Breakfast
40 g wholegrain breakfast cereal (muesli/ Bran flakes/ Weetabix/ Shredded wheat with 200 ml skimmed or semi skimmed milk and 125 g fresh fruit.
Snack
1 banana.
Lunch
Mix together a handful of spinach and rocket leaves in a large bowl. Combine with half an avocado (thinly sliced), 1 tablespoon (15 ml) of nuts (e.g. cashews, walnuts, peanuts) and 1-tablespoon (15 ml) balsamic vinegar. Scatter over 30g grated Edam. Plus 1 small wholemeal roll with 2-teaspoons olive oil margarine.
Snack
2 wholegrain crackers with 2 teaspoons hummus.
Dinner
Pan-fried tuna with spinach: Heat a non-stick pan until very hot. Brush a 150 g tuna steak with olive oil and place in the pan. Cook for 2 minutes on each side, until just charred. Remove from the heat. Place 125 g spinach in a saucepan and cook over a gentle heat until wilted. Drain off any excess liquid, return to pan and add a little salt and pepper to taste. Spoon onto a serving plate and top with the tuna and a lemon quarter. Accompany with 50g rice (uncooked weight).
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