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
Ryvita with a little low fat spread and marmite
Lunch
Ham
Sandwich ( 2 slices wholegrain bread with a little low fat spread, fill
with 2oz lean ham, plus plenty of green salad items and tomato, plus 1
Tbsp coleslaw
OR
Poached Egg on Toast (1 slice wholegrain bread plus 1 poached egg), banana
Mid Afternoon
Choose one of the following: Apple / Banana / Pear / Peach / 4oz Grapes/ 2 Plums
Dinner
Seafood Medley*, 5oz boiled rice or potatoes, green salad
OR
6oz white fish fillet grilled with 1 tsp butter on it, 5oz instant mashed potato, 3oz peas, 4oz carrots
Exercise
Yoga – 2 Sets
Strength Training
Seafood Medley – Serves 2
2 tsp olive oil
1 small onion, finely chopped
1 small zucchini, sliced
1 large green pepper, chopped
2oz mushrooms, sliced
7oz canned diced tomatoes
½ tsp minced garlic
1 tsp dill weed or basil
Salt and pepper to taste
6oz cod fillet, cubed
6oz place or sole, cubed
2oz shrimp
Heat
oil in large non-stick frying pan and stir fry onion until soft and
transparent. Add zucchini and peppers and fry until soft.
Add
mushrooms and stir for a further minute, then add tomatoes, garlic
puree, herbs, seasoning and white fish. Simmer for 5-6 mins.
Stir in shrimp, simmer for 1 minute and serve.
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