Breakfast: 1 small bowl of cooked oats, unsweetened, topped with a handful of mixed berries. 1 glass apple juice, unsweetened.
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Lunch: 2 wholegrain crispbreads topped with 2 tsp cream cheese with garlic and chives; V bag mixed salad leaves, drizzled with olive oil.
Dinner: Chicken bolognese made with 30g lean chicken mince, 1 can chopped tomatoes with herbs, and 1 clove chopped garlic; 50g fresh wholewheat pasta. 1 pear.
Breakfast: Fill half a sweet melon with handful of fresh berries, top with 2 tbsp plain yoghurt.
Lunch: Open sandwich made with
1 slice wholegrain or rye bread, shredded lettuce, cucumber and tomato slices, and 2 tbsp prawns mixed with 1 tsp low-fat mayo. Handful of almonds.
Dinner: 1 tuna steak brushed with olive oil and 1 tsp basil or tomato pesto, grilled for 10 min; V bag mixed salad leaves drizzled with olive oil. 1 tsp salsa. 3 tbsp cooked brown rice. 2 kiwis.
Breakfast: 2 small slices wholewheat toast spread with 2 tsp of Marmite or sugar-free fruit jam. 1 glass orange juice, unsweetened.
Lunch: Tuna and avocado salad: mix together 1 chopped avocado, 1 tin tuna, flaked, with 1 chopped tomato, red onion slices and 1 tsp low-fat mayo. Dinner: Vegetable curry made with
2 tbsp each sweet potato, cauliflower and carrots, 1 can tomatoes, and 2 tsp mild curry powder. 3 tbsp cooked brown rice. 1 pear.
Breakfast: 2 rice cakes, topped with a handful of fresh mixed berries. 1 glass unsweetened orange juice.
1 salad-filled wholewheat pita or tortilla wrap with 2 tbsp low-fat cottage cheese. 2 slices fresh pineapple.
1 small fillet steak, grilled. Serve with 3 tbsp sweet potato mash. 3 tbsp each peas and sweetcorn.
SUPER SNACKS: Choose one a day 6 B razil nuts * 2 tbsp hummus with veggie sticks * 1 oatcake with 1 tsp low-fat cottage cheese * 1 small tub low-fat plain yoghurt with a handful of blueberries * 1 pear
1 bowl All-Bran cereal topped with 1 small banana, 1 tbsp plain yoghurt.
Lunch: 3 slices lean chicken, green salad with olive oil. 1 wholewheat pita.
1 hake fillet drizzled in olive oil, baked in oven with 1 small can tomatoes, 1 green pepper; 50g cooked wholewheat pasta. 1 apple.