28 DAY MEAL PLANNER HOW TO
28 DAY MEAL PLANNER FREE

This dinner supplies half your daily fibre target, about 40% of your recommended selenium and zinc needs, and over 70% of your recommended vitamin D intake. Lunch: Wholemeal bagel with chicken tikka and salad (525 calories)ĭinner: Salmon and vegetable pasta (620 calories)

80g raspberries (or frozen mixed berries)Ĭombine the ingredients in a bowl before you go to bed and leave overnight in the fridge to set.

150ml plant-based drink (eg almond drink).

Week One: Monday Breakfast: Vegan overnight oats (355 calories) We’ve included some cooking directions, but if you’re unsure, search the internet for similar recipes and the general method will become clear. For ease of use, the recipe suggestions include dry weights of grains like rice and pasta. Pack sizes vary by retail outlet, but this plan and the nutritional information is based on a salmon fillet of 100g cooked weight, chicken breast of 120g cooked weight, 120g pot of yogurt, 200g cans of beans and tomatoes, and drained weights of 60g (small) or 120g (medium) for canned tuna.

Snack suggestions, particularly fruit and yogurt, can be incorporated into one of the meals if you prefer.

Make sure you choose a swap with a similar calorie content.

28 DAY MEAL PLANNER FREE

Feel free to swap breakfast, lunch and dinner options between days to suit.

Good options include wraps filled with extra salad, standard burgers without mayo and cheese, and “lighter” pizzas with lots of vegetable toppings and less cheese. Avoid deep-fried dishes and creamy curries.

Choose “lighter” dishes if these are available, or if nutritional information is provided, aim for about 500 calories. If you need a break from cooking occasionally, it’s fine to swap in a ready meal from a healthier eating range or a healthier takeaway option. For example, try tofu, Quorn or soya mince, and vegan alternatives to cheese (although note that cheese substitutes will not give you the nutrients found in dairy). Vegetarian or vegan alternatives to meat and cheese can also be substituted. Check the label and make sure it has added calcium, iodine, vitamin D and vitamin B12. If you’re vegetarian or vegan, fortified plant-based drinks such as soya, oat or almond milk alternative can be substituted for semi-skimmed milk.

Alternatively, alcoholic drinks providing about one unit of alcohol can be included (a maximum of five units over the week) for example a small (125ml) glass of wine, a half pint of 4% alcohol lager or cider, or a single measure of spirits with no added sugary mixer. Milk-based coffees should be skinny latte or similar, about 100 calories.

The plan also allows for up to five other drinks per week, as follows: If you take your hot beverage with milk, note that you should draw from your milk allowance above.

28 DAY MEAL PLANNER HOW TO

Learn more about how to safely lose weight and love the food you're eating with 1,200 Calories and More: The Complete Guide to Building Your Perfect Weight-Loss Meal Planfrom Good Housekeeping - choose from our 14-day, 21-day, and 28-day menu plans.This meal plan allows for 100ml of semi-skimmed or 1% fat milk a day to drink or use in tea and coffee (see below), as well as a daily allowance of 2tsp (10g) of reduced-fat spread to use for bread rolls, toast, sandwiches, baked potatoes or to melt over vegetables.ĭrinks-wise, you can glug down unlimited water (of course), sugar-free soft drinks, tea and coffee. The combo of fiber from produce and lean protein makes this an adaptable strategy that’ll help you lose weight safely - one meal at a time! And you can consider complementing this plan with a daily multivitamin too. You can also add 1-5 ounces of protein at all meals if at any point you’re feeling like it’s just not enough food to keep you satisfied. That’s why we’re using 1,200 as our base, and encourage you to build upon these meal and snack ideas by doubling (or tripling, quadrupling …you get the point!) up on veggies at any opportunity - and adding more fruit at snack time, too. While 1,200 calories may be the right amount for some people, it can be very restrictive for other s, says Stefani Sassos, M.S., R.D., C.D.N, Registered Dietitian for the Good Housekeeping Institute.

28 day meal planner