Week one: Canderel shape-up plan
Canderel diet - Week one: Monday breakfast
- Small glass (150ml) of fruit juice
- 1 large egg, poached or scrambled
- 1 slice of small (30g) wholemeal or granary toast with a thin scrape of butter or low-fat spread
Monday lunch
- Roasted tomato soup (pictured)
- Ham or chicken sandwich. Use 2 small slices of bread or 1 medium (60g) roll and spread thinly with margarine and/or reduced-fat mayonnaise. Add 50g ham or skinless roast chicken, 1 roasted red pepper and plenty of rocket.
- 80g of grapes or any fresh fruit of your choice
Monday evening meal
- Yakitori chicken
- Small pot of yogurt with sweetener to taste
Two snacks/treats daily - all 100 calories or less. Scroll below for suggestions.
Tuesday breakfast
- Small glass (150ml) of fruit juice
- Apple porridge. Place 30g porridge oats and 175ml skimmed milk in saucepan, bring to the boil and simmer gently for a couple of mins. Add 1 coarsely grated apple, 1tsp sunflower seeds and sweetener to taste
Tuesday lunch
- Smoked salmon bagel. Spread a bagel with 40g reduced-fat soft cheese and top with 50g smoked salmon or ham
- Peach or fresh fruit of your choice
Tuesday evening meal
- Pasta with prawns and pesto. Cook 50g raw pasta according to packet instructions. About 4 mins before the pasta is ready, throw in 75g frozen peas. Drain the pasta and peas, return to a clean pan and stir in 100g cooked peeled prawns, 1tsp sweetener and 2 level tbsp pesto. Cook for 1-2 mins or until the prawns are hot then serve with a mixed green salad with fat-free dressing.
- Fresh fruit salad
Two snacks/treats daily - all 100 calories or less
- 6 ready-to-eat dried apricots or 2 Medjool dates
- 1 tall skinny cappuccino or latte
- 1 medium banana
- 1 pot (150g) of low-fat fruit yogurt
- 2 oatcakes spread with tomato salsa or cottage cheese
- 2 sweet oatcakes
- 2tbsp (30g) reduced fat houmous and carrot sticks
- 1 low-fat cereal bar (check calories to make sure it doesn't contain more than 100 cals)
- Banana smoothie. Place 1 small banana, 200ml skimmed milk, 150g pot 0% fat Greek yogurt and 1tsp sweetener in a blender and whizz until smooth.
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