Breakfast
45 g bran or wholegrain cereal with 1 tablespoon sultanas and 200 ml skimmed or semi skimmed milk; a glass (150 ml) fruit juice.
Snack
150g low fat yoghurt.
Lunch
A medium (150g) jacket potato filled with 125 g cooked prawns mixed with 1 tablespoon low fat mayonnaise; a leafy salad with 1-tablespoon low fat dressing and 85g fresh fruit.
Snack
1 orange.
Dinner
Vegetable and Lentil Curry: Sauté ½ a chopped onion in 1 tablespoon (15 ml) sunflower oil for 5 minutes. Add ¼ teaspoon (1.25 ml) each of cumin, coriander, turmeric and chilli powder (alternatively use 1 teaspoon (5 ml) curry powder) and ½ a crushed garlic clove. Continue cooking for 2 minutes, then add 60 g (uncooked weight) red lentils, cover and simmer for 10 minutes. Add 200 g prepared vegetables ( any mixture of e.g. cauliflower; courgettes; mushrooms; carrots; tomatoes) and continue cooking for 20 minutes or until the vegetables are just tender. Accompany with 50g basmati rice (uncooked weight).
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