- 125ml (4fl oz) semi-skimmed milk
- Unlimited fruit and herbal tea
- At least eight glasses of water
30g/1oz unsweetened muesli with semi-skimmed milk, topped with 1 apple, chopped.
Herby omelette made by beating two eggs with 30g (1oz) reduced-fat cheese, grated, and a handful of chopped parsley. Add to frying pan, cook and serve.
Mix 30g (1oz) cooked prawns with 1tsp reduced-fat mayonnaise. Serve with mixed salad leaves, 1/2 red pepper and red onion, chopped. 1 pot fromage frais.
1/2 grapefruit. 1 slice wholemeal toast with 1tsp honey.
1 bagel with 2tsp low-fat cream cheese. 1 apple.
1 small grilled lamb chop served with 4 new potatoes and 300g/10 1/2 oz each steamed broccoli and carrots.
30g/1oz porridge made with semi-skimmed milk and 1tsp honey.
2 slices ham served with 2tbsp reduced-calorie potato salad and a mixed salad. 1 banana.
1 salmon fillet brushed with 1tsp pesto. Grill for 10-12 mins. Serve
with 30g (1oz) cooked couscous and 300g (10 1/2oz) mange tout.
2 rashers lean bacon served with 2 grilled mushrooms and 2 cherry tomatoes. 1 glass unsweetened apple juice.
1 small tin vegetable soup served with 1 wholemeal roll. 20 seedless grapes.
Cook 1 small pack stir-fry vegetables. Add 30g (1oz) cooked noodles,
1tsp cashew nuts and 1tsp sweet and sour sauce. Heat through and serve. 1
pot fromage frais.
1/4 melon. 1 slice wholemeal toast with 1tsp honey.
Unlimited slices of carrots, celery and pepper with 2tbsp houmous and 1 wholemeal pitta.
1 small grilled pork chop, served with 200g/ (7oz) mashed sweet potato and 300g (10 1/2oz) savoy cabbage. 1 pear.
30g/1oz bran cereal with semi-skimmed milk. 1 satsuma.
1 pitta filled with 2 slices roast chicken, mixed salad leaves and 2 cherry tomatoes.
1 small cod fillet roasted in the oven at Gas 7/220°C/425°F with 1 small
can tomatoes with herbs for 15 mins. Serve with salad. 2 scoops
reduced-fat vanilla ice cream.
Smoothie made with 1 glass semi-skimmed milk, 1 medium banana and 1tsp vanilla essence.
Egg salad made with 2 hard-boiled eggs, salad leaves and 2 cherry
tomatoes, halved, then drizzled with an oil-free dressing of your
choice. 1 pot low-fat yogurt.
Chop two cooked lean sausages and add to a pan with 1 small can tomatoes
with herbs and 1 garlic clove, crushed. Warm through and serve with 30g
(1oz) cooked wholemeal spaghetti.
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