The Asparagus Diet – week one
All recipe ideas serve 1 unless stated otherwise. Recipes that serve 1 can be easily doubled if you’re cooking for 2.
Monday
Breakfast
• 1 glass (150ml) of fruit juice
• Slice 1 wholemeal English muffin in half and lightly toast. Spread with 1tbsp of crunchy peanut butter and 1 small mashed banana.
Lunch – Couscous with asparagus and spicy chicken
1. Dissolve a chicken stock cube in 150ml of boiling water and pour over 50g couscous and allow to stand for 15mins
2. Slice 4 asparagus spears into 2cm lengths and steam for 3-4 mins or until just tender.
3. Drain the asparagus and stir into the couscous along with 1tbsp chopped fresh parsley, 1tbsp chopped mint, 1tbsp of olive oil, the zest and juice of 1 small lemon, 2 thinly sliced spring onions and 4 halved baby tomatoes.
4. Slice 100g ready prepared chicken tikka into bite-sized pieces and stir into the couscous.
Small bunch of grapes
Evening meal – Chilli con carne
1. Heat 1 tsp of vegetable oil in a pan, add 1 small finely chopped onion and a sliced red pepper and cook for 3-4 mins.
2. Add 100g of extra lean mince beef and cook for 10 minutes.
3. Stir in 200ml pot fresh tomato salsa and 3tbsp of canned kidney beans.
4. Serve with 50g of rice cooked according to packet instructions.
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1 pot of low fat yogurt
Tuesday
Breakfast
Grape and melon smoothie
• Place large slice of melon (any type) and 200ml grape juice in blender and puree until smooth.
• 1 slice of wholemeal or granary toast, spread with 1 tsp of butter or margarine,
• 1 boiled egg.
Lunch – Zesty prawns in pitta pockets
1. Mix 1 tbsp of reduced fat mayonnaise with the zest of 1 small lemon.
2. Stir in 100g cooked peeled prawns.
3. Heat 1 wholemeal pitta and slice in half.
4. Spoon the prawns into the middle of the pitta, add a handful of rocket or watercress and serve.
Large slice of melon
Evening meal – Breaded cod with tomato salsa and steamed asparagus
1. Cook 1 cod fillet in breadcrumbs (check label – should be no more than 300 cals/serving)
2. Serve with 5tbsp ready made/shop bought tomato salsa, 3 boiled new potatoes (about 150g) and large serving of steamed asparagus.
fresh fruit salad or yoghurt (choose one with no more than 100cals)
Wednesday
Breakfast
• 1 glass (150ml) of fruit juice
• 2 poached eggs on 1 slice of granary or wholemeal toast served with grilled tomatoes or mushrooms.
Lunch – Soft cheese, pesto and asparagus wrap
1. Steam 5 asparagus spears for 5-6 mins or until just tender.
2. Drain well and pat dry with kitchen paper.
3. Mix 1 tbsp of red pesto with 60g low fat soft cheese and spread over 1 soft flour tortilla, top with asparagus. Fold and serve.
Pot sugar free jelly and a small banana
Evening meal – Spaghetti with fresh tomatoes and olives
1. Cook 50g spaghetti in large pan of boiling salted water for 10-12 mins.
2. Drain well and return to the pan.
3. Peel, de-seed and dice 4 plum tomatoes and stir into the pasta, along with 40g roughly chopped pitted black olives, 1tsp roughly chopped capers, 1 tbsp of olive oil and 3tbsp chopped fresh parsley.
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4. Season to taste and serve immediately.
Fresh fruit salad
Thursday
Breakfast
Banana and strawberry smoothie
• Place 1 ripe banana in a blender with 200ml skimmed milk and 1 pot low fat strawberry yogurt and blend until smooth.
• 1 low fat cereal bar (choose one with 150 calories or less).
Lunch – Chicken and asparagus soup
1. Place 1 skinless chicken breast and 1 crushed clove garlic in a saucepan with 300ml of chicken stock, bring to the boil then reduce the heat and simmer for 20 mins.
2. Remove the chicken and set aside.
3. Slice 4 asparagus spears into 2cm lengths and add to the pan.
4. Slice the chicken into bite sized pieces and add to the pan along with 75g Straight to Wok noodles.
5. Add 2 thinly sliced spring onions and a handful of chopped fresh coriander. Add soy sauce to taste.
1 pot ‘diet’ chocolate mousse or 1 piece of fruit
Evening meal – Pork with Pasta and Mustard Sauce
1. Cook 50g pasta shapes according to packet instructions.
2. Slice 100g lean port fillet into thin slices. Heat 2tsp olive oil in a frying pan. Add the meat and cook over a high heat for 2-3 mins.
