Meal planner: Eating for one

Monday Tuesday Wednesday Thursday

Breakfast Banana porridge: 50g oats, 150ml semi- 2 Shredded Wheat pillows, 200ml 2 slices wholemeal toast, 2 tsp Microwave mug: apple and cinnamon
skimmed milk, 100ml water, 100g sliced semi-skimmed milk + 1 tbsp raisins (15g) unsaturated spread + 2 tsp reduced- fruity porridge
— —
banana + 2 tsp flaked almonds (10g) sugar jam/marmalade
— 294Kcal 49Carbs(g) 0F&V — 202Kcal 34Carbs(g) 1F&V
442Kcal 20.6Carbs(g) 1F&V 267Kcal 33.7Carbs(g) 0F&V

Snack Fruit and nut bar 1 medium banana (100g) 115g low-fat fruit yogurt 2 oatcakes + 2 heaped tsp peanut
— — —
butter (20g)
123Kcal 17.4Carbs(g) 0F&V 86Kcal 19.3Carbs(g) 1F&V 58Kcal 8.2Carbs(g) 0F&V —
238Kcal 16.8Carbs(g) 0F&V

Lunch Mushroom and spring onion omelette, Tuna toastie: 2 slices wholemeal toast, 10g Chicken salad: 1 cooked chicken breast, Stuffed pitta: 1 wholemeal pitta, 60g
1 small wholemeal roll (50g) + 50g unsaturated spread, small can tuna in 2 tsp pesto, 2 tsp light mayo, 200g roast hummus, 50g reduced-fat colesaw, 5
reduced-fat coleslaw water, 2 tbsp light mayo, 40g sweetcorn veg + handful rocket + 1 medium cherry tomatoes + handful rocket
— —
+ 40g red pepper banana (100g)
444Kcal 26Carbs(g) 2F&V — — 471Kcal 51Carbs(g) 2.5F&V
481Kcal 38.4Carbs(g) 1F&V 416Kcal 29.7Carbs(g) 2.5F&V

Snack 2 satsumas (80g each) 115g low-fat fruit yogurt + 1 kiwi fruit (55g) 1 slice banana bread 200ml semi-skimmed milk
— — — —
40Kcal 10Carbs(g) 1F&V 91Kcal 14.3Carbs(g) 0.5F&V 170Kcal 28.6Carbs(g) 0F&V 100Kcal 9.6Carbs(g) 0F&V

Dinner 1 breaded pollock fillet, 200g sweet Griddled chicken breast, 200g roast veg Fruity mince, 200g baby new potatoes 100g Quorn chicken pieces fried in 2 tsp
potato wedges, 80g peas + tartare sauce + 150g sweet potato mash with 2 tsp + 80g broccoli oil, 250g stir-fry veg, ginger, garlic, 2 tsp
— —
unsaturated spread reduced-salt soy sauce + 150g noodles
648Kcal 18.9Carbs(g) 2F&V — 468Kcal 64.6Carbs(g) 3F&V —
617Kcal 47.8Carbs(g) 3F&V 330Kcal 49.6Carbs(g) 3F&V

Pudding 150ml 0% fat Greek yogurt Baked apple + 100g low-fat vanilla yogurt Microwave mug: chocolate, banana and 1 slice banana bread
— —
+ 80g canned pineapple in juice almond cup
— 202Kcal 30Carbs(g) 1F&V — 170Kcal 20.6Carbs(g) 0F&V
124Kcal 15Carbs(g) 1F&V 82Kcal 9.1Carbs(g) 0F&V

Snack 30g almonds Savoury popcorn 1 mug hot chocolate: 150ml semi- 15g almonds + 15g ready-to-eat dried
— —
skimmed milk, 1 tsp cocoa powder + apricots
198Kcal 74.9Carbs(g) 0F&V 55Kcal 7.4Carbs(g) 0F&V —
calorie-free sweetener
— 126Kcal 6.2Carbs(g) 0.5F&V
88Kcal 7.3Carbs(g) 0F&V

Milk 225ml semi-skimmed 225ml semi-skimmed 225ml semi-skimmed 225ml semi-skimmed

— — — —
105Kcal 10Carbs(g) 0F&V 105Kcal 10Carbs(g) 0F&V 105Kcal 10Carbs(g) 0F&V 105Kcal 10Carbs(g) 0F&V

Totals 2124Kcal 192.8Carbs(g) 7F&V 1931Kcal 216.2Carbs(g) 6.5F&V 1654Kcal 191.2Carbs(g) 5.5F&V 1742Kcal 205.8Carbs(g) 7F&V

All recipes with a next to it are available at www.diabetes.org.uk/recipes

 Meal planner: Eating for one continued Shopping list

Friday Saturday Sunday

Breakfast Very berry porridge Apple and muesli smoothie 2 scrambled eggs, 2 slices wholemeal
— —
toast + 2 tsp unsaturated margarine
248Kcal 46.7Carbs(g) 2F&V 301Kcal 49.8Carbs(g) 1F&V —
402Kcal 34Carbs(g) 0F&V

Snack 15g almonds + 15g ready-to-eat dried 2 satsumas (80g each) Summer berry smoothie
— —
apricots
— 40Kcal 10Carbs(g) 1F&V 99Kcal 15.2Carbs(g) 1F&V
126Kcal 6.2Carbs(g) 0.5F&V

Lunch Beans on toast: 1 slice wholemeal toast, Sardines on toast: 120g sardines in Low-sugar tomato soup + 1 small
200g reduced-sugar beans, 30g tomato sauce, 2 slices wholemeal toast wholemeal roll (50g)
—
reduced-fat Cheddar + 5 cherry tomatoes + 5 cherry tomatoes
— — 274Kcal 38.6Carbs(g) 0.5F&V
349Kcal 44Carbs(g) 2F&V 417Kcal 33.4Carbs(g) 1F&V

Snack 2 satsumas (80g each) 1 slice banana bread Fruit and nut bar
— — —
40Kcal 10Carbs(g) 1F&V 170Kcal 20.6Carbs(g) 0F&V 123Kcal 17.4Carbs(g) 0F&V

Dinner Baked pesto chicken with citrus Spaghetti bolognese Roast mackerel with curried coriander
—
couscous crust, 200g baby new potatoes + 80g
— 459Kcal 59.4Carbs(g) 2F&V
broccoli
622Kcal 60.3Carbs(g) 2F&V —
465Kcal 41.8Carbs(g) 2F&V

Pudding 1 pot reduced-fat chocolate mousse + Berry crush: 100g summer berries, 100g Baked apple, 100g low-fat vanilla
100g frozen raspberries Quark, sugar-free sweetener + 1 yogurt + 80g frozen raspberries
— —
crushed ginger biscuit
141Kcal 16.8Carbs(g) 1F&V — 227Kcal 33.7Carbs(g) 2F&V
145Kcal 16.1Carbs(g) 1F&V

Snack 25g peanuts 1 medium banana (100g) 115g low-fat fruit yogurt
— — —
158Kcal 1.7Carbs(g) 0F&V 86Kcal 19.3Carbs(g) 1F&V 58Kcal 8.2Carbs(g) 0F&V

Milk 225ml semi-skimmed 225ml semi-skimmed 225ml semi-skimmed

— — —
105Kcal 10Carbs(g) 0F&V 105Kcal 10Carbs(g) 0F&V 105Kcal 10Carbs(g) 0F&V

Totals 1789Kcal 195.7Carbs(g) 8.5F&V 1723Kcal 218.6Carbs(g) 7F&V 1753Kcal 198.9Carbs(g) 5.5F&V

All recipes with a next to it are available at www.diabetes.org.uk/recipes