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10 DAY

STARTER PLAN

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Kick start your weight loss with our 10 day plan

Follow the 1300-1400 calorie daily plan Emma, Nutracheck Nutritionist has put together to kick start your weight loss after summer. The plan is nutritionally balanced ensuring you get all the nutrients necessary for a healthy diet. It's controlled for fat, sat fat, carbs, sugar, protein and salt – to ensure nutrients fall within healthy guidelines across the 10 day plan. Feel free to mix and match the meals – have breakfast, lunch, dinner and snacks. All meals are for one, unless otherwise specified.

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Hot Drinks

In addition to the meal plan you have 150ml milk allowance – which is enough for 4-5 cups of tea or coffee. To keep calories as low as possible choose 1% milk, semi or skimmed.

Milk Calorie Comparison (Per 150ml)

Kcals FatSkimmed Milk 51 0.5g1% fat milk 65 1.5gSemi Skimmed Milk 69 2.6gWhole Milk 95 5.4g

Cold Drinks

• Drink plenty of fluids – at least eight 250ml glasses per day.

• All liquids except alcohol count towards your fluid intake, including tea, coffee, juice, milk and water. Of course the best choice is water.

• If you really don’t like water, flavour it with no-added-sugar fruit squashes.

• Calorie-free diet drinks are fine - but as ever, everything in moderation!

Tip! Try fruit or herbal teas – they are hydrating and contain no calories or caffeine. Green tea is also believed to have antioxidant benefits.

Breakfast

Kc 298 Ft 9.8g Sf 1.7g Cb 45.4g Sg 22.7g Pr 8.9g Sa 0.50g

Peanut butter and banana on toast 1 slice of wholemeal toast with a thick spread of reduced fat peanut butter (25g), topped with a medium banana cut into slices.

Lunch


Spicy tuna lettuce wraps 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 sliced medium avocado (70g). Wrap and enjoy!

Dinner


Veggie sausage and mash with peas and onion gravy


Kcals Kc Fat Ft Sat fat Sf Carbs Cb Sugar Sg Prot Pr Salt Sa

1,374 52.7g 12.8g 132.5g 43.9g 94.1g 4.68g

10 DAY

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DAY 1

2 grilled quorn sausages, with 250g potato 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

2 Babybel Mini Lights and 25g mixed nuts.


DINNER

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Breakfast


Cereal and fruit 40g of wholegrain cereal, with 125ml of semi-skimmed milk topped with 1 heaped tbsp of blueberries and 1 heaped tbsp of raspberries.

Lunch


Open chicken, bacon and avocado sandwich 1 medium slice of wholemeal bread, topped with large handful of salad leaves, 4 cherry tomatoes (halved), 50g cucumber (sliced), half a medium avocado (70g - sliced), 60g grilled skinless chicken breast, 2 grilled bacon medallions (cut into strips) and 1 tbsp low fat caesar salad dressing.

Dinner


Mexican bean burger and salad



1,401 54.0g 17.1g 159.4g 67.1g 69.6g 4.64g

10 DAY

STARTER PLAN

DAY 2

1 ready-made 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.

Snacks

250g mixed fruit on 3 skewers with 35g of melted milk chocolate.


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Breakfast


Egg and soldiers2 soft boiled eggs with 2 medium slices of wholemeal toast, thinly spread with low fat margarine and cut into strips.

Lunch

Kc 431 Ft 6.6g Sf 2.3g Cb 73.3g Sg 11.1g Pr 22.g5 Sa 0.84g

Baked potato with cottage cheeseLarge potato (370g raw) baked, 10g low fat spread, 125g reduced fat cottage cheese and a side salad of lettuce, cucumber and cherry tomatoes.

Dinner


Chicken tikka kebabs with mint yogurt



1,383 33.7g 10.4g 165.1g 53.3g 108.8g 3.77g

10 DAY

STARTER PLAN

DAY 3

1. Mix 1 tbsp tikka paste with 100g low fat natural yogurt and use to marinade 200g chicken cubes.

2. Place the chicken onto skewers with 1 chopped medium red pepper and half a medium white onion, chopped.

3. Put under the grill on a medium heat and cook through, turning regularly. 4. Meanwhile mix 100g low fat natural yogurt with 3 sprigs of chopped fresh

mint.5. Serve the chicken skewers with a salad of cucumber, cherry tomatoes,

chopped red onion and coriander and drizzle with the mint yogurt.

