This wil be an example for 1 week food for atheletes . adopted by www.fitwise.com/Healthy_Diet.asp..
DAY 1 BREAKFAST -
1 orange
1 boiled egg
1oz/30g wholemeal bread
2tsp low-fat spread
LUNCH -
3oz/90g tuna fish
Salad of lettuce, onions and 1 tomato
2 celery sticks
1oz/30g beetroot
2tsp salad cream
2 crispbreads
1 apple
DINNER -
3oz/90g chicken without skin cook in casserole with
3oz/90g carrots
4oz/120g onions
2oz/60g parsnips
3oz/90g turnips
3oz/90g jacket potato
4oz/120g cooked green vegetable
1 pear
DAY 2 BREAKFAST -
Half grapefruit
1oz/30g bran cereal
2.5 fl oz/75ml natural yoghurt
LUNCH -
3oz/90g lean ham
3oz/90g mixed bean salad (red/haricot/chick/butter)
1tsp chopped parsley
2oz/60g chopped onions
Salad of lettuce, 1 tomato, cucumber and celery
2tsp vegetable oil
1 medium slice melon
DINNER -
Vegetable soup using 1 stock cube,
and 6oz/180gcelery, onion and carrot
4oz/120g white fish cooked with
4floz/120g skimmed milk,
thickened with 1tsp cornflour and parsley
4oz/120g green beans
1tsp margarine
1 baked apple
DAY 3 BREAKFAST -
4oz/120ml unsweetened orange or grapefruit juice
2oz/60g drained sardines
1oz/30g brown bread
2tsp low-fat spread
1 tomato
LUNCH -
4oz/120g cottage cheese
2 crispbread
Salad of 1 tomato, celery, cucumber, grated carrot
shredded cabbage, onion and red pepper
2tsp low-fat spread/cheese
1 banana
DINNER -
3oz/90g sauteed onion in 2tsp vegetable oil with
3oz/90g liver and saute for 7 mins
3oz/90g cooked brown rice
4oz/120g spinach
1 tomato
4oz/120g mushrooms
4oz/120g fresh fruit salad
2.5oz/75ml natural yoghurt
DAY 4 BREAKFAST -
4oz/120g grapes
1 scrambled egg
1 tomato
1oz/30g brown bread
2tsp low-fat spread
LUNCH -
Macaroni cheese made with 3oz/90g cooked macaroni
2oz/60g grated cheese mixed with
3oz/90g mushrooms and
3oz/90g cauliflower
2floz/50ml skimmed milk
Serve with salad
1 orange
DINNER -
4oz/120g mackerel, canned or fresh
3oz/90g potato
3oz/90g peas
3oz/90g carrots
1 apple
DAY 5 BREAKFAST -
3oz/90g stewed prunes with their juice
1.5/45g muesli
5fl oz/150ml natural yoghurt
LUNCH -
3oz/90g baked beans
1 egg (not fried)
1oz/30g brown bread
2tsp low-fat spread
Salad of grated cabbage, onion, carrot, celery and pepper
4oz/120g pineapple
DINNER -
4oz/120g salmon, fresh or canned
Cucumber
2oz/60g corn on the cob
2oz/60g green beans
2oz/60g pepper
2tsp low-fat spread
1 orange
DAY 6 BREAKFAST -
Half grapefruit
1 poached egg
1 tomato
3oz/90g mushrooms
1oz/30g wholemeal bread
2tsp low-fat spread
LUNCH -
3oz/90g jacket potato filled with
3oz/90g shrimps
Chopped parsley
2tsp low calorie salad cream
Salad of lettuce, celery, cucumber, pepper, onion
1 pear
DINNER -
4oz/120g cooked turkey without skin
3oz/90g cooked pasta mixed with
2oz/60g cooked peas
2oz/60g cooked celery
1tbsp chopped chives or spring onion
1tsp vegetable oil
4oz/120g spinach
5oz/120 blackcurrants
2.5fl oz/75ml natural yoghurt
DAY 7 BREAKFAST -
4oz/120g pineapple
1oz/30g porridge
5fl oz/120ml skimmed milk
2tsp honey
LUNCH -
3oz/90g lean beef
3oz/90g baked jacket potato
2tsp low-fat spread
4oz/120g spring greens
3oz/90g carrots
3oz/90g boiled parsnips
5oz/150g strawberries
2.5fl oz/75ml natural yoghurt
DINNER -
3oz/90g canned drained pilchards
Mixed salad of lettuce, tomato, celery
cucumber and peppers
3 crispbreads
2tsp low-fat cheese
4oz/120g plums




By JiaEn, on behalf of Chingman.