Breakfast
1 boiled egg with 1 slice of wholemeal toast spread with 1 teaspoon margarine; a glass (150 ml) of fruit juice or one portion of fruit.
Snack
25g nuts or seeds mix with 1 apple.
Lunch
Cheese salad sandwich with 2 slices of bread, 2 teaspoons reduced-calorie mayonnaise, 30g grated Edam and salad leaves; leafy salad with balsamic vinegar or low fat dressing.
Snack
150ml pot low fat yoghurt.
Dinner
Stir-fried pork with mushrooms: Cut 85 g pork fillet into thin slices and stir-fry with 1 teaspoon chopped garlic over a high heat in 2 teaspoons sunflower or sesame oil. Add 2 teaspoons soy sauce and a little chilli paste (optional). Once the pork has browned, add 225 g mixture of vegetables (try sliced mushrooms carrots, leek, cabbage mange tout or bean sprouts). Cook for 2 or 3 minutes or until the pork is cooked through. Serve with 50g (uncooked weight) noodles
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