachesPersimmons

 

Brown riceCornMilletRye

 

ButtermilkCheeseEgg yolksSour creamYogurt 

 

Red meat and sea food in general ) 

 

AlmondCornSafflowerSesame 

 

Apple cider berry juice (sour) caffeinated beverages carbonated drinks carrot juice cherry juice (sour) chocolate milkcoffee cranberry juice grapefruit juiceiced teaiced drinks lemonade papaya juice tomato juice sour juices 

All, except mentioned above 

 

All pungent herbs and spices, except as noted. Take only the minimal amounts of the following:

Barbecue sauceCatsupMustardPicklesSaltSour salad dressingsSpicy condimentsVinegar 

 

Foods to include in the plan

Your plan can include:

Fruit – your plan can include any fruit including fresh, frozen, dried or canned in natural fruit juice. This includes apples, bananas, pears, oranges, grapefruit, satsumas, sultanas, raisins, pineapple, mango, kiwi fruit, strawberries, raspberries, blackcurrants, nectarines, peaches, melons, star fruit etc 

Fruit juice – either make homemade fruit juices or smoothies from fresh fruit, or drink ready-made juices. Make sure ready-made juices are labelled as being ‘pure’ or ‘unsweetened’. 

Vegetables – eat any vegetables including fresh, frozen or canned in water (without salt added). This includes carrots, onions, turnip, swede, sprouts, cabbage, peppers, mushrooms, sweetcorn, peppers, leeks, courgettes, broccoli, cauliflower, salad, tomatoes, cucumber, spring onions etc 

Beans and lentils – eat any beans, including those that have been dried or canned in water. This includes red kidney, haricot, cannellini, butter, black eye, pinto, red lentils, green lentils and brown lentils 

Tofu and Quorn 

Oats – sprinkle oats over fresh fruit or use to make porridge, sweetened with honey and fresh fruit 

Potatoes – all types

Brown rice and rice noodles 

Rye crackers, rice cakes and oatcakes 

Fresh fish – eat any fresh fish including cod, plaice, mackerel, salmon, lobster, crab, trout, haddock, tuna, prawns, Dover sole, red mullet, halibut, lemon sole, monkfish, swordfish etc. Canned fish in water is suitable too eg salmon or tuna

Unsalted nuts – eat any including Brazil, peanuts, almonds, cashew, hazel nuts, macadamia, pecans, pine nuts, pistachio, walnuts etc 

Unsalted seeds – eat any including sunflower and pumpkin

Plain popcorn – without sugar or salt

Live natural yoghurt

Extra virgin olive oil and balsamic vinegar

Garlic, ginger and fresh herbs 

Ground black pepper 

Honey

Water – at least 2 litres a day. Tap or mineral water is fine.

Herbal or fruit teas

Foods to avoid during your detox

Red meat, chicken, turkey and any meat products like sausages, burgers, and pate

Milk, cheese, eggs, cream

Butter and margarine

Any food that contains wheat including bread, croissants, cereals, cakes, biscuits, pies, pastry, quiche, battered or breadcrumbed foods, etc

Crisps and savoury snacks including salted nuts

Chocolate, sweets, jam and sugar

Processed foods, ready meals, ready-made sauces and takeaways

Alcohol

Coffee and tea

Sauces, pickles, shop bought salad dressing, mayonnaise

Salt

Fizzy drinks and squashes, including diet versions

Detox Plan Breakfasts

Banana porridgePorridge made with water and topped with natural yoghurt, banana, raisins and sweetened with honey.

Fruit salad with yoghurt and oatsFresh fruit salad with natural yoghurt and a sprinkling of oats.

Fresh fruit smoothieFruit smoothie made from fresh fruit, natural yoghurt and honey to sweeten if needed.

Muesli and yoghurtHomemade muesli made from oats, seeds, nuts and dried fruit served with natural yoghurt.

Fresh fruit and yoghurtFresh fruit and a pot of natural yoghurt sweetened with honey.

Detox Plan Lunches

Vegetable soup and oatcakesLarge bowl of vegetable or lentil soup (either homemade or supermarket ‘fresh’) with oatcakes.

Tuna and sweetcorn jacket potato and saladJacket potato topped with tuna (canned in water) mixed with sweetcorn and natural yoghurt and served with salad.

Mediterranean salad with rice cakesRice cakes served with rocket, avocado, tomatoes, fresh basil and black pepper. Plus a handful of unsalted nuts.

Guacamole with cruditésHomemade guacamole made from avocado, lemon juice, fresh chilli, tomatoe and garlic served with vegetable crudités and oatcakes.

Tzatziki with cruditésHomemade tzatziki made from natural yoghurt, garlic, cucumber and lemon juice served with vegetable crudités and oatcakes.

