Try our super-simple food plan to get in tip-top shape for summer - and beyond!

If you want to shift a few pounds for the summer, or you&rsquo;re simply looking to adopt a healthy eating plan, we&rsquo;ve devised a two-week menu that&rsquo;s simple to follow. Our Inside & Out Plan is based on meals and snacks that have all the nutrition you need, and uses the natural power of food to help you feel great on the inside and look your very best on the outside. Make it your goal to complete between the two bank holidays in May, and you could lose up to 2lb a week.Getting active can help you to max the benefits, so be sure to make it a priority. Why not start with our list of <a href="https://www.asda.com/good-living/article/hiit-workouts" target="_blank">the most popular 10 minute HIIT workouts ever</a>?<h2>The Food Plan</h2>Devised by dietician Nigel Denby, the menu consists of a carefully selected balance of wholesome food. ‘It&rsquo;s packed with fruit and veg containing a wide variety of vitamins and minerals,&rsquo; he says. ‘It also contains specific proteins that aid growth and repair of cells, plus the right balance of slow-release carbohydrates &ndash; low GI (glycaemic index) foods &ndash; and essential fatty acids to keep up your energy levels.&rsquo;Start by following our list of golden rules (below) before taking on the two week plan. After that, mix and match from both menus &ndash; just stick to one breakfast, lunch and dinner plus two snacks per day. It&rsquo;s not just a diet &ndash; it&rsquo;s a healthy way to eat for life, so make it a part of your daily routine. Go on, what are you waiting for? <h2>Getting started: The Golden Rules</h2><img alt="tea-and-fruit__hero" class="ci-image ci-hero" src="https://ui3.assets-asda.com/dm/tea-and-fruit__hero_GL?scl=1">1. No coffee, tea or sugary canned drinks &ndash; only water, herb and fruit tea or very diluted fruit juice is allowed. We recommend up to eight glasses every single day. If you want to drink alcohol, stick to dry white wine. More importantly, allow yourself only a couple of glasses each week.2. No added salt or sugar. We know it&rsquo;s tasty, but sadly, it&rsquo;s got to go. You&rsquo;ll thank us eventually!3. Oils and spreads are high in fat and should make up no more than 1% of your energy intake.4. Strike the right balance at lunch and dinner. First, fill half your plate with veg or salad. Then fill two-thirds of the other side with starchy carbs, and the rest with protein and dairy.5. Be portion-size savvy. Use our menu as a guide and check packaging for suggested servings as well as info on ingredients.    6. Plan ahead. Don&rsquo;t get caught out being hungry on the run &ndash; be sure to take snacks out and about.7. Eat slowly. The feeling of being satisfied when you eat is actually a delayed reaction &ndash; pesky brain! Give it time.8. Don&rsquo;t skip any meals or snacks &ndash; chances are you&rsquo;ll reach for junk food later on in the day.9. Don&rsquo;t try to lose any more than 1-2lbs (1kg) per week &ndash; this is a healthy eating plan and, if you achieve your goals gradually, you&rsquo;re more likely to keep the weight off for longer.10. Book in a facial or manicure for your last day so you have a reward to look forward to. Treat yo&rsquo; self!Tip: Choose low-GI carbs &ndash; think granary bread, new potatoes, basmati rice and pasta &ndash; to help avoid a sugar spike and give you lasting energy for exercise<h2>Day 1</h2>Breakfast 2-egg omelette with mushroomsMid-morning snack Handful of unsalted nutsLunch Sliced chicken breast with a large portion of mixed salad vegSnack Large melon slice and a handful of any berriesDinner 1 red pepper, cut into halves, filled with goat&rsquo;s cheese and grilled. Sprinkle with pine nuts and serve with green salad<img alt="frittata__hero" class="ci-image ci-hero" src="https://ui3.assets-asda.com/dm/frittata__hero_GL?scl=1"><h2>Day 2</h2>Breakfast Porridge made with skimmed milkMid-morning snack 4 dried apricotsLunch 1 small can of sardines in