Breakfast:
· Wholemeal toast with a low fat spread.
· Cereal with low-fat milk and sliced banana. Stick to bran and wheat cereals like weetbix.
· Baked beans, spaghetti, or eggs on toast.
· Porridge with low fat milk and honey.
Lunch:
· Sandwich made with wholemeal bread, salad, meat and low fat cheese such as Edam.
· Chicken or seafood salad. Be careful to avoid dressings such as ranch and thousand island.
· Brown rice, vegetable and meat dish. Prepare it the day before to take to work.
· Lean meat and salad with a light dressing.
· Subway six-inch sub with low fat dressing.
· Soup.
Dinner
· Lean meat with salad or veges should be your standard meal.
· Tacos or burritos with mince and salad.
· Home-made burgers made with salad, lean beef patties, tomato sauce and a wholemeal bun.
· Wholemeal pasta dish with a low fat white sauce and meat and salad.
· Stews such as red wine beef stew and ragout on brown rice with veges.
· Stir fried veges with beef or chicken. Use a soy sauce or balsamic vinaigrette.
Dessert:
· Cereal and fruit.
· Creamed rice.
· Fat free sorbet.
· Low fat ice cream.
· WeightWatchers desserts.
Snacks:
· Fruit. This is the time to include it in your diet.
· Vegetables such as carrots and celery.
· Crackers or rice crackers with hummus or cottage cheese.
· Popcorn without butter or salt.
· Nuts and snack bars.
Drinks:
· Water. Drink 8 glasses of water a day.
· Freshly squeezed juice. Avoid store bought juices that are high in sugar.
· Tea or coffee with low fat milk and little or no sugar.
· Fruit smoothie made either with milk and yoghurt or with juice.
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