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.
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