olive oil on granary toast with cherry tomatoesSnack 3 plumsDinner Beef & lentil Bolognese &ndash; check out this <a href="https://www.asda.com/good-living/recipe/easy-spaghetti-bolognese" target="_blank">Bolognese recipe</a> and replace half the minced beef (lean is best) with red lentils. Serve with quick-cook spaghetti<h2>Day 3</h2>Breakfast 1 small can of reduced-sugar beans on granary toastMid-morning snack 2 oatcakes with peanut butterLunch Half a pot (300g) <a href="http://groceries.asda.com/product/traditional-soup/asda-broccoli-stilton-soup/36107?utm_source=asdagoodliving&utm_medium=website&utm_campaign=food-features-healthyeatingplan" target="_blank">Asda Broccoli & Stilton Soup</a>Snack 2 firm bananasDinner 140g Butcher&rsquo;s Selection Sirloin Steak, grilled. Serve with a large bowl of salad, dressed with olive oil and lemon juiceTip: Find all the fresh soups in our plan in the chilled aisle<img alt="easy-spaghetti-bolognese__hero" class="ci-image ci-hero" src="https://ui3.assets-asda.com/dm/easy-spaghetti-bolognese__hero_GL?scl=1"><h2>Day 4</h2>Breakfast 2 eggs, scrambled with a splash of milk, plus smoked salmonMid-morning snack Natural yogurt with mixed seedsLunch 2 avocado halves filled with prawns and Worcestershire sauce-spiced natural yogurtSnack Large melon slice and a handful of any berriesDinner Grilled chicken breast served with 4 new potatoes and 3 different steamed vegetables<h2>Day 5</h2>Breakfast Large melon slice and natural yogurtMid-morning snack 2 pieces Extra Special 70% Cocoa Solids ChocolateLunch Half a pot (300g) <a href="http://groceries.asda.com/product/traditional-soup/asda-leek-potato-soup/36106?utm_source=asdagoodliving&utm_medium=website&utm_campaign=food-features-healthyeatingplan" target="_blank">Asda Leek & Potato Soup</a>Snack 1 handful grapesDinner Steamed salmon fillet with quick-cook cous cous and plenty of vegetablesTip: Omega-3 fatty acids from oily fish and seeds contribute to the maintenance of normal blood pressure and normal heart function<img alt="salmon-couscous-parcels__hero" class="ci-image ci-hero" src="https://ui3.assets-asda.com/dm/salmon-couscous-parcels__hero_GL?scl=1"><h2>Day 6</h2>Breakfast Smoothie made with milk, yogurt and any fruitsMid-morning snack Houmous and carrot sticksLunch Sliced boiled eggs on salad leaves with wafer-thin smoked hamSnack 1 green apple and 1 pearDinner 1 Butcher&rsquo;s Selection Pork Chop, grilled with stir-fried beansprouts, courgettes, thinly sliced peppers and sesame seeds &ndash; mix with a little soy sauce and grated fresh ginger<h2>Day 7</h2>Breakfast 2 slices granary toast topped with grilled tomatoesMid-morning snack Matchbox-sized piece of Edam with a handful of grapesLunch 2 poached or boiled eggs and half a pot (300g) <a href="http://groceries.asda.com/product/traditional-soup/asda-carrot-coriander-soup/910000329598?utm_source=asdagoodliving&utm_medium=website&utm_campaign=food-features-healthyeatingplan" target="_blank">Asda Carrot & Coriander Soup</a>Snack 1 peach and 2 plumsDinner Baked white fish &ndash; cod or plaice &ndash; with steamed vegetables and 4 new potatoesTip: Eating different coloured fruits can help give a better mix of antioxidants<img alt="pineapple-smoothie__hero" class="ci-image ci-hero" src="https://ui3.assets-asda.com/dm/pineapple-smoothie__hero_GL?scl=1"><h2>Day 8</h2>Breakfast 2 boiled eggs with 2 slices granary toastMid-morning snack 2 oatcakes with cream cheeseLunch Half a pot (300g) <a href="http://groceries.asda.com/product/traditional-soup/asda-broccoli-stilton-soup/36107?utm_source=asdagoodliving&utm_medium=website&utm_campaign=food-features-healthyeatingplan" target="_blank">Asda Broccoli & Stilton Soup</a>Snack 1 bananaDinner Chicken stir-fry &ndash; use beansprouts, onion, mixed peppers and mangetout. Flavour with a little sesame oil and sesame seedsTip: Find all the fresh soups in our plan in the chilled aisle<h2>Day 9</h2>Breakfast Smoothie made with skimmed milk, natural yogurt and any fresh fruitsMid-morning snack 1 slice