Snacks

3 lightly salted rice cakes with 60g light cream cheese and 9 slices of cucumber. One medium apple.


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Breakfast


Avocado smash on toastMash 1 small avocado and mix with 40g chopped red onion, 3 finely chopped cherry tomatoes, a squeeze of lemon juice and salt and pepper. Spread over two slices of wholemeal bread, slightly toasted.

Lunch


Ham and cheese loaded potato skinsGet 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.

Dinner


Lamb chop with minted new potatoes



1,413 52.5g 20.8g 171.5g 53.8g 72.8g 3.87g

10 DAY

STARTER PLAN

DAY 4

1 small lamb chop (75g raw)200g new potatoes100g frozen peas2 tbsp of mint sauce

1. Preheat the oven to 200ºC and bring a pan of water to the boil.

2. Halve the new potatoes and boil for 15-20 minutes until cooked through.

3. Meanwhile, cook the lamb chop in the oven for 20 minutes until cooked.

4. Boil the peas for 5-10 minutes in a separate pan.

5. Drain the potatoes and mix with a tbsp of mint sauce.

6. Serve the chop, potatoes and peas with a tbsp of mint sauce.

Snacks

250ml glass of semi-skimmed milk or 150g pot of low fat yogurt. 1 medium banana.


LUNCH

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Breakfast


Banana and blueberry pancakesHeat 1 tsp of olive oil in a pan. Mash a large banana and mix with 2 medium eggs and 80g blueberries. Add large spoonfuls of the mixture to the pan to make small pancake shapes. Cook for 2-3 minutes on a low heat and turn until evenly cooked. Serve with a drizzle of honey.

Lunch


Ham and tomato sandwich thinsFill 2 wholemeal sandwich thins with a handful of salad leaves, 2 slices of tomato, 1 slice of lean ham and 10g of light mayonnaise.

Dinner


Vegetable and cheese pizza



1,478 45.9g 16.5g 164.6g 61.9g 67.6g 4.48g

10 DAY

STARTER PLAN

DAY 5

1 thin based vegetable and cheese pizza (approx. 650 kcals) topped with rocket and cherry tomatoes.

Snacks

A 175ml glass of white, rose or red wine.

Kc 131 Ft 0g Sf 0g Cb 1.0g Sg 1.0g Pr 0.2g Sa 0.04g

BREAKFAST

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Breakfast


Grill up2 grilled bacon medallions, 1 grilled Quorn sausage, 150g baked beans, 40g sliced dry fried mushrooms, 2 tomato halves grilled and 1 medium slice of wholemeal toast with a thin spread of reduced fat spread.

Lunch


Mixed bean soup with a bread roll600g pot of fresh soup (approx. 275 calories), with a medium wholemeal bread roll.

Dinner


Prawn noodle stir fry



1,453 27.4g 6.5g 210.6g 78.6g 79.5g 9.64g

10 DAY

STARTER PLAN

DAY 6

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.

Snacks

A 125g pot of low fat yogurt and a satsuma.


LUNCH

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Breakfast


Smoked salmon and cream cheese bagel 1/2 bagel toasted, with 60g low fat cream cheese and 50g smoked salmon.

Lunch


Mixed vegetable rice salad Mix half a pouch of microwaveable wholegrain rice with half a can of mixed bean salad, 80g sweetcorn, 1 small chopped red onion, half a chopped green pepper and 1 tbsp of chilli sauce.

Dinner


Cajun spiced turkey breast with sweet potato wedges



1,380 29.3g 8.0g 191.4g 70.5g 84.3g 6.66g

10 DAY

STARTER PLAN

DAY 7

150g skinless turkey breast2 tsp cajun seasoning200g sweet potato2 tsp olive oil60g lettuce50g cucumber4 cherry tomatoes1 tbsp reduced fat sour cream and chive dip

1. Preheat the oven to 200ºC and heat the olive oil in an oven tray.

2. Cut the sweet potato into wedges and par boil for 10 minutes.

3. Add to the hot olive oil, coat well, season with salt and pepper and bake for 30 minutes.

4. Butterfly the turkey breast and season with the cajun spices. Cook in the oven for 25-30 minutes until cooked through.

5. Serve the turkey and wedges with a large mixed salad and sour cream and chive dip.

Snacks

100g of grapes with a 125g pot of low fat yogurt.


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Breakfast


Cereal and fruit 40g of wholegrain cereal, with 125ml of semi-skimmed milk topped with a 1 heaped tbsp of blueberries and half a grapefruit.