Avocado and prawn saladFresh avocado served with prawns, salad, balsamic vinegar and lemon juice.

Jacket potato with grilled codGrilled cod fillet served with jacket potatoes and lightly steamed vegetables.

Detox Plan Dinners

Chinese vegetable stir fryStir fry a selection of vegetables such as bok choi, spring onions, mushrooms, bamboo shoots and beansprouts in a little olive oil with garlic and ginger. Serve with brown rice.

Baked salmon with jacket potatoBake a salmon fillet and serve with a jacket potato and steamed vegetables.

Tuna and prawns with noodlesGently fry a selection of vegetables such as onions, mushrooms, peppers, courgette and leek in a little olive oil. When lightly browned, add a handful of prawns. Cook for a few minutes, then add canned tomatoes, tomato puree, black pepper and tuna canned in water. Bring to the boil and simmer until the sauce thickens. Serve with rice noodles. 

Sweet and sour stir fry with riceGently fry a selection of chopped vegetables such as onions, peppers, baby sweetcorn and mushrooms. Add canned pineapple (in fruit juice), canned tomatoes, tomato purée, white wine vinegar and honey. Bring to the boil and simmer until the sauce has thickened. Serve with brown rice.

Potato and bean casseroleGently fry a selection of typical casserole vegetables such as onion, carrots and parsnip in a little olive oil with garlic. When browned, add diced potato and fry for a few minutes. Add fresh vegetable stock, black pepper and your favourite beans. Bring to the boil and simmer until the casserole thickens.

Detox Plan Snacks

Fresh fruit or fresh fruit salad

Natural yoghurt mixed with honey

Plain popcorn

Handful of unsalted nuts or seeds

Tesco food plan

Day 1Breakfast: Cereal with a scone and banana

2 Light Choices wheat biscuits with 125ml of semi-skimmed milk 1 fruit scone, 1 tsp reduced fat margarine 1 banana

Lunch: Tomato & lentil soup

60g of onion 1 tsp of olive oil 1 crushed clove of garlic 60g of diced carrot 60g of lentils 200g of tinned tomatoes 250ml of vegetable stock

Instructions

Heat olive oil in a non-stick pan; add chopped onion and crushed garlic.

Cook until the onion is golden and add the diced carrot. Cover and cook

gently over a heat for 10 minutes, stirring occasionally. Add the red lentils,

a pinch or oregano and basil, tomatoes and the stock. Bring the mixture to

the boil. Simmer for about 20 minutes or until lentils are tender.  Blend the

soup either with a blender before serving.

Serve with Light Choices rice pudding (213g) and 1 tbs mixed fruit & nuts

Snack: Rice cakes & orange juice

250 ml glass of orange juice 3 rice cakes

Dinner: Sweet chilli chicken with vegetables

Light Choices sweet chilli chicken served with mixed vegetables A stewed apple with 1 pot low fat custard

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Day 2Breakfast: Beans on toast

Spread 2 slices of wholegrain toast with 2 tsp of reduced fat margarine (40% fat) and top with a tin of Light Choices baked beans (220g)

2 dried dates and 4 apricots

Lunch: Ham salad pitta

2 wholemeal pitta breads with 2 tbsp of Light Choices cottage cheese, 2 slices of lean sliced ham, 1 sliced tomato and lettuce 

100g grapes 

Snack: Popcorn & fruit

30g packet of popcorn and 1 apple

Dinner: Cod Portugaise with rice

1 tbs of lemon juice 2 tsp of olive oil 1 clove of garlic Bay leaf 100g of cod fillet Small tin of tomatoes (200g) 1 tsp of tomato puree 1 tbs of chopped parsley 60g of brown rice, uncooked

Instructions:

Preheat oven to 180 degrees. Make a marinade by mixing together lemon

juice, olive oil, crushed garlic and the bay leaf in a ceramic dish. Place the

cod fillet in the marinade and turn to coat. Set aside to marinate for about

30 minutes. Bake for about 20-25 minutes, depending on the thickness.

Meanwhile heat the tomatoes and puree with a pinch of oregano. When

the fish is almost cooked, pour the tomato mixture over the fish and return

to the oven for 5 minutes. Sprinkle with chopped parsley and serve with

boiled brown rice. 

100ml low fat yogurt sprinkled with 1 tbs sunflower seeds

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Day 3Breakfast: Cheesy scrambled egg on toast

Lightly whisk an egg with 2 tbs of semi-skimmed milk and a pinch of black peepper. Either microwave for around 2 minutes or scrambled in a non-stick pan. Serve on 1 slice of multigrain baguette (around 45g per slice) and sprinkle 2 tbs of grated low fat cheddar cheese over the egg, leave under the grill until the cheese is melted. Place another slice of toasted baguette over the egg.

