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Day 2 & Day 9

Breakfast:
20g (3/4oz) any whole-oat or high-fibre cereal served with milk from allowance and low-calorie sweetener, a 100g pot low-fat fruit yogurt (max 75 kcal and 5% fat)
Lunch:
2 slices wholegrain bread filled with salad, low fat salad oil plus 25g (1oz) wafer thin ham, an apple
Dinner:
115g (4oz) lean fillet or rump steak, grilled, served with 115g (4oz) boiled new potatoes, unlimited green vegetables, grilled tomatoes and mushrooms, a kiwi fruit

Day 3 & Day 10

Breakfast:
1 slice wholegrain bread spread with tomato ketchup topped with 2 grilled turkey rashers, a peach
Lunch:
50g (2oz) smoked mackerel fillet served with 1tsp horseradish sauce, a large mixed salad and 1/2 slice wholegrain bread
Dinner:
Pasta bake with tomato sauce served with a crunchy green salad, a pear

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