MONDAY

BreakfastApricot porridge with toasted seeds 219kcal; 34.6g carbs 0.5 portion of fruit and vegSnackLow-fat, low-sugar yogurt (125g)74kcal; 12.6g carbsBanana (100g weight without skin)81kcal; 20.3g carbs1 portion of fruit and vegLunchChicken and tomato sandwich (2 medium slices wholemeal bread; 30g chicken; 10g reduced-fat spread)239kcal; 35.3g carbs 1 portion of fruit and veg1 apple 49kcal; 11.3g carbs1 portion of fruit and vegSnack60g of 0% cottage cheese; 90g cucumber 49kcal; 4.6g carbs; 1 portion of fruit and veg DinnerMixed vegetable and bean curry189kcal; 26g carbs; 1 portion fruit and vegWholegrain rice (30g uncooked weight)100kcal; 23.1g carbsSnack/dessertMango (80g) 46kcal; 11g carbs; 1 portion of fruit and vegLow-fat, low-sugar yogurt (125g)74kcal; 12.6g carbsSemi-skimmed milk (120ml in tea/ coffee) 55kcal; 6g carbs

Total1175kcal; 197.4g carbs5.5 portions of fruit and veg

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TUESDAY

BreakfastAlmond, apricot and pumpkin seed granola 200ml semi-skimmed milk 292kcal; 35.6g carbsSnack1 medium pear (approx 150g)64kcal; 16.4g carbs1 portion of fruit and vegLunchHam salad sandwich (2 slices of wholemeal bread, 1 slice ham (23g), lettuce and 1 tomato)270kcal; 35.18g carbs1 portion of fruit and vegLow-fat, low-sugar yogurt (125g)74kcal; 12.6g carbsSnackHealthy hummus; 1 plain oatcake142kcal; 18.2g carbsDinnerCrisp salmon salad311kcal; 26.6g carbs2.5 portions of fruit and vegSnack/dessertMelon (80g)46kcal; 11g carbs1 portion of fruit and vegSemi-skimmed milk (120ml in tea/ coffee) 55kcal; 6g carbs

WEDNESDAY

BreakfastApple and muesli smoothie 301kcal; 49.8g carbs 2 portions of fruit and vegSnack1 reduced-fat cheese triangle 59kcal; 6.6g carbsLunchSpaghetti with courgette, chilli, tomato and bacon 372kcal; 66.3g carbs1 portion of fruit and veg1 apple49kcal; 11.3g carbs1 portion of fruit and vegSnack1 orange30kcal; 7g carbs 1 portion of fruit and vegDinnerChicken and lentil curry 316kcal; 31g carbs3 portions of fruit and vegSnack/dessertMelon (80g) 19kcal 4.5g carbs1 portion of fruit and vegSemi-skimmed milk (120ml in tea/ coffee) 55kcal; 6g carbs

Total1201kcal; 182.5g carbs9 portions of fruit and veg

Total1254kcal; 161.58g carbs5.5 portions of fruit and veg

THURSDAY

BreakfastApricot porridge with toasted seeds 219kcal; 34.6g carbs 0.5 portion of fruit and vegSnack60g of 0% cottage cheese; 90g cucumber 49kcal; 4.6g carbs; 1 portion of fruit and vegLunchTandoori chicken chapatti 330kcal; 37.9g carbs1.5 portion of fruit and vegSnack1 wholemeal fruit bar 131kcal; 21.7g carbsDinnerLamb tagine 304kcal; 28.5g carbs4 portions of fruit and vegSnack/dessertLow-fat, low-sugar yogurt (125g)74kcal; 12.6g carbsSemi-skimmed milk (120ml in tea/ coffee) 55kcal; 6g carbs

Total1162kcal; 145.9g carbs7 portions of fruit and veg

7-DAY MEAL PLANNER (1200kcal non-vegetarian)

FRIDAY

BreakfastBran flakes (40g); 100ml semi-skimmed milk 180kcal; 34.2g carbs1 apple49kcal; 11.3g carbs1 portion of fruit and vegSnackLow-fat, low-sugar yogurt (125g)74kcal; 12.6g carbsLunchSalmon, red onion and sweet pepper wrap363kcal; 34g carbs1 portion of fruit and veg1 orange30kcal; 7g carbs 1 portion of fruit and vegSnackLow-fat, low-sugar yogurt (125g)74kcal; 12.6g carbsDinnerCod with tomato sauce plus 120g potatoes 375kcal; 44.4g carbs3 portions of fruit and vegSnack/dessertGrapes (80g) 50kcal; 12.2g carbs1 portion of fruit and vegSemi-skimmed milk (120ml in tea/ coffee) 55kcal; 6g carbs1 portion of fruit and veg

SATURDAY

BreakfastAlmond, apricot and pumpkin seed granola 200ml semi-skimmed milk 292kcal; 35.6g carbsSnackLow-fat, low-sugar yogurt (125g)74kcal; 12.6g carbsLunchMackeral salsa wrap434kcal; 39.3g carbs1 portions of fruit and vegMixed green salad (45g)8kcal; 0.8g carbs0.5 portions of fruit and vegMango (80g)45kcal; 11g carbs1 portion of fruit and vegSnackCarrot battons (40g)14kcal; 3.1g carbs0,5 portion of fruit and veg 7 baby plum tomates 16kcal; 2.5g carbs1 portions of fruit and vegDinnerThai chicken stir-fry237kcal; 16.8g carbs1 portion of fruit and vegSnack/dessertMango (80g) 46kcal; 11g carbs 1 portion of fruit and vegSemi-skimmed milk (120ml in tea/ coffee) 55kcal; 6g carbs

SUNDAY

BreakfastNo-added-sugar muesli (30g)200ml semi-skimmed milk 202kcal; 30g carbsSnackLow-fat, low-sugar yogurt (125g)74kcal; 12.6g carbsBanana (100g weight without skin)81kcal; 20.3g carbs1 portion of fruit and vegLunchWelsh leek rarebit (or poached/boiled egg on 1 wholemeal toast with 10g reduced-fat spread) 194kcal; 12.8g carbs0.5 portion of fruit and veg1 clementine 45kcal; 5g carbs0.5 portion of fruit and vegLow-fat, low-sugar yogurt (125g)74kcal; 12.6g carbsSnack 1 pear 80kcal; 20.5 carbs 1 portion of fruit and vegDinnerMarinated chicken skewers with couscous 374kcal; 46.9g carbs 1.5 portions of fruit and vegSnack/dessertSugar-free jelly (145g); 1/3 tin of peaches in juice56kcal; 11.6g carbs 1 portion of fruit and vegSemi-skimmed milk (120ml in tea/ coffee) 55kcal; 6g carbs

Total 1235kcal; 178.3g carbs5.5 portions of fruit and veg

Total1221kcal; 138.7g carbs6 portions of fruit and veg

Total1250kcal; 174.3g carbs7 portions of fruit and veg

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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

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www.diabetes.org.uk/recipes

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