granary toast with peanut butterLunch 1 small can tuna in spring water with a large portion of mixed salad veg, dressed with 1tsp olive oil and juice of ½ a fresh lemonSnack 1 large orange or 3 satsumasDinner Pasta Primavera &ndash; a tennis ball-sized portion of pasta in a sauce made with 1 small can chopped tomatoes, onion, garlic, mushrooms, asparagus tips and olives<img alt="chicken-stirfry__hero" class="ci-image ci-hero" src="https://ui3.assets-asda.com/dm/chicken-stirfry__hero_GL?scl=1"><h2>Day 10</h2>Breakfast Large flat mushroom topped with grilled tomatoesMid-morning snack 1 handful unsalted nutsLunch 1 small can sardines in olive oil with a beetroot & red onion saladSnack 1 handful mixed strawberries and grapesDinner 1 lean steak with 4 small new potatoes, boiled, and 3 different vegetables, steamed<h2>Day 11</h2>Breakfast Porridge made with skimmed milkMid-morning snack 2 pieces Extra Special 70% cocoa chocolateLunch Open sandwich of 1 slice granary bread spread with reduced fat cream cheese and topped with 2 grilled lean turkey rashersSnack 2 kiwi fruitDinner Grilled salmon steak with roasted fresh veg &ndash; courgettes, peppers, tomatoes, mushrooms and onion<img alt="7-ways-with-porridge__hero" class="ci-image ci-hero" src="https://ui3.assets-asda.com/dm/7-ways-with-porridge__hero_GL?scl=1"><h2>Day 12</h2>Breakfast 2 rashers grilled lean bacon with grilled tomatoesMid-morning snack 1 slice granary toast with cream cheeseLunch 1 small can mixed beans, drained, plus a large portion of mixed salad veg, dressed with vinaigretteSnack 1 peach and 1 firm bananaDinner 1 portion white fish &ndash; wrap in foil with a few peeled prawns and 2 slices lemon, then bake in a preheated oven at 190C/170C Fan/Gas 5 for 15 mins. Serve with steamed green vegetables and 4 small new potatoes<h2>Day 13</h2>Breakfast Natural yogurt with your choice of fresh berry fruitsTip: Berries are a source of vitamin C, which helps maintain healthy teeth, gums, skin and bones, among many other benefitsMid-morning snack 4 dried apricotsLunch Half a pot (300g) <a href="http://groceries.asda.com/product/traditional-soup/asda-hearty-vegetable-soup/910001162527?utm_source=asdagoodliving&utm_medium=website&utm_campaign=food-features-healthyeatingplan" target="_blank">Asda Hearty Vegetable Soup</a>Snack Handful of mixed strawberries and grapesDinner 1 grilled chicken breast with 1 baked medium sweet potato and a large portion of salad vegetables<img alt="chicken-vegetable-soup__hero" class="ci-image ci-hero" src="https://ui3.assets-asda.com/dm/chicken-vegetable-soup__hero_GL?scl=1"><h2>Day 14</h2>Breakfast 2-egg smoked salmon omeletteMid-morning snack Handful unsalted nutsTip: almonds and walnuts provide protein and minerals, especially cobalt (a component of energy-releasing vitamin B12), copper to help trigger the release of iron, and magnesium, also essential for energyLunch 1 slice granary toast, with houmous and chopped fresh tomatoes, carrots and celerySnack 1 green apple and 1 pearDinner 1 burger made with Butcher&rsquo;s Selection Reduced Fat Beef Mince, ½ onion, finely chopped and 1 beaten egg. Grill and serve with a large mixed salad. Head to Asda online to pick up all your ingredients, from <a href="http://groceries.asda.com/dept/fresh-chilled/meat-poultry/910000975206?utm_source=asdagoodliving&utm_medium=website&utm_campaign=food-features-healthyeatingplan" target="_blank">fresh meat</a> and <a href="http://groceries.asda.com/dept/fresh-chilled/fish/1215337195095?utm_source=asdagoodliving&utm_medium=website&utm_campaign=food-features-healthyeatingplan" target="_blank">fish</a>, to healthy snacks such as <a href="http://groceries.asda.com/aisle/crisps-nuts-crackers/nuts-seeds-dried-fruits/910000975624?utm_source=asdagoodliving&utm_medium=website&utm_campaign=food-features-healthyeatingplan" target="_blank">dried fruit and nuts</a>.

The 'Inside and Out' Plan That'll Help You Get in Shape this May

By Asda Good Living,26th April 2016

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