A 250ml glass of orange juice

Lunch: Chilli potato with salad

1 large potato 1 tsp of olive oil 30g of chopped pepper

30g of chopped onion 30g of sweetcorn 1 small tin (215g) of chilli beans 40g grated low fat cheddar cheese

Instructions:

Microwave the potato for about 10 minutes or until cooked. Heat the oil in

a non-stick pan and cook the pepper and finely diced onion gently for a

few minutes to soften without browning. Add sweetcorn and chilli beans

and cook for a further 5-10 minutes. 

Scoop out inside of baked potato and stir the vegetables and beans into it.

Sprinkle with grated low fat cheddar cheese and place under a warm grill

until the cheese is melted. 

Serve with a side salad.

Snack: Crunchy mixed seeds & dried fuit

1tbs of sesame seeds, 1 tbs sunflower seeds with 1 tbs dried fruit

Dinner: Cottage pie with oven chips

Serve a Light Choices cottage pie with 100g Light Choices low fat oven chips

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Day 4Breakfast: Shredded wheat with rye bread

45 g serving of Light Choices shredded wheat mixed with 25g sliced almonds and125 ml of semi-skimmed milk, 2 slices of rye bread with a little low fat spread

A large slice of melon

Lunch: Greek salad pitta

Fill 2 wholegrain pitta breads with 60g of feta cheese, 50g of sliced pepper, 30g sliced red onion, 4 cherry tomatoes, 4 black olives and mixed salad. Drizzle 1 tbs of Light Choices salad dressing over the salad.

1 banana

Snack: Light Choices light raspberry yogurt and 2 tbs of raisins

and 2 apricots

Dinner: Shrimp and vegetable stir fry

Heat a tsp of olive oil in a non-stick pan and brown 125g of shrimp.  Set

aside and add ½  sliced onion, ½ sliced pepper, 80g pineapple chunks, 1

clove of garlic and a handful of green beans to the pan.  Cook over a high

heat for a few minutes, then return the meat to the pan, along with 3 tbsp

Light Choices sweet & sour cooking sauce.  Cook for 5-10 minutes, until

the shrimp and vegetables are cooked to your liking.  Serve with 60g of

wholegrain rice

80g of grapes

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Day 5Breakfast: 3 Light Choices wheat biscuits with 125ml of semi-

skimmed milk

1 banana, a Light Choices natural bio yogurt 250ml glass of orange juice

Lunch: Tuscan bean soup

Tin of Light Choices Tuscan bean soup served with a slice of Light Choices naan bread and a little low fat spread an apple

Snack: 3 wholegrain crackers topped with 30 grams of feta cheese

Dinner: Ciabatta with roast vegetables

2 plum tomatoes 1/2 red onion 1 tsp of olive oil 2 Portobello mushrooms 1/2 of avocado 1 ciabatta roll 90 g. of houmous

Instructions:

Pre-heat the oven to 200 degrees C.

Cut the tomato and onion into 1cm (½ inch) thick slices, place on a non-

stick baking tray and drizzle with half the oil. Bake in the oven for 10

minutes. Add the mushroom and avocado to the baking tray, drizzle with

the rest of the oil and bake all the vegetables for a further 10 minutes. If

using part-baked ciabatta roll, put into the oven at the same time.

Split the roll and spread with houmous, fill with the roast vegetables.

Serve with mixed salad leaves and 2 tbs of reduced fat mayonnaise. (store

houmous for use at a later date)

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Day 6Breakfast: Bran muffin with berry smoothie

Spread 2 tsp of reduced sugar jam or marmalade over a bran muffin Berry smoothie

In a blender, combine 200ml of plain yogurt, 100g of strawberries, 1 kiwi

and 1 apple. Whizz until smooth and frothy. 25g of hazelnuts

Lunch: Houmous pitta with rice pudding

Toast 2 wholemeal pittas and cut into strips. Use to dip into 90g of houmous, along with mixed vegetable strips such as celery sticks, carrot, pepper and cucumber.

1 papaya fruit

Snack: 50g tortilla pieces, grilled until crispy, served with 3 tbs of

salsa dip (store in fridge for use at a later date.)

Dinner: Light Choices chicken tikka masala

Light Choices chicken tikka masala with rice and mixed vegetables A large slice of melon, 80g of strawberries

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Day 7Breakfast: 75g of Light Choices bran flakes with 200 ml semi-

skimmed milk

1 banana, 1 Light Choices natural bio yogurt

Lunch: Baguette with turkey, salad and relish

Spread 2 tsps of relish over 2 thick slices of multigrain baguette (45g each), lay 3 slices of turkey on the bread and add 1 sliced tomato, lettuce 1 spring onion and 30g grated low fat cheddar cheese.

