Breakfast
1 slice of wholemeal toast with 1 scrambled egg and 2 grilled tomatoes.
Snack
1 apple or pear.
Lunch
Pile mixed salad leaves on a serving plate and toss with 1 tablespoon low fat dressing. Spoon over 50g pilchards in tomato sauce. Scatter over the segments of 1 peeled orange. Accompany with 1 wholemeal bap.
Snack
150g low fat yoghurt.
Dinner
Macaroni cheese (serves 4): Cook 300g macaroni in boiling water according to the packet, adding 125g frozen peas during the last 3 minutes of cooking time. Drain. Make the cheese sauce: Blend 25g corn flour with a little semi skimmed milk in a jug. Gradually add milk to make it up to 300 ml. Heat the milk and corn flour mixture in a pan, stirring continuously until thickened. Remove from the heat, stir in mustard, 125g grated cheese and freshly ground pepper to taste. Stir in the macaroni, broccoli and peas
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