Menus and Meal Planner
When
dietary changes have been encouraged for health, it can be difficult and at
times confusing to seek alternatives for meals.
Menu
examples are good templates to start with as they allow us to adapt them to fit
our own dietary needs.
Oatmeal/Porridge*
Adorned with berries or fruit of our choice, flax
seeds, chia seeds or nuts. Make with water or low-fat milk.
Poached Eggs on Toast
Two poached
eggs on lightly toasted wholegrain bread, with layer of spread (with added
stanols). Sprinkle of herbs to finish
(optional).
Fruit and
Yoghurt*
Greek yoghurt or a plain low-fat yoghurt. Add fruit of our choice.
Fresh Fruit
Platter*
Berries, grapes and apples or whatever fruit we fancy.
Toast
Wholegrain bread lightly toasted, with layer of spread
(with added stanols) or low-fat soft cheese.
*Not grapefruit
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Extras
Porridge has many health benefits. It can help reduce cholesterol levels and can help to balance sugar levels, support gut health, and provide protective antioxidants. Porridge provides slow releasing energy throughout the morning and can help us feel full for longer.
Berries are not only tasty, but they also offer many
health benefits too. They contain antioxidants and
are high in fibre and nutritious. Due to their low calories, they are exceptionally good for snacks or desserts, or even a
light breakfast.
Wholegrain bread is nutritious and high in fibre. Choosing wholegrains (brown bread, brown rice etc.) over refined grains (white bead, white rice etc.) reportedly have been linked to lower risks of heart disease and type 2 diabetes.
Plant stanols are found in some plant-based foods. They absorb cholesterol in the gut. Added stanols can be found in spreads, drinks and yoghurts and can be bought in supermarkets.
Soup
Homemade soup of our choice. Use
fresh vegetables and add herbs as desired.
Poached Eggs
on Toast
Two poached eggs on lightly toasted wholegrain bread,
with layer of spread (with added stanols).
Sprinkle of herbs to finish (optional).
Sardines on Crackerbread or Soda
Bread
Sardines sitting on crackerbread or whole
wheat soda bread. Herbs can be added for extra flavouring.
Tuna & Salad Sandwich
Tuna
on wholegrain bread with layer of spread (with added stanols), lettuce, cucumber, and tomato.
Chicken Salad
Steamed
chicken mixed in with lettuce, tomatoes, cucumber, celery
and a little drizzle of low-fat dressing or vinaigrette of our choice.
Baked Potato
Small
baked potato with reduced-fat cottage cheese and roasted tomatoes.
Oatcakes, Wholegrain Crackers and
Cheese*
Oatcakes and wholegrain crackers with spread (with added plant stanols) and/or reduced-fat cheese or soft cottage cheese. Adorned with fresh grapes or fruit of our choice.
*Not grapefruit
Extras
Fish is a healthy option particularly salmon, sardines and mackerel. These are high in Omega 3 fatty acids. Eating this type of fish may help reduce blood pressure.
Nuts
are a good source of vitamins and minerals that our body needs. As a nutritionally rich food, nuts are
therefore good for heart health. We need only 1oz or 28g of nuts daily to reap
the benefits, so they are great to add to foods, such as oats, or to eat as a
healthy snack. Nuts in a single
container can help us keep servings under control.
Roast Dinner
Roast meat of our choice, preferably
chicken or turkey. Roast potatoes, steamed
vegetables of our choice, homemade Yorkshire puddings (made with low fat milk
and whole wheat flour). Reduced-salt gravy.
Homemade Stew
With a meat of our choice,
preferably chicken or turkey, with reduced-salt stock. Vegetables of our choice
and herb flavouring.
Bolognese
Very lean low-fat mince or
plant-based mince. Tomato puree (not processed pasta sauce) herbs as desired,
onions and mushrooms, served with whole wheat spaghetti.
Steamed Salmon
Steamed salmon with steamed
vegetables of our choice. With added herbs as desired.
Pasta Bake
Whole grain pasta with meat of our
choice or vegetable based. Onions, mushrooms, tomatoes, and pepper mixed with herbs and tomato
puree.
Roast Vegetable
Tray
Potatoes, tomatoes,
peppers, mushrooms, or other vegetables of our
choice, with added herbs as desired. Roasted in a
little olive oil or sunflower oil.
Homemade Beef Burger
Homemade beef burger using very lean
low-fat mince or plant-based mince. Salad of choice on a wholegrain bread roll,
with homemade oven chips. Adorned with
reduced fat cheese.
Extras
Healthier options: for roasting potatoes use olive oil, sunflower oil, or vegetable oil instead of lard.
Consider replacing ketchup with tomato puree.
Use reduced-salt stocks and reduced-salt gravy.
Replace processed pasta sauce with passata or tomato puree mixed with a little water if preferred.
What do I use, butter, margarine or spread?
Butter is made from milk or cream.
Margarine is made from plant oils.
Spread is made from plant oils.
Margarine has a higher fat content than spreads.
Some spreads can have added plant stanols, which can help lower
cholesterol levels.
Please
note that Vitalis menu examples are only a guide and are not intended for use
solely as a dietary programme.
Vitalis is not a registered dietician and therefore the information is an information source only.
Meal Planner
Meal planning is beneficial to managing a healthy, balanced diet. It allows us to monitor any dietary requirements, portion control and budget.
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Breakfast |
Lunch |
Dinner |
Snacks |
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Friday |
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