ASDA's 7 Day Healthy Living Plan

17 January 2018

If you... Like us are looking to shape up and shift a few lbs... ASDA have put together this fab easy to follow 7 day food plan to kick start your healthy eating habits...


Day 1

Breakfast 2-egg omelette with mushrooms

Mid-morning snack Handful of unsalted nuts

Lunch Sliced chicken breast with a large portion of mixed salad veg

Snack Large melon slice and a handful of any berries

Dinner 1 red pepper, cut into halves, filled with goat's cheese and grilled. Sprinkle with pine nuts and serve with green salad


Day 2

Breakfast Porridge made with skimmed milk

Mid-morning snack 4 dried apricots

Lunch 1 small can of sardines in olive oil on granary toast with cherry tomatoes

Snack 3 plums

Dinner Beef & lentil Bolognese - check out this Bolognese recipe and replace half the minced beef (lean is best) with red lentils. Serve with quick-cook spaghetti


Day 3

Breakfast 1 small can of reduced-sugar beans on granary toast

Mid-morning snack 2 oatcakes with peanut butter

Lunch Half a pot (300g)  Asda Broccoli & Stilton Soup

Snack 2 firm bananas

Dinner  140g Butcher's Selection Sirloin Steak, grilled. Serve with a large bowl of salad, dressed with olive oil and lemon juice

Tip: Find all the fresh soups in ASDA's chilled aisle

Day 4

Breakfast 2 eggs, scrambled with a splash of milk, plus smoked salmon

Mid-morning snack  Natural yogurt with mixed seeds

Lunch  2 avocado halves filled with prawns and Worcestershire sauce-spiced natural yogurt

Snack Large melon slice and a handful of any berries

Dinner  Grilled chicken breast served with 4 new potatoes and 3 different steamed vegetables

Day 5

Breakfast Large melon slice and natural yogurt

Mid-morning snack 2 pieces Extra Special 70% Cocoa Solids Chocolate

Lunch Half a pot (300g) Asda Leek & Potato Soup

Snack 1 handful grapes

Dinner Steamed salmon fillet with quick-cook cous cous and plenty of vegetables

Tip: Omega-3 fatty acids from oily fish and seeds contribute to the maintenance of normal blood pressure and normal heart function


Day 6

Breakfast Smoothie made with milk, yogurt and any fruits

Mid-morning snack Houmous and carrot sticks

Lunch Sliced boiled eggs on salad leaves with wafer-thin smoked ham

Snack 1 green apple and 1 pear

Dinner  1 Butcher's Selection Pork Chop, grilled with stir-fried beansprouts, courgettes, thinly sliced peppers and sesame seeds - mix with a little soy sauce and grated fresh ginger

Day 7

Breakfast 2 slices granary toast topped with grilled tomatoes

Mid-morning snack Matchbox-sized piece of Edam with a handful of grapes

Lunch 2 poached or boiled eggs and half a pot (300g) Asda Carrot & Coriander Soup

Snack 1 peach and 2 plums

Dinner Baked white fish - cod or plaice - with steamed vegetables and 4 new potatoes

Tip: Eating different coloured fruits can help give a better mix of antioxidants


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