No calorie counting here - just healthy, balanced eating. Adapt this meal plan to suit you and your needs - we all have varied dietary needs and here is a suggested two week meal plan to pick and choose from as you wish.

Just be aware of the calorie balance - if you intake more calories than you need then you will gain weight. If you are looking to lose weight, you can track the calories to ensure you are not taking in too many calories and able to achieve the calorie deficit.

Kirsty 🙂

Week 1


Breakfast: Peanut butter and strawberry overnight oats.

(50g jumbo oats; 2 tbsp natural yoghurt; 1/2 apple, coarsely grated; 1/4 tsp ground cinnamon; 150ml milk; 1 tbsp chia seeds. To serve: peanut butter, sliced strawberry, banana).

Mix together and refrigerate overnight in an airtight containers.

Lunch: Wholewheat Giant Couscous with roasted pepper, red onion and courgette, 30g feta and 2 handfuls of rocket.

Dinner: Courgette, feta and mint frittata (2 medium courgettes, grated; handful fresh mint leaves, chopped, 1 small onion, finely chopped, salt and pepper, glug of olive oil, 8 eggs, pinch of cayenne pepper)

  1. Preheat the grill, then chuck the courgette, mint and onion in a bowl, season and stir.
  2. Heat the olive oil in a large frying pan, then add the courgette and onion mixture. Fry for 5 mins until soft.
  3. Meanwhile, beat the eggs with the cayenne pepper, then crumble in the feta. Add to the frying pan and cook for 4-5 mins until the egg begins to set on the base. Put the pan under the grill and heat the frittata until golden.
  4. Place a plate upside down over the pan then flip it over so the frittata falls onto the plate. Serve with sliced chillies and mixed green leaves.

Snack: 2 boiled eggs


Breakfast: 150g Greek yoghurt, 2 handfuls of mixed berries, 1 tbsp pumpkin seeds.

Lunch: Courgette, feta and mint frittata.

Dinner: Baked paprika-spiced chicken with asparagus (6 sprays of olive oil; 2 chicken breasts; paprika; salt and pepper; 300g asparagus; 2 corn cobs; 1 avocado, sliced).

  1. Preheat the oven to 180°C. Spray the oil on the chicken and season with paprika, salt and pepper.
  2. Cook the chicken breast for 25 minutes or until the juices run clear.
  3. Meanwhile, steam the asparagus and corn.
  4. Serve the chicken breast with the avocado, asparagus and corn on the cob.

Snack: 2 tbsp hummus with carrot sticks.


Breakfast: Banana overnight oats

40g (1/3 cup) Rolled Oats, 1 tbsp Chia Seeds, 1/4 tsp Cinnamon, 1/2 Banana, mashed, 1 tbsp Peanut Butter, 120ml (1/2 cup) Almond Milk (or milk of choice)

Stir together to fully combine the mixture and refrigerate overnight in an airtight container (or at least four hours)

Lunch: Baked paprika-spiced chicken with asparagus

Dinner: Lentil and tomato soup (1 tsp ground cumin; 1 tsp ground coriander; 1 tbsp olive oil; 1 red onion, finely diced; salt and pepper; 2 garlic cloves, crushed; 100g red lentils; 300ml chicken or vegetable stock; 400g tin of chopped tomatoes; natural yoghurt, to serve).

  1. In a large pan, dry-fry the cumin and coriander over a medium heat for 30 secs, then add the olive oil. Pop the diced onion in with a pinch of salt and sauté for 5 mins.
  2. Throw in the garlic and cook, stirring for 1 minute, the add the lentils.
  3. Add the stock and tomatoes, bring to a simmer and let the soup cook for 20 minutes.
  4. Season with salt and pepper at the end and top with a dollop of yoghurt.

Snack: 1 tbsp almond butter on 2 oatcakes


Breakfast: Smoothie made from 50g strawberries, 1 frozen ripe banana, 100g natural Greek yoghurt, 300ml almond milk, 2 tbsp chia seeds, 1 tsp cinnamon.

Lunch: Lentil and tomato soup.

