Daily allowance (100 cals)
275ml/1/2pt skimmed milk
Breakfast (350 cals)
Boiled egg and toast with fruit
1 hard boiled egg with 2 slices wholemeal toast topped with 2tsp low-fat spread.
Plus 1 small glass of orange juice and 6 grapes.
Lunch (450 cals)
Three bean salad
Chop 3 spring onions, 5 cherry tomatoes and 1 green pepper.
Mix with 3tbsp each of red kidney beans, chick peas and cannelini beans and 2tbsp fat-free dressing.
Serve with salad and 1 wholemeal bread roll topped with 2tsp low-fat spread.
Dinner (500 cals)
Lamb chop with potato and vegetables
Grill 1 lean loin lamb chop and serve with 1 jacket potato, topped with 1tsp low-fat spread, vegetables and 1tbsp mint sauce.
Snack (200 cals)
Chop 1 kiwi fruit, 1 small banana and 1 satsuma.
Top with 1 small pot diet fromage frais and 1tbsp chopped mixed nuts.
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