Daily Allowance
10oz Skimmd Milk
Breakfast
Diet Yoghurt mixed with 15g Muesli or Branflakes and 1 chopped apple
Mid Morning
1 Ryvita crispbread with a little low fat spread and marmite
Lunch
Beans on Toast – 2 sliced of wholemeal bread topped with 8oz baked beans in tomato sauce
OR
Pita Bread filled with 4oz Cottage Cheese, green salad and a little low calorie dressing
Mid Afternoon
Fruit (Apple, Banana, Pear, 4oz Grapes or 2 Plums)
Evening
Tuna & Sweetcorn Jacket Potatoes* with a green salad and sliced tomatoes
OR
Spanish Style Omelet, slice of wholemeal bread, green salad and sliced tomatoes
Exercise
25 minute walk, making middle 15 mins brisk. Aim to walk 1.5 miles
Strength Training Exercises
Tuna and Sweetcorn Jacket Potatoes – Serves 2
2 x 10oz Baking Potatoes
2oz Green Beans, cooked and cut in half
1.5oz Sweetcorn Kernels
7oz can Tuna in water, drained
2 Tbsp Greek Yoghurt
Salt and Pepper to taste
Scrub and prick potatoes and bake them at 400 degrees for about an hour.
Mix corn, beans, tuna and half the yoghurt.
Cut tops of potatoes, scoop out flesh, mash with remaining yoghurt an seasoning.
Pile back into potato skins and top with tuna and sweetcorn mixture.
Spanish Style Omelette – Serves 1
2 eggs
Salt and Pepper
2oz cooked diced potato
1oz cooked peas
½ oz low fat spread
Beat together eggs with seasoning and a little water. Add diced potato and peas.
Heat spread in a non stick frying pan. Add egg mixture and cook until bottom is golden. Turn over and cook the other side.
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