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Does anyone know how much of what you should eat during a week?

I've been enjoying chicken salad this week, after roasting a chicken specifically on Tuesday. I'm trying to work out a meal plan, but I'd appreciate knowing what we're supposed to have (obviously 5 fruit and veg a day is one). Here's my plan:

Home-made flapjacks,1 per day. Cost; practically free. benefit; fibre, dried fruit
Roast chicken salad, 1 per day. cost; ~£2. benefit; protein, fibre, vitamins 1x five a day
smoothie, 250ml per day, cost 75p (from a litre bottle) fibre, 2 x 5 a day
natural yoghurt with compote and granola, cost £1? benefit 1x 5 a day, fibre, protein.

I think that would get me through the day, and then there's always an orange or something. And then on Friday I could mix it up a little. This doesn't include an evening meal, but is there such a thing as eating too much chicken? Are there enough complex carbs there? I could always have a nice wholemeal sandwich or something too. There are no beans in there either.

And fish and red meat would be weekends or evenings.

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    1. The only problem with too much chicken is that you're going to get awfully bored with it before too long. I'd experiment with several different preparations that you enjoy to forestall this eventuality. Also I'm only seeing one serving dairy per day, and especially if you are female that isn't enough. You want to have three servings of lo-or-no fat dairy. The beans would be a great incorporation as far as protein and iron, and you should really try to add more vegetables, cooked in their natural state; not incorporated into a smoothie, which generally (when store-purchased) contain loads of HFCS not to mention preservatives and artificial colors. You might consider using fruits either raw or cooked as part of your ration (applesauce, sauteed pears and cinnamon, sliced banana on peanut-butter toast, pureed peaches over plain yogurt.....) or using more veg in your meals by making a chicken (or tuna, or what have you) sandwich and adding lettuce, tomato, onion, shredded carrot, lowfat cheese to "up" the nutritive value.

      1 Reply
      1. re: mamachef

        Good ideas. I like my cheese, but I only have milk in tea. I'm a guy.

        The smoothies I'm referring to is a brand called innocent, which is 100% fruit, not from concentrate gently pasteurised.

        I like the fruit ideas. And though I like roast chicken in sandwiches, salads, etc, you're right about mixing it up - a ham would be a good thing to make.

        Like the sandwich ideas too

      2. You might want to clarify for a (largely) US audience what a flapjack is. In the US, they are pancakes. It looks like you are in the UK and I think they are something different there.

        Other than the dairy issue, generally it doesn't look like there are enough fruits and veg, but it's unclear whether your evening meal would be in addition to this.

        2 Replies
        1. re: rjka

          yeah, in the UK, it's butter, sugar, golden syrup, and then loads of oats and some dried fruit, heated, mixed and then baked. A bit like a cereal bar.

          Evening meal is usually something simple like pizza, pasta or a steak and veg or something. I'm pretty sure the fruit and veg covers almost all of the 5 a day though.

          Does yoghurt count towards the dairy?

          1. re: Soop

            Yes, yogurt counts for a serving of dairy, as do cottage cheese, ricotta cheese, etc.
            (Sorry - I didn't realize you were a gentleman....but you still need more dairy, fruits and veg. )
            : )

        2. There are a lot of great books out there about meal planning and dieting, but I imagine many of them that I'd know of are printed for US audiences with our archaic system of weights and measures so not sure how much making specific recommendations would help you. You might just go to the diet cookbooks section of your local bookstore and browse, they have tons of these books out there now that make it very easy for you and take the guessing game out of it.

          1. How come I need so much dairy? Is it the fat or something else? I use butter, goose fat or olive oil in cooking.

            It would be ace if I had a bigger fridge :(

            3 Replies
            1. re: Soop

              The dairy is a source of mainly vitamin D, and calcium - one serving of milk provides 30% of the calcium you need daily, and 25% of the vitamin D. It also contains small amounts of A & C. The D is important for allover health, especially liver function, and the calcium helps strengthen your skeletal structure.
              Oh, and if you want to have milk on hand and don't want to use fridge space, buy small containers of shelf-stable milk, to be used in one use or two, so as not to take up too much room for too long.

              1. re: mamachef

                there are also some studies just being released that suggest that milk helps your body recover faster from a strenuous workout than any of the sport drinks, too....even for the guys.

                1. re: mamachef

                  Vitamin D aids absorbtion of Ca which won't absorb without D. Another source of D is sunshine which we do not get enough in the winter and in some climates, never. This why kids used to be given cod liver oil which is a great source of D.