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Choice 1:
• 20g Nut free muesli
• 1 Small pot low fat yoghurt
• ½ Sliced banana or 100g strawberries
• 1 Slice wholewheat toast
• 1 tsp margarine
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Choice 2:
• 2 Weetbix or serving portion Special K
• ½ Sliced banana or 100g strawberries
• 400ml skimmed milk
• 1 Slice wholewheat toast
• 1 tsp margarine
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Choice 3 :
• 4 rashers grilled bacon
• 2 slices wholewheat bread
• 1 small glass unsweetened fruit juice
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Choice 4 :
• 120g porridge (made with skimmed milk)
• 2 tsp raisins
• 1 slice wholewheat toast
• 1 tsp margarine
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Choice 5 :
• Scrambled eggs – 2 eggs, eaten with a little pepper and milk.
• 1 slice wholewheat toast
• 1 tsp margarine
• 1 small glass unsweetened fruit juice
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Choice 1:
*pasta salad made with:
• 60g cubed turkey, chicken, ham or tuna mixed with
• 120g pre-cooked pasta
• Thinly sliced red, green and yellow peppers
• 2 small tomatoes, Non-fat dressing
• 1 slice wholewheat bread
• 1 tsp margarine
(*vegetarian option: replace meat with tofu or low fat cheese)
• plus Green salad with non-fat dressing
• 120g chopped fresh fruit
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Choice 2:
• Small bowl of low fat vegetable soup
• Small pot of low fat cottage cheese
• 1 small wholewheat bread roll
• 1 piece of fresh fruit
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Choice 3 :
• Small bowl of Minestone soup
• 1 Slice turkey breast or small pot of cottage cheese
• Mixed green salad
• 1 Small wholewheat roll
• 1 apple or pear
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Choice 4 :
• Chef salad: 340g mixed raw vegetables
• 60g low fat mozzarella cheese
• 240g kidney beans
• Non-fat dressing
• 120g boiled brown rice
• 1 orange
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Choice 5 :
• 60g Tuna salad sandwich with lettuce, tomato, Non-fat mayonnaise, mustard
• 120g mixed raw vegetables
• Small bunch of grapes
- - OR - -
• 1 Medium Jacket Potato
• 120g Low fat cottage cheese
• Mixed salad
• Small bunch of grapes
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Choice 1:
• Lean pork steak (grilled)
• 120g Steamed carrots
• Tossed salad with non fat dressing
• 90g boiled brown rice
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Choice 2:
• 60g cubed, firm tofu or chicken breast stir fried with:
• 2tsp sesame oil,
• 1tsp light soy sauce
•90g Brown boiled rice
•120g steamed vegetables
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Choice 3 :
• Seasoned Baked skinless chicken breast with:
• 90g brown boiled rice
• 120g steamed courgette and tomato
• 1 medium apple
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Choice 4 :
• 120g low fat chilli made with
• 60g sweet corn
• Mixed salad
• Non-fat dressing
• 1 small yoghurt
• 1 sliced kiwi fruit
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Choice 5 :
• 120g baked halibut or other white fish
• 60g sweet corn
• 60g broccoli
• 90g boiled brown rice
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Choice 6:
• Turkey, chicken or tofu kebabs – cubed, with tomato,
mushroom and mixed peppers, brushed with olive oil and grilled.
• Large mixed green salad.
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