1 packet of Light Choices sour cream & chive pretzels and 100g of grapes

Snack: 3 Light Choices Dutch crispbakes with 40g of feta cheese

Dinner: Spicy tuna with peppers & pasta

1 tsp olive oil ½ red pepper ¼ onion, finely chopped 1 tsp sesame seeds ½ tsp oregano 1 tsp curry powder 3 tbs salsa 100g of tinned tuna, drained 60g of pasta, uncooked

Prepare the pasta and leave to the side. Heat olive oil in a non-stick pan

and add sliced onion and peppers to the pan. Fry for 2-3 minutes. Mix the

salsa with the herbs, seeds and spices. Stir the tuna and spicy sauce into

the pan and simmer gently for a few minutes. Add in the pasta and stir

over a low-medium high heat.

Serve with a chopped parsley garnish. 1 pot of low fat rice pudding

Day 1

Breakfast: Porridge oats with fromage frais & seeds

Prepare 60g of porridge oats following pack directions and serve 1 orange sliced into segments.

200g pot of Light Choices fromage frais with 2 tbs sunflower seeds

Lunch: Light Choices roasted vegetable cous cous, 2 slices of

ciabatta bread with a little low fat spread

250 ml glass of orange juice

Snack: Rye crispbread and peanut butter

3 rye crispbreads with 2 tsp of peanut butter, reduced fat

Dinner: Cod with chips and peas

Bake a Light Choices breaded cod fillet and a 150g serving of oven chips.  Serve with 80g mushy peas.  1 tbsp tartar sauce

1 pear

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Day 2Breakfast: Continental breakfast with fruit salad

Croissant with a reduced sugar jam or marmalade  250ml glass of orange juice Fruit salad 60g of raspberries, 1 apple, 1 small banana, 2 apricots

Lunch: Chicken and sweetcorn soup with rice cakes

A tin (400g serving) of Light Choices chicken and sweetcorn soup with 4 rice cakes

4 apricots and 4 fresh figs

Snack: Fruit fromage frais

200g of fruit cocktail and 1 tbs mixed fruit with 100g of fromage frais

Dinner: Stuffed pork chop with apple sauce

3 tbs of breadcrumbs 1 egg white ½ tsp of oregano 1 tbs of freshly chopped parsley 30g of chopped onion 125g of lean pork chop 4 new potatoes ½ cooking apple, stewed

Instructions:

Preheat the oven to 190 degrees. Mix together the breadcrumbs, finely

chopped onion, herbs and egg white and press this stuffing firmly onto the

pork chop. Place on a grill rack over a baking tray, cover with foil and bake

for 30-40 minutes until the pork is no longer pink. Remove the foil for the

last 10-15 minutes of cooking time. Serve with boiled new potatoes,

vegetables of Choices and apple sauce.

1 muller rice yogurt, any flavour

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Day 3Breakfast: Wheatgerm banana toast with cereal

2 slices of wholegrain bread with a little low fat spread, 1 large mashed banana with 1 tbs of wheatgerm sprinkled over the banana.

30g of sultana bran and 125ml of semi-skimmed milk

Lunch: Prawn salad

90g of green beans,120g of prawns, 3 tsp of any Light Choices low fat salad dressing, 5 tsp of pine nuts, serving of mixed salad leaves and 4 cherry tomatoes

Blanch the green beans in boiling water for 2-3 minutes; drain and refresh

until cold water. Heat a non-stick pan and add the pine nuts. Continue to

cook gently until the pine nuts are golden and aromatic. Mix the green

beans with all other ingredients, topping with the toasted pine nuts. Serve

with 2 small slices of ciabatta.

1 Light Choices forest fruit & raisin fruit bar

Snack: Hot cross bun with jam

1 hot cross bun with reduced sugar jam or marmalade and a mandarin

Dinner: Cajun chicken breast with oven chips & coleslaw

Coat a medium sized chicken fillet with 1 tsp of Cajun seasoning and cook

in a pre-heated oven. Serve with 150g of Light Choices oven chips, 60g of

coleslaw and mixed salad leaves (480kcals)

1 Light Choices raspberry yogurt

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Day 4Breakfast: Nutty porridge

Prepare 60g of porridge oats following pack directions and mix with 40g of ground almonds

A 250 ml glass of orange juice

Lunch: Cannellini bean salad

1 clove of garlic 2 teaspoon of olive oil 1 tbsp of white wine vinegar ½ tbsp of fresh parsley, chopped 75g cannellini beans, canned and drained

4 cherry tomatoes 3 black olives, pitted

Instructions:

Combine the crushed garlic, olive oil, vinegar and parsley in a bowl or

screw-top jar. Mix or shake well to combine and use to dress the beans,

tomatoes and olives.  Toss gently to coat and serve at room temperature. 

Serve with 60g brown rice, uncooked weight and 60g of houmous.

