Breakfast: a glass of milk (or non-dairy milk); a slice of toast with a little jam; a piece of fruit.
Snack: Low-fat yogurt.
Lunch: 60g boiled rice, 2 steamed courgettes; 200g grilled chicken breast, mixed salad.
Afternoon snack: a piece of fruit.
Dinner: 200g steamed salmon, steamed broccoli, one rice cake.
TUESDAY'
Breakfast: a glass of milk or tea with honey, 3 wholemeal biscuits, a piece of fruit.
Snack: fresh fruit.
Lunch: 200g steamed cod, 1 steamed potato, mixed salad, 1 rice cake.
Snack: a low-fat yogurt.
Dinner: 50g brown rice, one hard-boiled egg, mixed salad.
WEDNESDAY'
Breakfast: a tea with honey or a glass of milk, whole grain cereal, and a piece of fruit.
Snack: low-fat yogurt.
Lunch: 150g grilled turkey breast, 200g boiled spinach seasoned with oil and lemon, one rice cake.
Snack: fresh fruit.
Dinner: vegetable minestrone, 50g ricotta, one rice cake.
THURSDAY'
Breakfast: a cup of tea with honey or a glass of milk, a slice of toast with jam, a piece of fruit.
Snack: fresh fruit.
Lunch: 60g ricotta, mixed salad, 2 rice cakes.
