Breakfast
Porridge made with 45 g oats and 200 ml skimmed or semi-skimmed milk, topped with 2 tablespoons (30 ml) raisins.
Snack
150g pot of low fat yoghurt.
Lunch
85 g French bread split and filled with 40 g sliced cooked turkey, 2 teaspoons reduced fat mayonnaise, a handful of rocket and tomato slices.
Snack
1 apple (or 85g other fresh fruit); 30g Edam.
Dinner
120 g grilled white fish fillet (e.g. haddock)
225 g roasted vegetables: In a baking tin, toss a mixture of vegetables e.g. courgettes, peppers, onions, aubergines, tomatoes in 1 tablespoon olive oil, a little garlic and rosemary sprigs; place in the oven at 200 C/ 400 F/ gas mark 6 for about 30 minutes. Serve with one medium jacket potato (125 g cooked weight) with 1 teaspoon olive oil margarine.
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