3. Remove the pork and set aside.
4. Reduce the heat and add a little more oil if necessary, add 1 small chopped onion and 1 crushed clove garlic and cook over a medium heat for 3-5 mins.
5. Add a handful of sliced mushrooms and continue cooking for a further 5mins.
6. Drain the pasta and add to the mushroom mixture along with the pork, 50ml chicken stock or water and 1tbsp wholegrain mustard. Cook, stirring gently for 5 mins.
7. Stir in 2 level tbsp reduced fat crème fraîche and serve immediately garnished with chopped chives.
8. Serve with a large portion of steamed asparagus.
Friday
Breakfast
• 1 glass (150ml) of fruit juice
• 3tbsp branflakes with 150ml semi skimmed milk
• 1 small sliced banana and 1 tbsp thinly sliced ready-to-eat dried apricots or raisins.
Lunch – Scrambled or poached eggs on toast
• 2 medium eggs, tsp butter, served on 1 slice of granary toast.
Slice of fresh pineapple or fresh fruit of your choice
Evening meal – Chicken with mango and bean salsa:
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1. Slice 1 small mango into cubes and mix with 3 tbsp finely chopped red onion, 4 tbsp canned black beans, finely chopped red chilli, 2 tbsp chopped fresh coriander and the zest and juice of 1 lime.
2. Brush 1 medium chicken breast with a little olive oil and place on a hot griddle pan for 5 minutes, turn and cook for a further 10mins or until cooked.
3. Spoon the salsa onto a plate and top with the chicken.
4. Serve with 4 boiled baby new potatoes and large serving of steamed asparagus.
1 slice of fresh pineapple
Saturday
Breakfast
• 1 glass (150ml) of fruit juice
• 3 tbsp sugar free muesli & 200ml semi skimmed milk
• Handful of blueberries.
Lunch – Lentil and feta salad
1. Place 150g canned brown lentils in a bowl.
2. Slice 6 asparagus spears into 2cm pieces and steam until just tender.
3. Plunge the asparagus into cold water to prevent it cooking any further.
4. Once cold, drain well and pat dry with kitchen paper.
5. Mix the lentils and asparagus with 5 sliced baby cherry tomatoes.
6. Add 1 tbsp French dressing.
7. Crumble over 40g feta cheese and serve.
Apple or fresh fruit of your choice
Evening Meal – Prawns in a rich tomato sauce
1. Heat 2 tsp of oil in a non-stick pan, add 1 finely chopped red onion and diced red pepper and cook for 2-3mins.
2. Add 1 crushed clove of garlic and fry for 30 seconds.
3. Add 230g can of chopped tomatoes and a pinch of smoked paprika or chilli and cook for 5 mins.
4. Add 100g cooked tiger prawns and cook for a further 5 mins or until the prawns are warm.
5. Cook 50g pasta according to packet instructions.
6. Spoon tomato and prawns over pasta and serve with a large serving of steamed asparagus or vegetable of your choice.
1 pot ‘diet’ chocolate mousse (or another diet dessert up to 100 calories)
Sunday
Brunch – Asparagus with ham and poached egg on toast
1. Steam 6 spears of asparagus, drain and blot dry with kitchen paper.
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2. Place 1 slice of lean ham on 1 thick slice of granary or wholemeal toast, place the asparagus onto the ham and top with a poached egg.
1 glass (150ml) of fruit juice.
Snack
3 oatcakes with 60g reduced fat hummus
Evening meal – Chicken and vegetable stir fry
1. Slice 1 skinless chicken breast into thin strips.
2. Heat 2 tsp of vegetable oil in a wok and stir fry the chicken with a selection of your favourite stir fry vegetables (red peppers, broccoli, mushrooms, bean sprouts, asparagus, baby sweetcorn, spring onions, carrots).
3. Mix 1 tbsp of wholegrain mustard, 1 tsp of honey and the zest and juice of a lemon and stir into the stir-fry mixture.
4. Serve with 70g (dry weight) of cooked egg noodles.
Fresh fruit salad
