Week two: Canderel shape-up plan
Week two: Monday breakfast
- Small glass (150ml) fruit juice
- Blueberry porridge. Place 30g porridge oats and 175ml skimmed milk in a saucepan, bring to the boil and simmer gently for a couple of minutes. Add a large handful of fresh blueberries or dried cranberries, add sweetener and serve.
Monday lunch
- Chicken salsa wrap. Mix 125g cooked chicken with 2tbsp of fresh tomato salsa, spread over flour tortilla, fold and serve (pictured)
- Small pot of yogurt with sweetener to taste
Monday evening meal
- Pork with mushrooms. Heat 1tsp of vegetable oil in pan, add ½ small finely chopped onion, 125g diced pork and a generous handful of sliced mushrooms then fry for 2-3 mins. Add 100ml chicken stock and cook over a low heat for 15 mins. Stir in 2tbsp of half-fat crème fraiche and serve with 50g (uncooked weight) white rice.
- Fruit of your choice
Two snacks/treats daily - all 100 calories or less. Scroll down for suggestions.
Tuesday breakfast
- Strawberry and mint smoothie
Tuesday lunch
- Cheese and ham on toast. Mix 30g grated reduce fat Cheddar cheese with 1tsp grainy mustard and 2tbsp of milk. Lightly toast 2 small slices of wholemeal or granary bread and top each slice of toast with one slice of lean ham. Spoon over the cheese mixture and pop under a hot grill for 1-2 mins then serve with tomato salad with fat-free dressing.
- Fresh fruit
Tuesday evening meal
- Pasta with prawns and tomato sauce. Cook 50g raw pasta according to packet instructions, add 125g cooked peeled prawns and 150ml tomato-based pasta sauce.
- Mango and lime sorbet plus 80g raspberries.
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 with 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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