A healthy eating plan helps you to understand what healthy eating looks like in practice.
I have given you a month of meals in one healthy eating plan. This is packed full of ideas for breakfasts, lunches and suppers showing you how to eat well throughout the week.
I will also supply you with additional useful monthly information and fresh recipe ideas. Each time of year brings different food choices and this ensures you get the freshest healthiest seasonal food month after month.Below you will find a basic four week layout with links to the recipes within the site. To compliment this each month you will find specific seasonal recommendations and the new recently posted recipes. This keeps your plan fresh and interesting. Plus you can continue to use your old favourites or modify them with different ideas.
A healthy eating plan helps you to stay on track. It takes away the worry of what to eat. With a bit of forethought you can copy and print it out to put your shopping list together. In time we hope to do this for you, making it even easier!
And finally another benefit of the plan is that it will inspire you to prepare food yourself. It is a misconception that eating well is time consuming and complicated. As you will see from the recipes all you will need on a regular basis a good blender and some sharp knives. Oh and some real desire eat lovely fresh home made meals!
January February March April May June July August September October November December
The 4 week Healthy Eating Plan
| IMPORTANT NOTE | This plan has NOT been calculated to meet government guidelines for specific nutrients. Please check with your doctor for your medical or life stage needs. This plan is not designed for any purpose other than informational and does not cater for specific allergies. |
Week 1
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
| Start the day | Always start the day with a large mug of Warm water and lemon or a glass of filtered water | ||||||
| Juice | Choose from a wide selection on the site from juice combos you fancy | ||||||
| BreakfastRemember the juice is part of your breakfast for the day | HEO Muesli breakfast with milk of choice | Scrambled eggs on Rye Toast | Quinoa Porridge with walnuts and dried apricots | Berries with Bananas ‘Cream’ | Scrambled Tofu with Tomatoes | Sardines on whole grain toast, finish with a little drizzled olive oil. | It’s Sunday – eat whatever you really fancy! |
| Lunch | Mushrooms and Spinach on Granary Toast | Italian Open Sandwich on Rye Bread | Healthiest Rice Salad in the Worldwith Rocket Salad | Frittata with mixed herby leaves | Hummus and Avocado Salad in warmed Pitta Bread | Avocado with fresh prawns, mixed leaf salad dressed withGarlic and Chilli Courgette Mayo | Whole Chicken Casserole with Rosemary, Sage and Spring greens with Steamed Tender-stem Broccoli and Green beans |
| Supper | Pasta with Purslane (or Rocket), Peppers and Pesto (of choice) with added Goats CheeseAdd goat’s cheese when the pasta is still warm. | Quick Bean CasseroleServed with New PotatoesOver a bed of finely shredded raw Swiss Chard | Tray Baked Chicken SaladWithFreshly steamed asparagus (now in season) | Chilli Con Carne, Rice Salad (from yesterday’s lunch)With Herby Salad | Sea Bass and ‘Steamed’ fried vegetables | Prawn and Rocket Risotto with Fresh Pesto:Wild Garlic orCoriander and WalnutWithMixed Salad leaves and Olive oil, Lemon and Garlic dressing | Watercress, Rocket and Spinach salad (bag) and Garlic Cous cous On its own for a light supper or as an accompaniment to fish/meat/bean salad |
| Snacks; Choices include: | Choose crudités such as chopped carrots, fine green beans, cucumber with a tablespoon of hummus, 3 oatcakes spread with a nut butter such as Almond, an apple and 7 fresh walnuts, Spelt crackers spread with Tahini and some apple slices. | ||||||
Week 2
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
| Start the day | Always start the day with a large mug of Warm water and lemon or a glass of filtered water | ||||||
| Juice | Choose from a wide selection on the site from juice combos you fancy | ||||||
| BreakfastRemember the juice is part of your breakfast for the day | Super powered Eggs with Rye Toast, drizzled with Hemp Oil | Goats Cheese on Granary with Tomatoes – yes for breakfast! | Millet with seeds and dried fruit Porridge | HEO Muesli with milk of your choice. | Berries and Almond cream A selection of seasonal berries add 50 – 75 ml almond cream | Whatever you fancy! | Uber healthy Veggie Frittata For the carnivores serve with grilled unsmoked free range bacon |