Snack: 3 fresh figs and 2 tbs of natural yogurt

Dinner: Turkey salad panini

Spread 2 tsp of reduced fat margarine on a panini roll, add 3 slices of

turkey breast and 2 slices of low fat cheddar cheese.  Grill for a few

minutes until beginning to brown. Serve with mixed salad leaves.1

banana.

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Day 5Breakfast: Grilled cheese on toast

3 slices of wholemeal bread topped with 70g of low fat cheddar cheese

80g of grapes and a handful of strawberries

Lunch: Beany baked potato

1 large baked potato filled with 60g of green pepper, 50g onion and a small tin of Light Choices baked beans.

Serve with 2 tbsps of light mayonnaise and mixed salad leaves.

Snack: Light Choices natural bio yogurt topped with 2 tbs muesli

Dinner: Cod in Mediterranean sauce with cous cous

Prepare 60g cous cous following packaging directions. Stir in 3 cherry tomatoes, 4 sliced olives, a handful of salad leaves, 1 tsp olive oil and a squeeze of lemon juice.

Serve with a portion of Light Choices cod in Mediterranean sauce. Light Choices carrot & orange slice and an apple.

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Day 6Breakfast: 1 plain bagel, toasted, and topped with a little low fat

spread, 2 tbs cottage cheese, 1 tomato, 2 slices of lean ham.

Light Choices raspberry yogurt topped with 1 tbs chopped walnuts

Lunch: Chicken pesto roll

Mix together a sliced Light Choices flame-grilled chicken fillet with 2 tbsp

of low fat natural yogurt and 1 tsp pesto.  Use to fill a wholegrain roll, top

with green salad and sprinkle with 3 tsp toasted pine nuts.

Light Choices tiramisu

Snack: 1 Light Choices raisin and apple fruit bar

4 slices of pineapple

Dinner: Beef in red wine with rice

Light Choices beef in red wine with rice and 75g of mushrooms 1 pot of Light Choices natural bio yogurt and 80g of strawberries

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Day 7Breakfast: Cinnamon toast

Toast 2 slices of multigrain bread (about 45g each), spread one mashed

banana and sprinkle with a tsp of cinnamon and 2 tsp of linseeds.

A 250ml glass of orange juice and a Light Choices natural yogurt.

Lunch: Naan bread with roasted salad

Light Choices naan bread stuffed with 60g of grated low fat cheddar cheese, 1 tbs of chutney or relish. Roast ½  of peppers, ½ of onion and 1 aubergine in the oven and serve with the naan bread, cover with 1 tbs of Light Choices salad dressing of Choice.

1 apple and 80g of grapes

Snack: Light Choices carrot and coriander soup in a mug and 8

croutons (25g packet)

Dinner: Sweet chilli chicken wrap with rice

Fill a tortilla wrap with 1 tbs sweet chilli sauce, 125g sliced chicken breast,

1 tbs of parmesan cheese, mixed salad leaves and mixed peppers

Serve with 40g wholegrain of rice, uncooked weight

3rd week

Day 1Breakfast: Toast with boiled egg

Top 2 slices of multigrain baguette with a little low fat spread and a boiled egg

A 250 ml glass of orange juice, 1 small probiotic drink

Lunch: Ham salad sandwich

Fill 2 slices of wholemeal bread with 1 tbs  light mayonnaise 3 slices of Light Choices honey roast ham, 60g cottage cheese a diced tomato and mixed salad leaves.

Light Choices forest fruit & raisin bar

Snack: Houmous dip

Carrot sticks dipped into 70g of houmous and a packet of Life Choices mini pretzels

Dinner: Spicy turkey tortilla wrap

Fill a Light Choices tortilla wrap with 3 slices of turkey, plenty of mixed salad, 2 tbs of grated low fat cheddar cheese and top with 2 tbs of tomato salsa.

Light Choices strawberry trifle

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Day 2Breakfast: Sultana bran with rye crispbread

75g of Light Choices sultana bran with 250ml of semi-skimmed milk 2 rye crispbread crackers topped with reduced sugar jam or

marmalade 1 banana

Lunch:Cheese and pepper baked potato with tomato soup

1 large baked potato filled with 60g of green pepper, 50g onion and a 70g low fat cheddar cheese

Serve with 1 tin of Light Choices tomato soup and 2 rice cakes

Snack: Whole-grain Crispbread with Cottage Cheese

2 crispbreads with 60g of cottage cheese and 4 cherry tomatoes 1 apple

Dinner: Steak and vegetable stir fry

Heat a tsp oil in a non-stick pan and brown off 125g of sliced lean steak. 

Set aside and add ½  sliced onion, ½ sliced pepper and a handful of green

beans to the pan.  Cook over a high heat for a few minutes, then return

the meat to the pan, along with 3 tbs of Light Choices madras cooking

sauce.  Cook for 5-10 minutes, until the steak and vegetables are cooked

to your liking.  Serve with 60g of wholegrain rice.

