(No Fuss, No Starving)
A simple diet plan designed for those who are watching their weight.
Avoid the reality: Most meal plans sound like homework. This one doesn’t.
All of the meals here are made with common ingredients found in any grocery store. Without any of that “super food” crap, no carbs being eliminated, and no measuring to the gram! Simple, satisfying meals that help you eat a little better and keep you happy and full.
How it works
3 meals + 2 snacks a day. Eat protein at each meal (makes you feel more satisfied for longer), eat vegetables as much as possible, and allow some flexibility in the meal plan, depending on what is available in the refrigerator.
Monday
| Meal | What to Eat |
| Breakfast | Strawberry warm porridge (skimmed milk) with a touch of chia seeds |
| Snack | 1 crisp apple |
| Lunch | Grilled chicken breast + large colourful salad (lettuce, cucumber, tomato and pepper) + small wholemeal roll |
| Snack | Greek yogurt and some blueberries |
| Dinner | Oven-baked cod, Steamed broccoli & carrots, small baked potato |
Tuesday
| Meal | What to Eat |
| Breakfast | 2 scrambled eggs with spinach and grilled tomatoes and 1 slice wholemeal toast |
| Snack | 1 juicy pear |
| Lunch | Wholemeal wrap, turkey, lettuce, cucumber, pepper, light yoghurt dressing |
| Snack | Hummus (a spoon) and carrot and cucumber sticks. |
| Dinner | Grilled salmon, quinoa, roasted seasonal veg |
Wednesday
| Meal | What to Eat |
| Breakfast | Greek yogurt, oats, raspberries, and some chopped almonds |
| Snack | 1 orange |
| Lunch | Homemade veggie soup + 1 slice wholemeal bread |
| Snack | Cottage cheese with slices of cucumber |
| Dinner | Grilled chicken breast, brown rice, steamed green beans |
Thursday
| Meal | What to Eat |
| Breakfast | Overnight oats – skimmed milk, cinnamon, sliced banana |
| Snack | Small handful of grapes |
| Lunch | Tuna salad (Lettuce, cucumber, tomato, sweetcorn) with lemon + olive oil |
| Snack | 1 boiled egg |
| Dinner | Turkey meatballs, wholewheat pasta, homemade tomato sauce |
Friday
| Meal | What to Eat |
| Breakfast | Wholemeal toast, mashed avocado and poached egg |
| Snack | Fresh strawberries |
| Lunch | Grilled chicken salad with mixed greens, pepper and cucumber |
| Snack | Low-fat yogurt |
| Dinner | Baked haddock, roasted sweet potato, steamed peas |
Saturday
| Meal | What to Eat |
| Breakfast | Green smoothie with spinach, banana, skimmed milk and Greek yoghurt. |
| Snack | 1 apple |
| Lunch | Chickpea salad (cucumber, tomato, red onion, lemon) |
| Snack | Small handful of unsalted almonds |
| Dinner | Lean beef stir-fry with vegetables and brown rice |
Sunday
| Meal | What to Eat |
| Breakfast | 2 boiled eggs, grilled mushrooms & tomatoes + 1 slice wholemeal toast |
| Snack | Mixed berries in a bowl |
| Lunch | Roast chicken, steamed veg, small portion mashed potato |
| Snack | Cottage cheese slices with pineapple chunks |
| Dinner | Homemade lentil soup + fresh green salad |
Shopping List
Examples of proteins for kids are chicken breast, turkey breast, lean beef, salmon, cod/haddock, tuna, eggs, Greek yogurt, and cottage cheese.
Grains: Porridge oats, wholemeal bread, wholemeal wraps, brown rice, quinoa, wholewheat pasta
Fruit: Apples, pears, bananas, oranges, strawberries, blueberries, raspberries, grapes, pineapple
Veggies: Spinach, broccoli, mixed salad leaves, sweetcorn, potatoes, sweet potatoes, cucumbers, peppers, green beans, mushrooms
This is the equipment you need to prepare the ingredients. This is the equipment you’ll need to get the ingredients ready.
With these 5 rules, this will become easy.
1. Half your plate = veggies! If possible, every meal.
2. Protein first. That’s what really helps to curb hunger.
3. Water > everything. Drink water throughout the day, not just during meals.
4. Eat slowly; do not overstuff yourself.
5. Just one treat will not spoil it. This is something she’s doing, not something she’s being punished for.
You can use any protein or veg for any of the items on the list; the food plan is flexible enough as long as the balance remains the same.
