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

Nuts Herbs
Vegetable
Fruits Grains Dairy Meat Oil Beverages & &
s
Seeds Spices
Almond
Asparagus
milk
Broccoli
Apples Butter Chicken Coconut aloe vera
Brussels Barley Coconut Spices are
Avocados Egg Shrimp Olive juice
sprouts Oats Pumpkin generally
Cherries whites Turkey Soy apple juice avoided as
Cabbage Wheat seeds
Coconut Ghee (All in Sunflowe apricot juice
Cauliflowe White Sunflowe too heating.
Figs (clarified small r berry juice
r rice r seeds In small
Dark butter )- amounts (sweet) amounts, the
Celery (prefer
grapes unless ) black tea following
Cucumber basma
Mangoes you are carob sweet and
Green ti rice)
Melons watching chai (hot, astringent
beans
Oranges cholester spiced spices are
Green
Pears ol milk)* OK
(sweet)
Pineapples Ice cream cherry juice
peppers
Plums Milk (sweet)
Leafy Cardamom
Prunes cool dairy
green Cilantro(gree
Raisins drinks
vegetable n coriander)
grain
s Cinnamon
"coffee"
Lettuce Coriander
grape juice
Mushroom seed
mango juice
s Dill
mixed veg.
Okra Fennel
juice
Parsley Mint
orange
Peas Saffron
juice
Potatoes Turmeric
peach
Sprouts
nectar
Squash Plus small
pomegranat
Sweet amounts of
e juice
potatoes cumin and
prune juice
Zucchini black
pear juice
rice milk pepper
soy milk
vegetable
bouillon
 List of unfavorable food items
Nuts Herbs
Vegetable
Fruits Grains Dairy Meat Oil Beverages & &
s
Seeds Spices
Apricots Red Apple cider
All, All pungent
Beets Bananas Brown Buttermilkmeat Almond berry juice
except herbs and
Carrots Berries rice Cheese and sea Corn (sour)
mentione spices,
Eggplant Cherries Corn Egg yolks food in Safflower caffeinated
d above except as
Garlic (sour) Millet Sour general Sesame beverages
Hot Cranberrie Rye cream ) carbonated noted. Take
peppers s Yogurt drinks only the
Onions Grapefruit carrot juice minimal
Radishes Papayas cherry juice amounts of
Spinach Peaches (sour) the following:
Tomatoes Persimmon chocolate
s milk Barbecue
coffee sauce
cranberry Catsup
juice Mustard
grapefruit Pickles
juice Salt
iced tea Sour salad
iced drinks dressings
lemonade Spicy
papaya condiments
juice tomato Vinegar
juice sour
juices

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 porridge
Porridge made with water and topped with natural yoghurt,
banana, raisins and sweetened with honey.

• Fruit salad with yoghurt and oats

Fresh fruit salad with natural yoghurt and a sprinkling of
oats.

• Fresh fruit smoothie

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

• Muesli and yoghurt

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

• Fresh fruit and yoghurt

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

Detox Plan Lunches

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

• Tuna and sweetcorn jacket potato and salad

Jacket potato topped with tuna (canned in water) mixed
with sweetcorn and natural yoghurt and served with salad.
 • Mediterranean salad with rice cakes
Rice cakes served with rocket, avocado, tomatoes, fresh
basil and black pepper. Plus a handful of unsalted nuts.

• Guacamole with crudités

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

• Tzatziki with crudités

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

• Avocado and prawn salad

Fresh avocado served with prawns, salad, balsamic vinegar
and lemon juice.

• Jacket potato with grilled cod

Grilled cod fillet served with jacket potatoes and lightly
steamed vegetables.

Detox Plan Dinners

• Chinese vegetable stir fry
Stir 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 potato

Bake a salmon fillet and serve with a jacket potato and
steamed vegetables.

• Tuna and prawns with noodles

Gently 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 rice

Gently 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 casserole

Gently 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 1
Breakfast: 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 2
Breakfast: 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 3
Breakfast: 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 4
Breakfast: Shredded wheat with rye bread
• 45 g serving of Light Choices shredded wheat mixed with 25g sliced
almonds and
125 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 5
Breakfast: 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 6
Breakfast: 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 7
Breakfast: 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 2
Breakfast: 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 3
Breakfast: 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 4
Breakfast: 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 5
Breakfast: 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 6
Breakfast: 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 7
Breakfast: 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 1
Breakfast: 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 2
Breakfast: 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 3
Breakfast: 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 4
Breakfast: 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 5
Breakfast: 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 6
Breakfast: 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 7
Breakfast: 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 1
Breakfast: 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 2
Breakfast: 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 3
Breakfast: 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 4
Breakfast: 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 5
Breakfast: 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 6
Breakfast: 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 7
Breakfast: 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