Fat attack fortnight - Day 4
Breakfast
1 red portion pot/50g bran flakes served with milk from allowance and 1 tsp sugar (V)
Mid-morning Power Snack
2 satsumas
Lunch
25g wafer thin ham, turkey or chicken served with a mixed salad tossed in oil-free dressing: 1 Rosemary Conley Low Gi Nutrition Bar (available from Tesco) and 1 small banana (V)
Mid-afternoon Power Snack
2 kiwi fruits
Dinner
Sticky onion chicken: In ovenproof dish marinate 1 x 175g skinless chicken breast in 2 tsps sweet chilli sauce, 2 tsps runny honey, 1/2 finely chopped red onion, a little chopped fresh ginger and juice of 1/2 lime for 1 hour. Cook in preheated oven at 200ºC/400ºF/gas 6 for 25-30 minutes. Serve with 1 blue portion pot/55g (uncooked weight) or 1 red portion pot/144g (cooked weight) boiled basmati rice, plus salad
Activity challenge
- Walk briskly for 20 minutes
- Walk up and down stairs 3 times consecutively
- Do 2 x 10 reps of outer thigh toner (each leg):
Lie on side with bottom leg bent at 90-degree angle and top straight leg in line with hip. Pull toes of top foot towards you and press heel away. Pull tummy in to hold trunk still and lift top leg to just above hip height, and lower again
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