MONDAY

BreakfastPorridge oats (30g); 142ml semi-skimmed milk190kcal; 15.2g carbs SnackLow-fat, low-sugar yogurt (125g) 74kcal; 12.6g carbsBanana (100g weight without skin)80kcal; 20g carbs1 portion of fruit and vegLunch Cheese omelette (2 eggs, 20g reduced-fat hard cheese, 4 cherry tomatoes, 6 medium mushrooms) 1 slice wholemeal medium toast; 10g reduced-fat spread) 366kcal; 25.4g carbs 1 portion of fruit and veg 1 medium pear (approx 150g)64kcal; 16.4g carbs1 portion of fruit and vegSnackHealthy hummus; 2 oatcakes210kcal; 28.2g carbs DinnerVegetable chilli 138Kcal; 21.2g carbs 2 portions of fruit and veg1 baked potato (175g uncooked weight) 325Kcal; 39.55g carbsSnack/dessertLow-fat, low-sugar yogurt (125g) 74kcal; 12.6g carbsSemi-skimmed milk (120ml in tea/coffee) 55kcal; 6g carbs

1 OF 2

TUESDAY

BreakfastApricot porridge with toasted seeds219kcal; 34.6g carbs0.5 portion of fruit and vegSnackLow-fat, low-sugar yogurt (125g) 74kcal; 12.6g carbs1 large pear80kcal; 20g carbs1 portion of fruit and vegLunchHearty minestrone soup (or shop- bought calorie equivalent)339kcal; 1.4g carbs2.5 portions of fruit and veg2 wholemeal rolls (2x 43g); 20g reduced-fat spread276kcal; 40g carbsSnack1 wholemeal fruit bar131kcal; 21.7g carbsDinnerTofu noodle stir-fry208kcal; 22.8g carbs2.5 portions of fruit and vegSnack/dessertLow-fat, low-sugar yogurt (125g) 74kcal; 12.6g carbsPopcorn, plain (18g) 31kcal; 6.2g carbs Semi-skimmed milk (120ml in tea/coffee) 55kcal; 6g carbs

WEDNESDAY

BreakfastApple and muesli smoothie301kcal; 49.8g carbs1 portion of fruit and vegSnack1 apple49kcal; 11.3g carbs1 portion of fruit and veg1 medium slice wholemeal toast; 1tbsp peanut butter147kcal; 17.3g carbs LunchMedium baked potato (175g uncooked weight); ½ a 415g tin of reduced sugar and salt baked beans 318kcal; 48.6g carbs1 portion of fruit and vegSnack2 tbsp almonds (20g)124kcal; 2g carbsDinnerPasta and vegetable cheese side salad mixed leaves (80g); 7 cherry tomatoes399kcal; 54g carbs2.5 portions of fruit and vegSnack/dessertGrapes (80g) 50kcal; 12.2g carbs1 portion of fruit and vegSemi-skimmed milk (120ml in tea/coffee) 55kcal; 6g carbs

Total1443kcal; 201.2g carbs6.5 portions of fruit and veg

Total1487kcal; 177.9g carbs6.5 portions of fruit and veg

Total1576kcal; 197.2g carbs5 portions of fruit and veg

7-DAY MEAL PLANNER (1500kcal vegetarian)

THURSDAY

Breakfast2 Weetabix; 200ml semi-skimmed milk 226kcal; 38g carbsBanana (100g weight without skin)80kcal; 20g carbs1 portion of fruit and vegSnack2 tbsp almonds (20g) 124kcal; 2g carbsLunchEgg mayonaise sandwich (1 egg; 2 slices of wholemeal bread; 1 tbsp reduced-fat mayonnaise)306kcal; 28.48g carbs1 orange 30kcal; 7g carbs1 portion of fruit and veg1 fruit and nut bar 123kcal; 17.4g carbs; 1 portion of fruit and vegSnackPopcorn plain (18g) 31kcal; 6.2g carbsDinnerPasta in brodo 401kcal; 60g carbs; 4 portions of fruit and vegSnack/dessertLow-fat, low-sugar yogurt (125g) 74kcal; 12.6g carbsPeaches in juice (120g)47kcal; 11.6g carbs1 portion of fruit and vegSemi-skimmed milk (120ml in tea/coffee) 55kcal; 6g carbs