Dinner: Lamb and courgette skewers (recipe next day)

Snack: Peanut butter and chia energy ball (90g rolled oats; 130g peanut butter; 2 tbsp honey; 1 tbsp chia seeds; handful of cacao nibs).

  1. Mix the ingredients ina . bowl then roll it into bite-sized balls. Refrigerate to set.


Breakfast: Smoothie made from 1/2 frozen mango, 1/2 frozen avocado, 2 handfuls of spinach, 300ml unsweetened soya milk, juice of 1/2 lime.

Lunch: Lamb and courgette skewers (1 tbsp olive oil; 300g lamb, diced with fat removed; 2 tsp ground cumin; salt and pepper; 2 courgettes; 2 red onions; 400g green veg of your choice, steamed).

  1. Preheat the grill to high. Rub the oil over the lamb then rub in the cumin and a pinch of salt and pepper.
  2. Chop the courgette and onion into bite-sized chunks and feed alternate slices of meat, courgette and onion on to your skewers.
  3. Season the kebabs and place them under the grill - cook for 6 mins, turning once. Serve alongside steamed green veg.

Dinner: 2 mackerel fillets served with 50g steamed kale and 100g brown rice.

Snack: 30g dark chocolate.


Breakfast: 2 large eggs, scrambled and 1/2 avocado on a slice of wholegrain toast.

Lunch: Mackerel with kale and brown rice.

Dinner: Grilled chicken with chickpeas, spinach and butternut squash (1 chicken breast; 1 butternut squash, diced; 1 tbsp olive oil, 1/2 garlic clove, minced; 300g spinach; 400g tin of chickpeas; 2 tbsp ground cumin).

  1. Grill the chicken, the shred it.
  2. Meanwhile, steam the squash, then heat the olive oil and garlic in a frying pan over a high heat for 2 mins. Smells good, doesn't it.
  3. Add the spinach, squash, shredded chicken, chickpeas and cumin to the pan.
  4. Stir constantly until the spinach fully wilts and the chickpeas heat through, then dish up.

Snack: An apple with 1 tbsp almond butter.


Breakfast: Three ingredient pancakes made from 1 ripe banana, 2 eggs and 1/2 tsp cinnamon. Top with Greek yoghurt, berries and seeds.

Lunch: Grilled chicken with chickpeas, spinach and butternut squash.

Dinner: Broccoli and bean soup (1 head of broccoli; 1 tbsp olive oil; 4 garlic cloves, chopped; 1 tbsp ground cumin; salt and pepper; 200g spinach; 400g tin of cannellini beans; juice of 1 lemon; handful of fresh coriander; 600ml vegetable stock).

  1. Chop the broccoli into small pieces.
  2. Heat the oil in a pan, then add the garlic, cumin, salt and pepper.
  3. Add the broccoli and cook until tender.
  4. Stir in the spinach and let it wilt.
  5. Add the mixture to a blender with the beans, lemon juice, coriander, stock and a pinch of salt. Blitz, then serve.

Snack: 2 tbsp beetroot and white bean dip with cucumber sticks.

Week 2


Breakfast: Peanut butter and banana overnight oats (50g jumbo oats; 2 tbsp natural yoghurt; 1/2 apple, coarsely grated; 1/4 tsp ground cinnamon; 150ml milk; 1 tbsp chia seeds. To serve: peanut butter, sliced strawberry, banana).

  1. The night before, put all the ingredients in a jar and stir, then put in the fridge. In the morning add any toppings or extra yoghurt.

Lunch: Broccoli and bean soup. (see Week One)

Dinner: 2 baked salmon fillets, 2 medium sweet potatoes, 1 pepper, 1 courgette, 1 red onion and a handful of cherry tomatoes, all chopped and roasted.

Snack: 2 tbsp hummus with carrot sticks.


Breakfast: Strawberry overnight oats.

Lunch: Baked salmon fillet with roast vegetables and sweet potato.

Dinner: Beetroot, feta and chickpea salad.

Snack: Handful of almonds and an apple (400g tin of chickpeas; 80g feta, crumbled; 4 beetroot, sliced; 2 spring onions, chopped; 1 small bag of spinach; juice of 1/2 lemon; glug of olive oil).

