For dinner i had a pork chop instead of a burger.
Daily Allowance
5 oz Fat Free Milk
Breakfast
1oz Branflakes with milk from allowance
Choose one of the following: Orange / ½ Grapefruit / Kiwifruit / 6oz Strawberries / 6oz Melon
Mid Morning
Choose one of the following: Apple / Banana / Pear / Peach / 4oz Grapes/ 2 Plums
Lunch
2oz French Bread with a little low fat spread, 1 ½ oz low fat cheddar, 2 pickled onions(!), salad (lettuce, tomatoes, green onions), Apple
OR
Cheese on Toast (1 slice of wholegrain bread, topped with 1 ½ oz low fat cheddar and sliced tomato – grilled until cheese melts. Banana
Mid Afternoon
Low Calorie Soup
Dinner
Beef & Pepper Stir Fry, 4oz Rice
OR
4oz hamburger made from lean ground beef, wholegrain bun, large tossed salad with low calorie dressing
Exercise
Yoga
30 minute walk – make middle 20 min brisk – aim to cover 2 miles plus
Beef & Pepper Stir Fry
Serves 2
6oz lean steak cut into strips
1 Tbsp Oil
1 Red Pepper, sliced
1 Green Pepper, sliced
4 Green Onions, cut into 1” pieces
1 tsp Crushed Peppers
4oz Water Chestnuts, halved
½ tsp minced garlic
2 Tbsp Hoisin Sauce
Little beef stock
Heat oil in large non stick frying pan and stir fry beef on high until browned.
All peppers and cook for a minute, turn heat down a little and add onions and stir fry for another few mins.
Add seasoning, chestnuts, garlic and hoisin sauce and stir a further few mins.
Add a little beef stock to produce a thick sauce.
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