Total1497kcal; 209.3g carbs8 portions of fruit and veg

FRIDAY

BreakfastApple and muesli smoothie 301kcal; 49.8g carbs1 portion of fruit and vegSnack2 tbsp almonds (20g)124kcal; 2g carbsBanana (100g weight without skin)80kcal; 20g carbs1 portion of fruit and vegLunchMulligatawny soup (or shop- bought equivalent)123kcal; 22.8g carbs0.5 portions of fruit and veg2 medium slices of wholemeal toast; 10g low-fat spread; 20g hard cheese 241kcal; 28g carbsSnackFruit and nut bar123kcal; 17.4g carbs1 portion of fruit and vegDinnerBlack eyed bean, feta and herb burger267kcal; 35.4g carbs1 portion of fruit and vegSnack/dessertFull of fruit sundae185kcal; 36.9g carbs2.5 portions of fruit and vegSemi-skimmed milk (120ml in tea/coffee) 55kcal; 6g carbs

SATURDAY

BreakfastReduced sugar and salt baked beans (140g); 1 medium slice wholemeal toast; 10g reduced-fat spread 241kcal; 28g carbs 1 portion of fruit and veg 200ml skimmed milk 100kcal; 9.6g carbsSnackLow-fat, low-sugar yogurt (125g) 74kcal; 12.6g carbs1 apple 49kcal; 11.3g carbs1 portion of fruit and vegLunch Goat’s cheese and roast vegetable pan bagnat 347kcal; 48g carbs; 2.5 portions of fruit and veg1 orange 30kcal; 7g carbs1 portion of fruit and vegSnackDried fruit and nuts (20g) 89kcal; 9g carbsDinnerVegetarian shepherd’s pie with sweet potato mash 221kcal; 42.8g carbs; 2 portions of fruit and vegSnack/dessert2 scoops reduced-fat vanilla ice cream; 100g chopped banana181kcal; 40.5g carbs1 portion of fruit and veg1 wholemeal fruit bar 131kcal; 21.7g carbsSemi-skimmed milk (120ml in tea/coffee) 55kcal; 6g carbs

SUNDAY

BreakfastVery berry porridge 317kcal; 41.6g carbs2 portions of fruit and vegSnack1 tbsp almonds (10g)62kcal; 1g carbsLunchSandwich (2 medium slices wholemeal bread;10g reduced-fat spread; 30g reduced-fat hard cheese; small green salad, 100g) 300kcal; 34.08g carbs1 portion of fruit and vegLow-fat, low-sugar yogurt (125g) 74kcal; 12.6g carbsSnack1 clementine 45kcal; 5g carbs0.5 portion of fruit and vegDinnerVegetable and chickpea tagine374kcal; 63.9g carbs2.5 portions of fruit and veg Couscous (30g uncooked)109kcal 23.8g carbsSnack/dessertChocolate mousse (60g)90kcal; 12g carbs Semi-skimmed milk (120ml in tea/coffee) 55kcal; 6g carbs

Total1426kcal; 200g carbs6 portions of fruit and veg

Total1518kcal; 236.5g carbs8.5 portions of fruit and veg

Total1499kcal; 218.3g carbs7 portions of fruit and veg

2 OF 2

SHOPPING LIST:Planning is the key to success. Make sure you have all the ingredients for the week in your cupboards before you start.

KEY:

Nutritional information

All recipes in green are on our website at:

www.diabetes.org.uk/recipes

Sign up to the monthly Enjoy Food e-newsletter at:www.diabetes.org.uk/ enjoyfood

or contact us at:

enjoyfood@diabetes.org.uk