This is a sample from the week beginning 17 April 2023 showing the meal plan for Monday, Wednesday and Saturday. The symbols denote:

• approximate energy density ∆∆
• approximate time to cook ••
• the 'R' plan – ®. If you have decision paralysis just follow this plan! We’ve worked it out for you so you get a top balance of nutrients and easy tasty meals.

Focus note: If you started with Nuush to lose weight but have lost your way a little bit take it one day at a time and say “All I have to do is follow the plan today and tomorrow is a different day”. See how it feels after one day - no snacks, correct portion sizes, early dinner and no evening grazing. You can absolutely do it and it can give you a. Great kicks start. Next day, try the same again and you’re on a roll!

Monday 17 April

Breakfast – Low carb

• Asparagus, herb and Gruyere omelette and fruit ∆
• Breakfast affogato ∆
• Berry and lemon curd yoghurt with chopped nuts ∆®
• Poached eggs with spinach and fried tomatoes - no eggs at lunch ∆
• Grilled papaya with lime, Greek yoghurt and creme fraiche, a few chopped nuts ∆
• Vanilla and raspberry chia pudding (use real, whole, milk and frozen raspbs) ∆

You can interchange the breakfast options between days, as long as you keep some variety and follow the carb/low carb vibe for the day.

Lunch –Bread or whole grains

• Caprese sandwich and salad ∆
• Gazpacho and sourdough ∆
• Cheese and biscuits with salad and pickle ∆∆
• Egg mayo and watercress sandwich. Nuts ∆®
• Creamy bean smash on toast with bursting tomatoes ∆

Always have 1-2 fruit with lunch.

Dinner – Any carb

• Baked potato, 30g Cheddar and red cabbage & carrot slaw ∆∆••• Use the slaw with any salad
• Cauliflower korma and wholegrain rice ∆•
• Crustless quiche with Spring green salad ∆∆•
• Nuush superfast Mediterranean pasta ∆•®
• Spring veg linguine ∆•
• Roast summer vegetables with a baked potato ∆∆••• or have with Quick yoghurt flatbread
• Spring aloo gobi ∆•

• Really simple option: Baked potato with Greek salad ∆∆•••
• Really simple option: Spaghetti with wild garlic pesto ∆•

You can choose any of these veggie options on another night apart from Tue, which is low carb.

Try this Creamy herb dressing on your salads

Wednesday 19 April

Breakfast – Bread or whole grains

• Banana overnight oats ∆
• Cool porridge - use berries instead or dried fruit ∆
• Passionate bircher ∆ Can use any berries instead
• Sourdough toast with poached eggs or peanut butter. Piece of fruit ∆®
• Porridge made with 50g oats, tablespoon or ground flax, whole milk and honey and topped with sliced banana. ∆

Lunch – Low carb

• Asparagus, herb and Gruyere omelette ∆
• Chicken satay salad ∆
• Mediterranean one-pan eggs ∆
• Prawn and avocado salad (can use feta, tuna or mozzarella instead of prawns, if prefer ∆
• Salad shirazi with feta ∆®
• Lentil, walnut and apple salad with blue cheese (just use pre-cooked lentils) ∆∆

Every lunch every day is followed by 1-2 pieces of fruit unless fruit is part of the option

Dinner – Any carb

• Cheat's macaroni cheese with carameliesd tomatoes ∆∆••
• Chickpea, tomato and spinach curry baked sweet potato ∆∆••®
• Watercress pesto and lemon linguine ∆•

• Prawn risella ∆•
• Nuush tuna and tomato pasta ∆•
• Baked fish with feta, roasted peppers and breadcrumbs and new potatoes ∆•

• Amatriciana chicken traybake ∆•••
• Chicken in breadcrumbs, new potatoes and veg or salad ∆∆••

• Broccoli and bacon carbonara with wild rice ∆•
• Any meat with Fraiche potato salad ∆∆••
• Chilli con carne and wholegrain rice ∆∆••

• Really simple option: Spaghetti alla marinara (100g spaghetti) and lots of Parmesan ∆•

Saturday 22 April

Breakfast – Low carb

• Breakfast affogato ∆
• Berry and lemon curd yoghurt with chopped nuts ∆
• Poached egg/s, mushrooms. wilted spinach grilled tomatoes ∆
• Greek yoghurt with berries, honey and ground flax ∆

Brunch options – have with a piece of fruit

• Breakfast flatbread - can use veggie bacon ∆
• Caponata and mozzarella bruschetta ∆
• Greek halloumi wrap. Fruit ∆
• Steamed asparagus with a poached egg and sourdough ∆
• Tinned tomatoes on buttery sourdough toast with sea salt and cracked black pepper ∆
• 2-3 bacon rashers (xan be veggie), poached eggs, grilled tomato, fried mushrooms, sourdough. One fruit ∆®

When you choose brunch have it late morning, fruit or kefir in the afternoon and an earlier dinner.

You can also choose from the Brunch Plan further down the page.

Lunch – Bread or whole grains

• Greek salad and sourdough ∆
• Mediterranean sardine salad ∆
• Chilli crab sourdough toast and salad ∆∆
• Sliced ripe tomatoes and cottage cheese on sourdough toast, with fresh basil ∆
• Tuna Niçoise wrap ∆

Feel free to have 300ml of plain kefir each day, try the Biotiful brand

Dinner – Any carb

• Asparagus, pecorino and lemon risotto ∆•
• Gigantes plaki and crusty bread ∆••
• Squash balti with a naan bread ∆∆•
• Pizza - any veggie toppings you like ∆•®

• Baked cod with a pistachio crust, new potatoes ∆•
• Seafood orzotto ∆•
• Thai-style salmon with roasted vegetables ∆•

• Cauliflower and chicken curry and wholegrain basmati ∆•
• Sweet chilli chicken traybake can cook wholegrain rice to go with it ∆•

• Spring greens carbonara ∆∆∆••
• Steak, new potatoes, vegetables ∆•

• Really simple option: Vegetarian takeaway - Nuush portions, if necessary cook veg or make salad to go with it ∆∆••

Limit bread to no more than one meal a day. Limit cheese to no more than once a day and have 3 cheese-free days.