Lunch


Egg, asparagus and croûton salad100g mixed salad leaves, 8 cherry tomatoes, 8 asparagus spears (steamed), 2 eggs soft boiled, 50g homemade croutons (cut a small crusty bread roll into chunks, drizzle with a tsp of olive oil and grill for 10 mins until crispy).

Dinner


Chicken risotto



1,343 35.5g 9.7g 161.0g 45.0g 96.5g 3.63g

10 DAY

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DAY 8

130g chicken breast50g sweetcorn30g peasSmall onion1/2 red pepper6 mushrooms150ml chicken stockBlack pepperFrylight50g Arborio rice10g grated parmesan cheese

1. Slice the chicken and fry in the Frylight.2. Add the rice, diced onion, pepper and

mushrooms - keep stirring. 3. Add chicken stock a little at a time and

keep mixing. 4. Throw in peas and sweetcorn. 5. The stock should be reducing down -

you may not need to use it all, just keep an eye on it.

6. Serve with the grated parmesan on top.

Snacks

1 medium slice of wholemeal toast with 20g reduced fat peanut butter.


DINNER

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Breakfast


Scrambled egg and smoked salmon on toast1 slice of wholemeal toast thinly spread with reduced fat spread topped with 2 medium eggs (scrambled) and 50g smoked salmon.

Lunch


Chicken and avocado topped crispbreads4 rye crispbreads, topped with 100g mashed avocado, seasoned with salt, pepper and lemon juice and 100g of ready to eat chicken breast pieces.

Dinner


Pesto spaghetti with tuna steak



1,405 52.0g 10.9g 134.5g 40.6g 103.1g 4.34g

10 DAY

STARTER PLAN

DAY 9

75g wholewheat spaghetti1 tsp olive oil80g mushrooms, sliced1 small onion, diced 140g tuna steak1 heaped tbsp reduced fat pesto

1. Bring a pan of water to the boil and cook the spaghetti according to pack instructions.

2. Meanwhile, heat the olive oil in a frying pan and fry the mushrooms and onion.

3. Heat a non-stick griddle pan and cook the tuna steak for 1-2 minutes on each side - longer if you like it well done.

4. Once the spaghetti is cooked, add to the frying pan with the veg, pesto and a little water, and heat through.

5. Spoon the spaghetti into a bowl and top with the tuna steak sliced into strips.

Snacks

1 medium banana and a medium apple.

Kc 128 Ft 0.5g Sf 0.1g Cb 32.3g Sg 30.1g Pr 1.6g Sa 0g

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Breakfast


BLT2 slices of wholemeal bread spread with low fat mayonnaise (20g), with lettuce, 2 slices of tomato and 2 low fat bacon medallions (grilled).

Lunch


Tomato and mushroom tortilla pizza1 wholemeal tortilla wrap3 tbsp tomato puree1/2 green pepper, finely sliced5 mushrooms, thinly sliced40g grated reduced fat cheddar cheese1 medium tomatoHandful of rocket

1. Place the tortilla wrap on foil and spread with the tomato puree.

2. Cover with the finely sliced pepper and mushrooms, season with salt and pepper and grill for 3 minutes.

3. Sprinkle with grated cheese and grill until melted.

4. Serve with rocket leaves and chopped tomato salad.

Dinner


Beef bolognese with courgetti (serves 2)



1,363 53.6g 18.6g 118.1g 40.1g 100.6g 8.19g

10 DAY

STARTER PLAN

DAY 10

2 tsp olive oil1 medium onion, diced2 sticks of celery, chopped1 medium carrot, chopped6 cherry tomatoes, halved1 garlic clove, crushed400g lean steak mince (5% fat)1 tin chopped tomatoes1 beef stock cube3 sprigs fresh basil1 tsp oregano2 large courgettes30g parmesan cheese, shaved

1. Heat the oil in a frying pan and add the onion, garlic, celery and carrot. Cook until softened.

2. Add the mince and cook until browned.3. Add the chopped tomatoes, fresh

tomatoes, stock, basil and oregano and bring to the boil.

4. Reduce the heat and simmer for 30-40 minutes.

5. 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.

6. Serve the courgetti topped with the bolognese sauce and parmesan shavings.

Snacks

1 pack of lighter crisps with 30g reduced fat houmous


DINNER

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the power of - d2lhwe7okuon6r.cloudfront.net addition to the meal plan you have 150ml milk ... 250g...

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