Breakfast
A slice of wholemeal toast spread with 2 teaspoons margarine and 2 teaspoons honey; 85g fresh fruit.
Snack
2 rice cakes with 30g Edam.
Lunch
1 medium jacket potato (125 - 150g) with 50 g tinned sardines; mixed leaf salad with 1 tablespoon low fat dressing; 1 orange.
Dinner
Spiced Beans and rice: Heat 1 tablespoon sunflower oil in a heavy-based saucepan then add ½ small chopped onion, 1 - 2 cardamon pods, 1 clove and ½ - 1 cinnamon stick. Cook gently until the onion has turned golden. Add half a crushed garlic clove and a little ½ cm grated fresh root ginger and mix well. Mix in 3 tablespoons (100 g) tinned red kidney beans, 3 tablespoons cooked basmati rice and 75ml of water. Bring to the boil then reduce the heat to very low. Cover the pan and simmer for 15-20 minutes until the water has been absorbed and the rice is tender. Serve with green vegetables and 3 tablespoons plain yoghurt or raita (yoghurt mixed with cucumber and mild spices).
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