Breakfast
45 g bran flakes (or other bran/ wholegrain cereal) with a sliced banana and 200 ml skimmed or semi skimmed milk.
Snack
2 satsumas.
Lunch
Arrange 50g of watercress (or other salad leaves) on a plate. Spoon 100 g tinned sardines or salmon on top, breaking it up as you go. Scatter over 100 g (approx ¼ of a 410 g can) butter beans. Pour over 1 tablespoon of low fat dressing.
Snack
1 apple with 30g Edam.
Dinner
Stir-fried tofu with broccoli: Heat 1 tablespoon olive oil in a wok or heavy based pan. Stir-fry ½ small chopped onion, chopped red pepper, 60 g broccoli florets and a little grated ginger and stir-fry for one minute. Add 85 g marinated tofu pieces, cook for 2 - 3 minutes in. Serve with 4 tablespoons cooked noodles (230 g cooked weight) and scatter over 1 tablespoon (15 g) cashew nuts
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