Eatwell Everyday: Week Menu a

Cheese and salad sandwich on wholemeal bread followed by yogurt and dried fruit

Two thick slices of wholemeal bread thinly spread with low fat spread

Two tablespoons of grated cheddar cheese (about 20g)

Salad (Lettuce leaves, 3-4 small tomatoes, a couple of inches of cucumber and a couple of rings of red pepper)

Two tablespoons of dried fruit

One pot (125g) of low fat natural yoghurt

Two thick slices of wholemeal bread thinly spread with low fat spread

Two tablespoons of grated cheddar cheese (about 20g)

Salad (Lettuce leaves, 3-4 small tomatoes, a couple of inches of cucumber and a couple of rings of red pepper)

Two tablespoons of dried fruit

One pot (125g) of low fat natural yoghurt

Choose wholemeal bread rather than white for more fibre. We digest wholegrain food more slowly, so it can help us feel full for longer.
Dried fruit count towards your 5 a day, although they are a source of sugar so you should limit consumption to no more 30g per day – that’s roughly around a tablespoon.
Want to reduce the calories in this meal? You could try reduced fat cheese - its unlikely you will notice a difference in taste but it could make a big difference to the calorie content!

Get handy shopping lists for both our meal plans with advice for shopping for one, and quantities for two people or a family of four.

Find out how the resource was developed, including the nutritional analysis behind the meals.