Pot of Light Choices fruited fromage frais

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Day 3Breakfast: Apple muesli

Mix 75g of porridge oats, a grated apple, 3 dried apricots and 200ml of semi-skimmed milk together in a bowl. If possible, leave in the fridge overnight although this is not necessary if you don't have time.

1 slice of toast with a little low fat spread

Lunch: Chicken & sweetcorn soup with avocado salad

Light Choices chicken & sweetcorn soup, brown roll Avocado salad

In a medium bowl, combine 1 chopped avocado, ¼ of onion, bell pepper,

tomato and 1 tbs lime juice. Gently toss until evenly coated.

Snack: 150 ml pot of Greek yogurt, lower fat and 80g of grapes

Dinner: Light Choices chilli & wedges & mixed vegetables

1 Light Choices carrot & orange slice A 250 ml glass of orange juice

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Day 4Breakfast: Shredded wheat and dried fruit

75g serving of shredded wheat mixed with 2 tbs of mixed dried fruit and 250ml of semi-skimmed milk

1 mango 

Lunch: Beef salad sandwich with soup

A sandwich made with 2 slices of wholemeal bread, a with mixed salad

leaves, tomato, 5 slices of cucumber, a little finely chopped onion and 1

tbs of any Light Choices salad dressing.

Serve with Light Choices vegetable soup

Snack: Trail Mix

Mix 1 tbs chopped nuts, 1 tbs dried fruit and 1 tsp sesame seeds together

Dinner: Provencal chicken casserole with new potatoes

1 teaspoon of olive oil ½ onion 2 chicken thighs, skin removed 2 cloves of garlic 1 pepper 2 tomatoes 1 pinch of oregano 1 pinch of mixed herbs 4 olives

Heat the oil in a non-stick pan and cook the sliced onion gently until

softened. Add the chicken and cook for a few minutes to brown, then add

the garlic (whole, with skins still on), sliced peppers (use a mix of red and

yellow, if preferred), chopped tomatoes and herbs. Cook over a low heat

for 30-35 minutes or until the chicken is cooked through. Add the sliced

olives before serving. Serve with 4 small new potatoes and a serving of

mixed salad leaves. Serve with 1 large slice French bread

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Day 5Breakfast: Scone with jam and bran flakes

Spread a little jam and low fat dairy spread over wholemeal scone Mix 30g Light Choices bran flakes with a chopped banana and cover

with 125 ml semi-skimmed milk

Lunch: Salmon sandwich

Fill 2 wholemeal pitta breads with 100g of salmon, canned and drained, 1 spring onion, 1 level tbsp of reduced fat mayonnaise and mixed salad leaves.

1 Light Choices strawberry yogurt

Snack: Mixed bean salad

100g mixed beans of Choices and 2 rice cakes

Dinner: Roast vegetable pasta

1 large sweet potato 90 g. of butternut or other squash 2 tsp of olive oil 1/2 pepper 2 plum tomatoes 1/2 red onion 75 g of pasta, uncooked weight 1 tsp of balsamic vinegar 1 tbs of fresh parsley, chopped

Instructions:

Preheat the oven to 190 degrees C.

Peel the sweet potato and butternut squash and cut into chunks. Place on

a baking tray, drizzle with half the oil and place high in the oven for 15

minutes. 

After this time, add the pepper, cut into strips, tomato, and chunks of

onion, 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 chopped herbs before serving.

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Day 6Breakfast: Toast with fruit and orange juice

2 slices of granary bread with a little low fat spread and 2 tsp of honey

A 250 ml glass of orange juice, 1 banana and 2 tbs of dried fruit

Lunch: Muffin with turkey & cherry tomatoes

Spread 3 tsp of chutney or relish over a savoury (English-style) muffin topped with 3 slices of smoked turkey and 6 cherry tomatoes

150g of fromage frais, 30g of walnuts

Snack: Pancake and berries

1 pancake (drop scone or crepe) topped with 1 tbs peanut butter, reduced fat

Dinner: Beef stir fry with noodles

1 tsp of olive oil 125g of lean beef ½ onion 1 pepper 70g of mushrooms 1 tbs of oyster sauce 1 tsp chilli powder 1 tbs of parmesan cheese

Heat oil in a non-stick pan. Fry beef for 8-10 minutes over a medium heat.

Add diced onions, sliced peppers; continue frying until the bacon is crisp

and the onion is golden. Add oyster sauce, chilli powder and parsley. Bring

the mixture to the boil.

Add the sliced mushrooms, and garnish with parmesan cheese. Serve with

60g noodles, uncooked weight.

