DIET SHEET - Allowances

Breakfast: This is your carbohydrate meal, and you can have oatmeal with yoghurt and fresh fruit.

25g (variety pack size) cereal + one third of daily milk + 1 med. Sliced wholemeal             toast + reduced fat spread.

Bagel with 1 teaspoon high fruit jam or preserve + 1 glass tomato juice.

1 crumpet and teaspoon of honey + 150g low fat yoghurt + 190g fruit salad.

40g sultana bran + one thirds of milk + 2 dried apricots + 1 glass unsweetened OJ

2 med. Slices of wholemeal toast, 1 teaspoon butter + 1 boiled egg + 1 glass tom.             Juice.

2 weetabix + one-third pint of milk + 1 small banana.

Lunch: fish or meat salad, yoghurt

Toast and beans

Salmon/chicken/tuna salad

Soup and two slices of bread

Tuna pasta and mayo.

Blended drink – banana, skimmed milk, yog.)

Low fat sandwich / roll

Raw veg and dips

Pitta pocket with chicken and salad

Dinner:

• Steak and salad,
• chicken stir fry with vegetables
• Chilli con carne without rice, served with grated vegetables
• chicken and pepper kebabs, large portion, no potato
• pepper steak with cream sauce, salad
• grilled or poached salmon, served on stir-fry vegetables
• Poached cod on a bed of mashed carrot with cabbage
• 3-egg herb omelette with salad
• scrambled eggs with 3 rashers bacon
• scrambled eggs with smoked salmon
• prawn and avocado salad
• prawns in mayonnaise on a bed of shredded lettuce
• seafood stir-fry
• roast chicken, cabbage, broccoli, carrots,
• roast beef, carrots broccoli, sprouts, unthickened gravy from juices
• beef in red wine with vegetables
• seafood kebabs with salad
• cauliflower cheese with grilled tomatoes (grated cheese, not sauce)
• stuffed tomatoes (with cheese and grilled) 

• Steak and salad

Desserts:

• Choose low-sugar fruits - these tend to be the fruits which have a stone, or berries:
• Peaches baked in sherry or brandy with crème fraiche
• poached plums with half-fat cream
• bowl of cherries and strawberries mixed
• mixed berries - blueberries, redcurrants, blackcurrants, mixed with live yoghurt

BONUS:

The ideas above are for medium-activity people. The following starchy carbohydrates may only be added for

EACH WORKOUT CLASS OR SESSION  you go to,
or EVERY TWO MILES YOU WALK IN A DAY.

• one small jacket potato
• one teacup pasta or cooked rice
• 30g Special K or porridge
• extra half pint milk
• 2 slices bread or toast
• 2 bananas