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Breakfast:
Milk
Apple
Orange juice Glass
Slice of whole-wheat toast with one can of sardines in tomato sauce
Apple juice Glass
Omelette made with three egg whites, filled with tomatoes
Glass of grapefruit juice.
Mid-morning snack:
Banana or unsalted almonds
Lunch:
Four ounces of lean chicken, with small handful of whole-wheat pasta and chopped vegetables.
Half a baked potato filled with tuna and corn.
Serve with salad of green leaves dressed with lemon and teaspoon olive oil.
Mid-afternoon snack:
Tablespoon mixed seeds
Piece of fruit.
Dinner:
Medium-sized salmon fillet
baked in foil with lemon or lime juice and teaspoon olive oil
Mashed sweet potatoes broccoli and carrots.
Small cup of low-fat yogurt for dessert.
Small grilled lean pork steak with roasted vegetables.
Fruit salad topped with three teaspoonfuls low-fat cream.
Four ounces diced lean meat or Quorn with stir-fried vegetables and whole-wheat noodles or brown rice.
Evening snack:
Two whole-grain crisp breads or oatcakes topped with hummus.
Glass of fruit juice.