  1. Mix the ingredients together in a bowl and serve.


Breakfast: 2 poached eggs on a slice of wholegrain toast.

Lunch: Beetroot, feta and chickpea salad.

Dinner: Chicken and vegetable soup (1 tbsp olive oil; 3 large onions, chopped; 8 garlic cloves, chopped; 40g fresh ginger, chopped; 8 chicken breasts; 6 large carrots, chopped; 2ltr chicken stock; 3 large courgettes, chopped; 1 large green or white cabbage, shredded; crusty whole grain bread, to serve - optional).

  1. This one makes 6-8 portions - so clear room in your fridge.
  2. Heat the olive oil in a saucepan over a medium heat and gently sauté the onion, garlic and ginger until soft.
  3. Add the chicken breasts and carrots to the pan and pour over the stock. Bring to the boil and simmer for 30 minutes or until the chicken is cooked through.
  4. Fish out the chicken and add the courgette and cabbage. Simmer for 10 minutes.
  5. Meanwhile, shred the chicken into large pieces, using a knife and fork, then return it to the pan, before ladling up.

Snack: 2 tbsp beetroot and white bean dip with cucumber sticks.


Breakfast: 150g Greek yoghurt topped with passion fruit.

Lunch: Chicken and vegetable soup.

Dinner: Sweet potato jackets with tuna (2 sweet potatoes; 185g tin of tuna, drained; 1/2 red onion, finely sliced; 1 small red chilli, sliced; juice of 1 lime; 6 tbsp Greek yoghurt; handful of coriander leaves).

  1. Prick the potatoes with a fork and microwave until tender - roughly 12 mins.
  2. Split in half and top with the rest of the ingredients.

Snack: 2 hard boiled eggs.


Breakfast: 2 slices of wholegrain toast, topped with 2 heaped tbsp almond butter and chia jam (4 tbsp chia seeds; 1 heaped tsp beetroot powder; 100ml Press London Orchard 1 Strawberry, Apple, Lemon, Mint juice or any red fruit juice).

  1. In a bowl, stir the chia seeds and beetroot powder through the strawberry juice. Let this thicken for 5 mins, stirring regularly.

Lunch: Sweet potato jackets with tuna.

Dinner: Broccoli and bean soup.

Snack: 30g dark chocolate.


Breakfast: Smoothie made from 1/2 frozen mango, 1/2 frozen avocado; 2 handfuls of spinach; 300 ml unsweetened soya milk, juice of 1/2 lime).

Lunch: Broccoli and bean soup.

Dinner: Chickpea, pumpkin and coconut curry (1 tbsp coconut oil; 1 onion, thinly sliced; 500g pumpkin, deseeded, peeled and cut into 3cm cubes; 100ml madras cooking sauce; 350ml coconut milk; 400g tin of chickpeas, rinsed and drained; handful of spinach; 2 tbsp chopped fresh coriander, to serve; brown rice, to serve).

  1. Heat the oil in a saucepan over a medium-high heat. Add the onion and cook, stirring for 3-4 mins or until the onion softens. Add the pumpkin, madras sauce and coconut milk and bring to the boil.
  2. Reduce the heat to low and cook, covered, stirring occasionally, for 12-15 mins/until the pumpkin is tender.
  3. Pop in the chickpeas and spinach. Cover and cook for 3-4 minutes or until the spinach wilts. Remove from the heat.
  4. Sprinkle with coriander and serve with brown rice.

Snack: 150g yoghurt and raspberries.


Breakfast: Chia seed porridge (30g oats; 300ml almond milk; 2 tbsp chia seeds; handful of nuts; 1 banana, chopped; 1 tbsp coconut flakes or dessicated coconut).

  1. Place the oats and almond milk in a small saucepan and heat for 5 mins until thick.
  2. Turn off the heat and stir in the chia seeds.
  3. Top with nuts, chopped banana and coconut.

Lunch: Chickpeak, pumpkin and coconut curry.

Dinner: 2 pesto-topped cod fillets, baked, 200g broccoli and 350g new potatoes.

Snack: 1 tbsp almond butter on 2 oatcakes.

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