Daily Allowance
5oz Fat Free Milk
Breakfast
1oz Branflakes with milk from allowance
Choose one of the following: Apple / Banana / Pear / Peach / 4oz Grapes/ 2 Plums
Mid Morning
Choose one of the following: 5oz Orange Juice / Orange / ½ Grapefruit / Kiwifruit / 6oz Strawberries / 6oz Melon
Lunch
Low Calorie Soup, 2 Ryvitas with a little low fat spread
3 ½ oz canned pink salmon OR 2oz Philadelphia Light Cream Cheese
Side salad
Mid Afternoon
Diet Yoghurt
Dinner
Cheesy Baked Potatoes* with a large salad
OR
10 oz baked potato, 3oz baked beans, 1 serving homemade coleslaw
Exercise
Strength Training
40 minute walk making 25 mins in the middle brisk – aim to cover 2.5 miles
Cheesy Baked Potatoes – Serves 2
2 x 8 oz Potatoes
4 Tbsp Fat Free Milk
½ oz low fat spread
2 Tbsp beaten egg
4 finely chopped green onions
2 oz low fat cheddar, grated
Bake potatoes at 400 degrees for one hour.
Cut tops off and scoop out inside. Mash with remaining ingredients.
Pile back into potato case and reheat for a few mins.
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