Daily Tip:
Drink plenty of water
Daily Allowance:
10oz Skimmed Milk (use some with your breakfast cereal and drink the remainder any time during the day)
Breakfast:
Choose one of the following: 5oz Orange Juice / Orange / ½ Grapefruit / Kiwifruit / 6oz Strawberries / 6oz Melon
1oz Branflakes plus milk from allowance
Snack:
Choose one of the following: Apple / Banana / Pear / Peach / 4oz Grapes, 2 Plums
Lunch:
Egg
& Salad Sandwich (Use 2 slices of wholemeal bread, small amount of
low fat spread, hard boiled egg mixed with a little low fat mayo,
lettuce and tomato)
Snack:
Low Calorie Soup
1 Ryvita Crispbread
Evening:
Thai Chicken & Noodle Stir Fry, Diet Yoghurt
OR
Chicken Breast, baked or grilled, 6oz boiled potatoes or rice, 2oz Peas, Diet Yoghurt
Exercise:
20 mins – Body Contouring (Yoga)
20 mins walk, make 10 mins in the middle brisk. Try to cover one mile.
Thai Chicken & Noodle Stir Fry – Serves 2
½ Tbsp Honey
1 tsp Brown Sugar
2 tsp Lemon Juice
½ Tbsp Water
1 tsp Soy Sauce
1 tsp Thai 7 Spice Seasoning
100ml Chicken Stock
½ Tbsp Oil
8oz Chicken Breast, cut into thin strips
1 small Onion, thinly sliced
1 Red Pepper, cut into strips
½ tsp garlic Puree
100g fresh Beansprouts
1 tsp Cornstarch blended with a little cold water
4oz medium Chinese egg noodles, cooked according to package instructions
In a small bowl mix together honey, sugar, lemon juic, water, soy sauce, 7-spice seasoning and stock. Stir well.
Heat oil in medium non-stick pan and add the chicken and onion, stir fry for a few mins until chicken is golden.
Add red pepper and garlic. Stir fry for a further 2 ins. Add beansprouts and stir fry for 1 min.
Add stock mixture, lower heat and simmer for 2 mins. Add cornstarch mixture and stir to thicken sauce.
Toss cooked Chinese noodles in the stir fry for a few seconds and serve.
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