Mon:
Brekkie…..Fruit smoothie. Blend 100g apricots, peaches or strawberries with 100g virtually fat free fromage frais and milk from your daily allowance (which is ¾ pint)
Lunch: I slice wholegrain bread with ½ tsp honey mustard, 1 30g slice cooked ham topped with I tinned pineapple ring + 1 piece of fruit
Dinner: Quorn Tacos + mixed salad + 1 piece of fruit
Tues:
Brekkie: 1 wholegrain slice of bread toasted with 2 tsp honey, jam or marmalade + 1 piece of fruit + 100ml OJ
Lunch: 1x400g can lentil or veggie soup + 1 slice wholegrain bread
Dinner: Veggie and black bean noodle stir fry + steamed Pak Choi or salad + 1 low fat yoghurt
Wed:
1 Poached egg, 1 sausage, 2 grilled tomatoes 100g mushrooms
Lunch: Chicken Waldorf salad: mix 100g cooked chicken, celery, 1 apple, 1 walnut parsley and 4tbsp fromage frais sprinkle with ½ tsp pumpkin seeds
Dinner: Smoked Haddock and corn lasagne + green salad
Thurs:
Brekkie: 40g whole-oat or high fibre cereal, 1 tsp sugar and milk from allowance. 50 g of berry fruits
Lunch: Any pre-packed low fat sarnie (on wholegrain bread)
Dinner: Cider Roast Chicken (YUMMY!!!)+ 175g boiled new potatoes in skins +unlimited veggies + 1 low fat mousse
Fri:
Brekkie: 1x100g low fat yoghurt mixed with 1 small banana or 1 large peach and 115g strawberries or raspberries
Lunch: Greek feta salad pitta: 1x 60g wholemeal pitta fill with cos lettuce, tomato, red onion 30g feta cheese 3 olives and fat free dressing
Dinner: Pan fried beef with brandy
Sat:
Brekkie: ½ grapefruit or I wedge melon+ 1 poached or boiled egg + 1 piece of wholegrain toast with marmite
Lunch: 1x150g sweet potato baked topped with 50g cottage cheese mixed with 1 tbsp sweet corn + salad with fat free dressing
Dinner: Navarin of Lamb + 175g New potatoes in skins + unlimited veggies
Sun:
Brekkie: 1 nutrition bar + 100ml apple or OJ
Lunch: Stuffed tomatoes: 2 large ripe tomatoes with 115g cottage cheese with chives +2 crisp breads spread with 2 tbsp canned butterbeans mashed with coriander, 2 tsp low fat fromage frais and lemon juice
Dinner: Plaice with tomato and ginger + 200g boiled new potatoes in skins +unlimited veggies followed by 100g strawberries
Mid Morning Power Snack
Mon: 2 kiwi fruit
Tues: 4 Apricots
Wed: 3 plums
Thurs: 100g cherries, strawberries or raspberries plus 1 tsp low fat yoghurt
Fri: 2 kiwi fruit
Sat: 1 small banana
Sun: 300g sliced melon (weighed with skin)
Mid Afternoon Power Snack
Mon: 1 small or ½ large Banana
Tues: 100g Mango
Wed: 75g seedless grapes
Thurs: 1 medium apple or pear
Fri: 75g seedless grapes
Sat: 300g sliced melon(weighed with skin)
Sun: 3 plums
Daily allowances:
450ml ¾ pint skimmed or semi-skimmed milk
1 breakfast
1 lunch
1 Dinner
2 power snacks
UNLIMITED tea and coffee
5 Large glasses of water
If you want any of the dinner recipes ask me, I won‘t say no how could I.