The Food

Basic Shopping list (from Asda cos it's the closest and cheapest to me) -
  • 4 Small bags of ready to eat Salad
  • 2 Small Boxes of ready to eat Salad
  • 1 Punnet of Cherry Tomatoes
  • 5 Bananas
  • 1 Grapefruit
  • 10 Pieces of other fruit (your choice)
  • 2 1Ltr Cartons of fresh Orange Juice
  • 3.5 Pints of Semi-Skimmed Milk
  • 1 tub of Flora Light 
  • 1 box of Weetabix 
  • 1 box of Shredded Wheat
  • 1 Loaf of Wholemeal Bread
  • 1 Jar or Marmite (Skip if you hate it :)
  • 1 Jar Reduced Sugar Jam or a Jar of Honey
  • 1 Bottle of Oil Free Dressing (I tend to like Honey Mustard)
  • 1 Bag of Porridge
  • 1 Multi Pack of Two Finger KitKats
  • 1 Multi Pack of 6 Small Bags of Snack A Jacks (any flavour)
  • 8 Small tubs of Low Fat Pro-Biotic Fruit Yoghurt
  • 5 Small tubs of Fruit Pieces in Fruit Juice (Not Syrup)
  • 1 Packet of Crumpets
  • 1 Packet of 4 Microwave Steam Fresh Vegetables
  • 1 Pack of Current Buns or Tea Cakes
  • 1 Multi pack of 6 Walkers Lights any flavour
  • 1 Packet of Digestive Biscuits
  • 1 Red Pepper
  • 6 Eggs
  • 2 Small Tins of Reduced Sugar, Reduced Salt Baked Beans
  • 1 Packet of 6 Jam Tarts
  • 1 Tin of Vegetable Soup (If you don't like vegetable soup look at the low fat range and pick one)
  • 1 250g Potato
  • Multi Pack of 4 large bottles of still spring water
  • 1 Tin of Tuna
  • Optional - 6 Pack of 500ml bottles of spring water for on the move
The Meals - 

Now for me there are no real hard and fast rules here, I just try and do my best. However I have a family and so eat with my Girlfriend and her two kids usually which means its easier if I have the main part of the meal say a Chicken Kiev and then have salad or vegetables with it instead of chips and beans and a piece of fruit for dessert.
You may have totally different circumstances and need something quick and easy in which case go for the healthy eating range of frozen ready meals or have grilled Salmon and salad. Whatever you choose just try to keep the calories and fat down to a minimum so no fried food or mega cheesy meaty pizza etc.

Meal Ideas -

Breakfasts - 
  1. Glass of Orange Juice, 2 Weetabix or Shredded Wheat with Semi-Skimmed Milk, 1 Slice Wholemeal toast with a little Flora Light and Marmite or Jam, 1 Banana.
  2. Glass of Semi-Skimmed Milk, 1 Grapefruit, 3 Crumpets with a little Flora Light and some Marmite or Jam, 1 Hard Boiled Egg.
  3. Glass of Orange Juice, 50g Porridge made with half Semi-Skimmed Milk and half water with a banana chopped into it, 1 Slice Wholemeal toast with a little Flora Light and some Marmite or Jam.
  4. Glass of Orange Juice, 2 Weetabix or Shredded Wheat with a pot of low fat fruit yoghurt to top, small pot of fruit pieces in fruit juice, 1 Crumpet with a little Flora Light and Marmite or Jam, 1 Banana.
  5. Glass or Orange Juice, 1 Slice of wholemeal bread with 2 eggs scrambled to top (easy on the butter and milk in the scrambled eggs), 1 piece of fruit.
  6. Glass of Orange Juice, 1 slice of wholemeal toast topped with six grilled cherry tomatoes and 1 small tin of reduced sugar, reduced salt baked beans, 1 slice of wholemeal toast with a little Flora Light, 1 piece of fruit.

Lunches - 
  1. Baked Potato topped with small tin of low sugar, low salt baked beans, small bag salad, 1 piece of fruit.
  2. Egg mayonnaise and cress sandwich, box of salad with oil free dressing, 1 piece of fruit.
  3. Tuna Salad Sandwich, 4 cherry tomatoes, 1 piece of fruit.
  4. Tin of Vegetable soup (or other low fat soup, 2 slices of wholemeal toast, 1 piece of fruit.
  5. Any healthy eating sandwich (low fat, low salt etc), 1 piece of fruit, 1 pot of low fat fruit yoghurt.
  6. Any healthy eating sandwich (low fat, low salt etc), 1 box of salad with oil free dressing, 1 pot of low fat fruit yoghurt, 1 piece of fruit.
  7. Chicken Salad Sandwich, 4 Cherry Tomatoes, 1 piece of fruit.
Note: The Sandwiches should be less than 380Kcal and less than 4g fat, check the labels of ready made ones or make at home.

Dinners (These are only a few guidance notes because no-one is the same or likes the same things) -
  • Only have one piece of main meal for example 1 grilled chicken breast, 1 fillet of grilled salmon etc
  • Instead of Chips and beans opt for salad or steamed vegetables 
  • Have two of the following after your meal - 1 piece of fruit, 1 pot of low fat fruit yoghurt, 1 small pot of fruit pieces in fruit juice, 1 banana or 1 small pot of low fat rice pudding (optional not on shopping list)
  • Have a glass of water with your meal or as a treat a glass of Coke Zero
Snacks - 

In a day you can have any three of the following as a snack between meals to tide you over and stop cupboard raiding or the urge to go get a chocolate bar from the vending machines.
  • 1 two finger KitKat
  • 1 Small Packet of Snack a Jacks
  • 2 Digestive Bicuits
  • 1 small current bun or tea cake
  • 1 small bag of Walkers Lights
  • 1 Jam Tart
Tips -
  • You can have up to two alcoholic drinks per day (two half pints of beer, two small glasses of wine or two single measures of spirits) however you'll lose weight faster if you don't. Oh and you can't just have a load at the weekend, you can carry over one days worth only.
  • Aim to drink 7-8 glasses of water per day.
  • Try to only have 2-3 cups of Coffee or Tea max per day (one of my little stumbling blocks)
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