![]() You can download the plan below, as well as a Blank Weekly Meal Planner to help you plan for the week ahead. Meals in our weekly plan are typical of the meals cooked or prepared in many UK homes, using a mix of fresh and processed ingredients for example some meals were made from scratch, others included cooking sauces like curry paste, as well as the inclusion of some prepared foods such as baked beans, pizza and cartons of soup. healthier fats including use of unsaturated oils (such as rapeseed, olive or sunflower oil) for cooking and dressings and spreads made from them.reduced salt options of products such as soy sauce, baked beans and stock cubes.very few foods high in saturated fat and sugar (either as part of meals or as snacks).lean red meat and limited amounts of processed meats within dietary recommendations.around eight portions of fruit and vegetables daily.wholegrain and higher fibre choices at mealtimes and for snacks.To Make It 2,000 Calories: Add 20 unsalted dry-roasted almonds to P.M. To Make It 1,200 Calories: Omit the apple at breakfast and change the A.M. This illustrates just one approach to achieving the targets, but demonstrates that UK recommendations, particularly for dietary fibre and free sugars, are achievable through a balanced, healthy diet featuring inclusion of: Daily Totals: 1,500 calories, 57 g protein, 178 g carbohydrates, 39 g fiber, 66 g fat, 913 mg sodium. It also meets 5 A DAY and the inclusion of at least two portion of fish a week (one portion being oily). The plan was also modelled to meet other macronutrient and micronutrient recommendations over the week, including the calcium and iron recommendations. The plan illustrates, in practice, what a diet that meets the UK recommendations of no more than 5% of total energy from free sugars and at least 30g fibre may look like. ![]() ![]() To help understand how to meet recommendations on free sugars and fibre in practice, the British Nutrition Foundation has done some simple dietary modelling to develop a 7-day meal plan for adults. ![]()
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