Day 121

Daily Allowance

5oz Fat Free Milk

Breakfast

Diet Yoghurt, small Banana

Mid Morning

Choose one of the following:  Orange / ½ Grapefruit / Kiwifruit / 6oz Strawberries / 6oz Melon

Lunch

Spicy Chicken Sandwich (mix 2oz cooked chopped chicken, 1 tsp low fat mayo, ½ tsp curry powder and a dash of lemon juice. )

2 slices wholegrain bread, lettuce, cucumber and chicken filling)

2oz grapes or 1 Mandarin Orange

OR

Chicken Rice Salad (Mix 3oz cooked rice, 2oz cooked chicken, 1oz raisins, chopped celery, chopped mushrooms and a little low fat dressing)

Choose one of the following: Apple / Banana / Pear / Peach / 4oz Grapes/ 2 Plums

Mid Afternoon

Low Calorie Soup

Dinner

Oriental Pancakes* and a large green salad

OR

4oz Shrimp, large green salad, slices of wholemeal bread, diet yoghurt

Exercise

Yoga – 20 mins

Strength Training

Oriental Pancakes – Serves 2

Pancakes

3oz Flour

2oz Water

3oz Fat Free Milk

1 egg

½ oz butter

Beat flour, water, milk and egg in a small bowl until smooth.

Melt a little butter in a heavy based small frying pan and tip pan around to coat the bottom.  Mixture will make 4 pancakes, so use about 3 Tbsp per pancake.  When fat is hot, add batter and swirl it around and cook until underside is golden. 

Filling

2 tsp Oil

2oz diced cooked chicken

2 green onions, chopped

1 small green pepper, chopped

½ tsp minced garlic

2oz beansprouts

2 tsp soy sauce

2 Tbsp Hoisin Sauce or Sweet & Sour Sauce

3 ½ oz Shrimps

Heat oil in non stick frying pan and stir fry chicken until golden.  Add onions and pepper and cook for a further 3 mins. 

Add garlic, beansprouts, sauce ad shrimp, stir over medium heat for another 2 mins.

Divide mixture between crepes and roll up.  Warm through for 1 min in microwave.