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Day 7Breakfast: Bran flakes with fruit

75g of bran flakes with 250 ml milk 1 banana and a mandarin

Lunch: Sundried tomato & tuna spaghetti

75g of spaghetti, uncooked weight 1 tsp of olive oil ½ red onion 1 clove of garlic 100g of tuna, canned in brine, drained 3 sundried tomatoes, drained of oil 1 tsp of sundried tomato puree 6 black olives, pitted

Cook the spaghetti according to the pack instructions. Meanwhile, heat the

oil in a non-stick pan; add the onion and garlic and cook until just soft. Stir

in the tuna and the remaining ingredients and warm through. Drain the

spaghetti, reserving a little of the cooking water. Add the spaghetti, toss

together well.

Snack: Pickles & crackers

Serve 4 pickles with 2 wholemeal crackers

Dinner: Chicken pasta bake with garlic bread

Light Choices chicken pasta bake Serve Light Choices chicken pasta bake with a reduced fat garlic

bread A pear

4th week

Day 1Breakfast: Cinnamon-raisin bagel with cottage cheese and yogurt

Spread one tbsp cottage cheese over a cinnamon-raisin bagel. Sprinkle with cinnamon if required and top with a chopped apple.

1 banana and 100ml Light Choices natural yogurt

Lunch: Tuna & sweetcorn sandwich

Mix 100g of tuna with 1 tbs of reduced fat mayonnaise. Use to fill 2 slices

of wholegrain bread. Top with mixed salad leaves and 80g of sweetcorn,

sprinkle 45g low fat cheddar cheese over the salad and toast.

100g of strawberries

Snack: Healthy Living instant carrot and coriander soup with 1 slice of

wholemeal toast with a little low fat spread

Dinner: Steak fajita

2 flour tortillas 125g of lean steak 1 spray of cooking spray ½ pepper ½ onion 90g of re-fried beans 2 tbsp of tomato salsa

Spray a large non-stick pan with cooking spray. Add the sliced onion,

sliced pepper and strips of steak. Cook over a medium heat until steak is

cooked through. Warm the tortilla in oven for a few minutes at 180

degrees or in the microwave for 20 seconds. Fill the warm tortilla with

peppers, onions, steak strips, heated re-fried beans and salsa. Serve with

plenty of mixed salad leaves.

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Day 2Breakfast: Sultana bran with hazelnuts

75g of Light Choices sultana bran with 250 ml of semi skimmed milk 30g of chopped hazelnuts and 1 large slice of melon

Lunch: Chicken mayonnaise & stuffing wrap

1 shredded chicken breast mixed with 2 tbs reduced fat mayonnaise. Spread the mixture over the tortilla wrap. Add 2 tbs of stuffing mix, ¼ onion and 30g of sweetcorn.

Snack: Mozzarella salad

Small bowl of tossed salad with lettuce, tomato, cucumber, 40g grated

mozzarella, lower fat and a balsamic and olive oil dressing made with 1 tbs

balsamic vinegar and 1 tsp of olive oil

Dinner: Light Choices beef lasagne

A 250ml glass of orange juice

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Day 3Breakfast: Shredded wheat with toast

60 g serving of Light Choices shredded wheat with 250 ml of semi-skimmed milk, 2 slices of wholemeal toast with a little low fat spread

80g of grapes and a 250 ml glass of orange juice

Lunch: Turkey burger with baked potato and cheesy coleslaw.

85g minced turkey 25g onion, chopped 1 egg white 1 pinch of mixed herbs 1 pinch of black pepper 2 tbs of breadcrumbs

Combine the minced turkey, finely chopped onion, egg white, seasonings

and breadcrumbs together and mix well. Shape handfuls of the mixture

into burgers and then cook under a pre-heated grill for around 8 minutes

on each side, until no longer pink in the middle. Serve with 1 medium

baked potato, 1 tbs of coleslaw, 35g of low fat grated cheddar cheese and

1 serving of mixed salad leaves

1 Light Choices apple & raisin cereal bar

Snack: Strawberry & chocolate delight

Dip strawberries into 30g of melted dark chocolate

Dinner: Salmon in watercress sauce

Light Choices salmon in watercress sauce with steamed asparagus and broccoli. Serve with 125g of oven chips, reduced fat

1 date and walnut slice

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Day 4Breakfast: Ham & cheese omelette

Whisk 2 eggs in a small bowl with black pepper. Chop 2 spring onions. In a

non-stick pan, heat 1 tsp olive oil on medium-high and sauté onions until

soft. Add 60g of diced ham to pan; sauté for another minute or so. Pour in

eggs and lower heat to medium low; cook until omelette is set. Top with 1

tbs of grated parmesan cheese and leave under grill for a minute or 2 until

starting to brown.