| Lunch | Sardines on Granary Toast with sliced tomato. | Tomatoes Peppers, Mushrooms Baked Beans | Buckwheat Salad(from last night) with avocado or hard boiled eggs | Spinach, Garlic and Avocado Soup | Hummus and Avocado Salad with warmed Pitta Bread. | Halloumi with Mediterranean Veg | Whole Chicken casserole with Rosemary, Sage and Spring greens withroasted sweet potatoes. |
| Supper | Chicken with Sunflower sprouts, avocado, red pepper and cucumber saladand new potatoes. Use chicken from yesterday’s lunch. | Lemon Sole with Sage and Butterwith Buckwheat Salad | Roasted Butternut Squash with Spicy Ratatouille served with Herby Quinoa | Warm Salmon Salad. | Thai Vegetable and Lentil Curry | Moroccan Minced Beef serve with Rice and side salad | Sunday Buffet: Finish off food in the fridge with lovely leafy salad, chopped salad veggies and a good dressing or the left over jar of tapenade. |
| Snacks; Choices include: | Choose crudités such as chopped carrots, fine green beans, cucumber with a tablespoon of hummus, 3 oatcakes spread with a nut butter such as Almond, an apple and 7 fresh walnuts, Spelt crackers spread with Tahini and some apple slices. | ||||||
Week 3
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
| Start the day | Always start the day with a large mug of Warm water and lemon or a glass of filtered water | ||||||
| Juice | Choose from a wide selection on the site from juice combos you fancy | ||||||
| BreakfastRemember the juice is part of your breakfast for the day | Selection of seasonal berries: Strawberries, Raspberries and Blackcurrants served with a dollop of Sheep’s Yoghurt | Super Powered Eggs | Scrambled Tofu with Tomatoes | Kippers – go on try them! They take around 5 minutes to cook in boiling water. Serve with Rye toast sprinkled with oil – yum! | Quinoa Porridge with walnuts and dried apricots | Uber Breakfast Frittata | Big Breakfast with tomatoes peppers, mushrooms and baked beans |
| Lunch | Quick Sardine Pate and Oatcakes | Hummus and Avocado Salad in Pitta Bread | Mushrooms with Spinach on Toast | Red Peppers stuffed with Eggs | Halloumi with Mediterranean Veg and tapenade dressing | Coriander & Chilli Hummus with fresh raw crudities | One Pot Meal Roasted Lemon Chicken with Sage |
| Supper | Warm Pasta with Sundried Tomato and Garlic dressing | Chilli Prawns and Crunchy Vegetable stir fry with noodles | Comfort Chicken with Vegetable gravy served with new potatoes | Aduki Bean & Beetroot Cottage Pie | Hake with baked Vegetables in a Mediterranean Sauce | Herby Burgers with a fresh Tomato filling | Sunday evening buffet. Clear the fridge of all the bits and pieces. Be creative with salad, fresh dressings and warm bread. |
| Snacks; Choices include: | Choose crudités such as chopped carrots, fine green beans, cucumber with a tablespoon of hummus, 3 oatcakes spread with a nut butter such as Almond, an apple and 7 fresh walnuts, Spelt crackers spread with Tahini and some apple slices. Good seasonal snacks for July include: all types of berries, fresh peas, apricots and cherries | ||||||
Week 4
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
| Start the day | Always start the day with a large mug of Warm water and lemon or a glass of filtered water | ||||||
| Juice | Choose from a wide selection on the site from juice combos you fancy | ||||||
| BreakfastRemember the juice is part of your breakfast for the day | Super Powered Eggs | The Ultimate Breakfast Smoothie | Breakfast Frittata | Gluten & Grain Free Energy Muesli | Quinoa Porridge with walnuts and dried apricots | Sardines on Mushroom ‘Toast’ | Selection of seasonal berries: Strawberries, Raspberries and Blackcurrants served with a dollop of Sheep’s Yoghurt |
| Lunch | Smoked Mackerel and Horseradish Guacamole | Spinach & Nectarine Smoothie with Hemp | Avocado, Walnut Salad with Soft Cheese Dressing | Spinach, Garlic and Avocado Soup | Flageolet Bean and Almond Butter Hummuswith Spelt Crackers and mixed leaf salad | Really Healthy Beans on Toast | Lamb Shanks withSavoury Fruit Cous cous |
| Supper | Coriander rice with Roasted Vegetables | Baked Sea Bass and Fennel with steamed ‘fried’ vegetables | Pasta with Summer vegetables and Fresh Mint | Smoked Fish with Vegetable Cous cous | Minced Beef with beetroot and baked vegetable topping | Healthy Mozzarella Salad | Sunday evening buffet. Clear the fridge of all the bits and pieces. Be creative with salad, fresh dressings and warm bread. |
| Snacks; Choices include: | Choose crudités such as chopped carrots, fine green beans, cucumber with a tablespoon of guacamole, 3 oatcakes spread with a nut butter such as Almond, an apple and 7 fresh walnuts, Spelt crackers spread with fish pate. | ||||||