Stop Smoking Plan: Stop Smoking Diet

Below, seven days worth of food are provided to give you some ideas of what you can eat for breakfast, lunch, evening meals and snacks. Mix and match to give yourself a varied diet.

Breakfasts

  • Porridge made from oat flakes and soya milk. Top with raisins and serve with two pieces of fruit.
  • Fruit plate made from half a mango, a slice of watermelon, slices of pineapple and some dried apricots. Serve with rye bread.
  • Baked apple stuffed with raisins. Oatcakes or a small serving of porridge.
  • Oatcakes topped with mashed bananas and a handful of strawberries.
  • Fruit smoothie made from one banana, two handfuls of raspberries and one glass of orange juice. Serve with rye toast and slices of watermelon.
  • Poached egg with grilled tomatoes and mushrooms.
  • Oat flapjacks served with a selection of fresh fruit.
Lunches
  • Jacket potato topped with lean protein (such as tuna, ham, cottage cheese, baked beans, chicken, prawns, tofu). Serve this with a large salad of watercress, tomato and red onion.
  • Carrot or pumpkin soup served with oatcakes topped with mild cheddar cheese and sliced tomato. Finish with two pieces of fruit.
  • Salad consisting of smoked chicken (or cottage cheese) and mango on a bed of lettuce, celery, avocado, cherry tomatoes and alfalfa.
  • Open sandwich made up of one slice of rye bread topped with lean protein (see page 85), sliced avocado, sliced tomato and alfalfa. Accompany with a cup of vegetable soup and finish with fruit.
  • Salad nigoise made from green beans, tomato, onion and lettuce. Finish this off by topping it with tuna and/or a boiled egg.
  • Crudites of carrot, cucumber, celery, cherry tomatoes and pitta bread served with hummus, salsa and guacamole dips. Follow this with a piece of fresh fruit.
  • Grilled beefburger or vegetarian burger served with potato salad (keep the potatoes in their skins) and coleslaw.
Evening meals
  • Vegetable stir-fry with chicken, a little soy sauce and ginger and as many bean sprouts, red peppers, baby corn, mangetout and water chestnuts as you like. Serve on brown rice.
  • Lean protein (such as grilled trout, roasted chicken breast, marinated tofu or baked salmon) served with new potatoes and salad of rocket, grilled red peppers and artichoke heart.
  • Vegetable curry accompanied by a side serving of dhal and spinach cooked with a little lemon and coriander.
  • Low-fat sausages (meat or vegetarian) with mashed potatoes (keep the skins on) and peas.
  • Grilled courgettes topped with grated cheese and tomato. Serve this with couscous and mixed grilled vegetables (made from red and yellow peppers, mushrooms and onions).
  • Vegetable kebabs served with brown rice. Add a few cubes of cooked chicken, monkfish, king prawns or feta to each kebab if you want to.
  • Grilled steak or portabella mushroom served with thick-cut chips (keep the skins on), asparagus spears and watercress and tomato salad.
Snacks
  • Fruit.
  • A handful of almonds.
  • Fruit or vegetable juices or smoothies.
  • Crudites served with hummus.
  • Oatcakes topped with fruit.