A 250ml glass of orange juice and 2 tbs of raisins

Lunch: Waldorf salad

Chop 2 apples and mix with 1 stick of celery, 45g of raisins and 30g of

walnuts. Add 1 2 tbs reduced fat mayonnaise and stir through the salad.

Sprinkle with parsley and black pepper.

1 crusty roll

Snack: Rhubarb & custard

150g rhubarb stewed with a little sweetener added and 150g pot of low fat custard

Dinner: Light Choices sweet chilli chicken with garlic bread

Light Choices sweet chilli chicken and a slice of reduced fat garlic bread (45g)

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Day 5Breakfast: Banana raisin oats

Prepare 60g porridge oats, stir in 40g raisins and 1 sliced banana and top with 10 walnut halved

Lunch: Light Choices chicken hotpot with sweet potato

Light Choices chicken hotpot with 1 sweet potato 4 apricots 

Snack: Melon and cottage cheese

1 large slice of cantaloupe melon filled with 50g cottage cheese and a small handful of raspberries

Dinner: Sweet & sour pork

60g of brown rice, uncooked weight 3 tbsps of fresh carrots 1 apple 125g of pork

1 tbs of soy or tamari sauce ½ tbs of rice vinegar 1 tsp of tomato purée ½ tsp of sugar 1 tsp of cornflour  tsp olive oil 1 clove of garlic 1 piece of fresh ginger (1cm or 0.5 inch) 3 slices of pineapple

Cut the pork into cubes and place in a bowl. Pour over the soy sauce, toss

together and set aside to marinade. Meantime, make the sauce by mixing

together the vinegar, tomato puree and sugar and set aside. Mix the

cornflour into the pork and soy sauce. Heat half of the oil in a non-stick

pan and brown the pork all over. Set aside on a plate. Heat the remaining

oil and cook the crushed garlic and grated ginger for 30 seconds. Add a

little water, bring to the boil and return the pork to the pan. Stir in the

sauce mixture and pineapple, cut into chunks, and cook over a low heat

for 15 minutes or until the pork is cooked through.

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Day 6Breakfast: 3 Light Choices wheat biscuits with 250 ml semi-skimmed milk

and topped with 60g fresh strawberries

1 wholewheat cracker topped with a tbs of cottage cheese 1 Light Choices natural bio yogurt sprinkled with 30g of sunflower

seeds

Lunch: Tofu Scrambled omelette

Combine 1 chopped red bell pepper, 1 tomato, ½ small red onion, 1 small

potato (100g), coarsely shredded and 1 tsp of olive oil in a wok. Saute

over high heat for 3 to 4 minutes. Drain and rinse 60g tofu. Crumble and

add to the wok with 1 tbs sesame seeds and toss to heat through. Sprinkle

with 30g low fat cheddar cheese

Serve with 2 slices wholegrain bread topped with 2 tsp reduced fat peanut butter.

Snack: Fruit Salad & yogurt dip

Combine 50g strawberries, 1 peach, and 1 apple (all cut into bite-size pieces) to make a salad with a delicious yogurt dip (100g).

Dinner: Light Choices haddock Florentine with mixed vegetables

Light Choices haddock Florentine with 3 new potatoes and mixed vegetables

Light Choices toffee cake

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Day 7Breakfast: Hot cross bun with jam

Light Choices hot cross bun, 2 tsp of reduced sugar reduced jam or marmalade

200ml of Light Choices natural yogurt and 3 tbs of raisins A 250 ml glass of orange juice

Lunch: Toasted bagel and soft cheese & salmon

1 plain bagel, toasted, and topped with 60 g of light soft cheese, 2 slices of salmon and a sliced vine-ripened tomato.

Snack: Hard boiled egg

1 egg topped with 10g of reduced fat margarine 1 orange

Dinner: Chicken Risotto

1 tsp of olive oil ½ onion, finely chopped 1 clove of garlic 1 medium chicken fillet (around 140g) 60g of risotto rice, such as arborio (uncooked weight) 1 pinch of dried thyme Approx 200ml of chicken stock 2 tbsp of peas 4 tsp of grated parmesan cheese

Heat the oil in a large non-stick frying pan. Add the finely chopped onion

and garlic and cook for a few minutes to soften, until the onion becomes

translucent.  Cut the chicken fillet into strips and add to the onion. Turn

the heat up slightly and brown the chicken pieces all over. Once the

chicken is browned, stir in the rice and mix in well. Reduce the heat and

cook, stirring, for just a couple more minutes. Add the thyme.  Keeping a

jug of hot stock beside you, pour this in, a little at a time, stirring gently all

the time. Wait until each addition of stock has been absorbed before

adding more. This will take around 15 minutes. After this time, add the

peas and allow to simmer for 2-3 more minutes. Stir in the grated

Parmesan cheese just before serving

An apple