Daily allowance 1 pint skimmed milk or ½ pint semi-skimmed milk. 3-4 servings of fruit.
Weekly allowance 4oz low-fat spread.
Average portions 3-4oz chicken/meat. 4-6oz white fish, 2oz oily fish. 1oz low-fat cheese.
Unsweetened fruit juice. Porridge made with water and low-fat milk. Sweetener as required. 1 slice of wholemeal bread and low-fat spread.
|2oz tuna fish and cucumber. 2 slices wholemeal bread. Fresh fruit.||3oz mince cooked (with fat drained off) with onions and tomato. 2 Medium boiled potatoes. A selection of vegetables. Stewed fruit and custard made with low-fat and sweetener.|
½ grapefruit. Branflakes with low-fat milk.
|1 sliced hard boiled egg & tomato. 2 slices wholemeal bread. Diet yoghurt.||Tuna pasta - 2oz tuna fish, ½ tin tomatoes, 4 mushrooms, sliced ½ green pepper (diced), herbs and cayenne pepper. Heat in saucepan. Serve on a bed of pasta shells (2oz - 3oz dry weight) with a side salad. Sprinkle with Parmesan cheese.|
Fruit juice. 2 Weetabix and low-fat milk.
|1oz grated low-fat cheese and tomato. 2 slices wholemeal bread. Fresh fruit.||Grilled chicken portion - coat with lemon juice (but remove skin after cooking). Jacket potato and sweetcorn. Tinned fruit in natural juices served in syrup free jelly.|
1 portion of stewed fruit topped with 2 tablespoons of low-fat yoghurt. 1 slice toast and low-fat yoghurt.
|Soup, home-made or clear vegetable. 2 slices of wholemeal bread with lettuce, tomato, cucumber and low-calorie dressing. Fresh fruit.||Chilli con Carne - (3oz mince) cooked and fat drained off. 2-3oz dry weight brown rice. Serve with side salad and dressing (vinegar, lemon juice and 1 tablespoon natural yoghurt). Diet fromage frais.|
½ grapefruit. Branflakes and low-fat milk.
|1 slice lean meat + chutney or salad. 2 slices wholemeal bread. Diet yoghurt.||Fisherman's pie - 4oz poached smoked haddock, tinned tomatoes, 4 mushrooms, ½ green pepper. Topped with mashed potato. Baked in oven, serve with vegetables. Rice pudding made with skimmed milk and sweetener.|
Fruit juice. Porridge made with water and low-fat milk. Sweetener as required. 1 slice wholemeal toast and low-fat spread.
|2 grilled fish fingers. Tinned tomatoes. 2 slices wholemeal bread. Fresh fruit.||Lamb casserole - (3oz meat). A selection of vegetables. Jacket potato. Stewed fruit and natural yoghurt.|
½ grapefruit. Boiled egg. 1-2 slices wholemeal toast and low-fat spread.
|Roast meat - 2 slices. 2 medium potatoes, green leafy veg. Carrots. Baked apple with sultanas and cinnamon.||1 small tin baked beans on 2 slices wholemeal toast. Diet yoghurt.|
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