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Fat attack fortnight - Day 9

(7 ratings)
Breakfast
Turkey rasher sandwich: Spread 1 slice wholegrain bread with tomato ketchup, cut in half and make into a sandwich with 3 slices grilled turkey rashers; 1 piece fresh fruit

Mid-morning Power Snack
1 small banana

Lunch
50g wafer thin ham, chicken, turkey or beef or 75g low-fat cottage cheese served with a large salad; 1 low-fat yogurt (max. 100 kcal and 5% fat) (V)

Mid-afternoon Power Snack
2 satsumas

Continued below...


Dinner
Fresh tomato and basil pasta: Cook 1 red portion pot/80g (uncooked weight) pasta shapes in boiling water with a vegetable stock cube. Meanwhile, place 10 fresh basil leaves, 1/2 garlic clove, 1/2 tsp vegetable stock powder and 1 tbsp boiling water in blender and process until smooth. Drain pasta, return to saucepan, add the basil pesto plus 1 tbsp virtually fat free fromage frais and 115g halved cherry tomatoes. Mix well and season with salt and black pepper. Serve with a little freshly grated Parmesan cheese, plus mixed salad (V)

Activity challenge
  • Walk up and down stairs 4 times consecutively twice during day
  • Do 3 x 6 reps of tricep dips on stairs (see Day 5)


Read on: Day 10

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