Mid-morning
Day 5
| Breakfast | 1 portion Grapefruit Salad with Toasted Almonds; 1 Buttermilk Pancake with 1 tsp maple syrup. |
| Mid-morning | 1 square Chocolate Mallow Crispies. |
| Midday meal | 1 wholemeal pitta filled with 1 portion Home-made Houmous and 2 tbsp (40g) raw bean sprouts; 1 (25g) crunchy cereal bar. |
| Afternoon | Glass of milk from daily allowance. |
| Evening meal | 1 portion Spinach and Mushroom Pasta Bake; 1 portion Autumn Fruit Salad. |
| Nutrition | 1415kcal, 44g fat and 5 portions of fruit and vegetables. |
Day 6
| Breakfast | Greek Yogurt with Berries and Walnuts; 200ml unsweetened orange juice. |
| Mid-morning | 1 Chocolate and Cheerios Fruit Snack. |
| Midday meal | 1 portion Bacon and Sweetcorn Chowder; 1 kiwi fruit. |
| Afternoon | Glass of milk from daily allowance. |
| Evening meal | 1 portion Chicken with Cajun Spices and Chickpeas; 1 portion Apricot and Ginger Rice; 85g green beans, steamed. |
| Nutrition | 1392kcal, 42.1g fat and 5 portions of fruit and vegetables. |
Day 7
| Breakfast | 2 Buttermilk Pancakes with 150g fruits of the forest stewed with 2 tsp sugar; 1 rounded tbsp (40g) half-fat crème fraîche. |
| Mid-morning | Glass of milk from daily allowance. |
| Midday meal | 1 portion Lamb and Apricot Tagine; 1 portion Watercress and Orange Salad. |
| Afternoon | Glass of water. |
| Evening meal | Tuna and Olive Black Bulghar Wheat Salad; 2 small chocolates. |
| Nutrition | 1385kcal, 36.5g fat and 5 portions of fruit and vegetables. |
Also included: each day you may have 300ml skimmed milk (or non-dairy equivalent) for cereals and drinks. Drink at least 1.5 litres (6 x 250ml glasses) of water a day. Drinks such as juices, smoothies, alcohol etc. are not included unless stated.
| 1200-calorie Diet | 1200kcal, 39g fat per day |
Day 1
| Breakfast | Breakfast Smoothie; 30g branflakes and 25 (1 tbsp) sultanas with skimmed milk from daily allowance. |
| Mid-morning | Glass of milk from allowance. |
| Midday meal | Pea Soup with Pesto Croute, 1 (50g) granary roll spread with 2 tsp (10g) <40% fat spread; 1 medium apple. |
| Afternoon | 60g virtually fat-free fromage frais. |
| Evening meal | 1 portion Grilled Teriyaki Pork with Orange with 1 portion Warm Potato Salad with Herbs; 50g wilted baby spinach leaves and 80g baby plum tomatoes; 1 ripe peach. |
| Nutrition | 1198kcal, 32g fat and 5 portions of fruit and vegetables. |
Day 2
| Breakfast | 2 slices (72g) granary bread toasted; lightly spread with olive spread (14g) and yeast extract (optional). 1 medium orange. |
| Mid-morning | 60g virtually fat-free fromage frais. |
| Midday meal | Buy sandwich that provides about 280kcal and 8.5g fat (e.g. egg salad healthy option). Glass of milk from allowance. |
| Afternoon | 80g grapes. |
| Evening meal | 1 portion Galettes with Spinach, Mushroom and Soft Goat’s Cheese; 150g slice melon with 1 tsp chopped stem ginger. |
| Nutrition | 1195kcal, 36.7g fat and 5 portions of fruit and vegetables. |
Day 3
| Breakfast | 1 portion Grapefruit Salad with Toasted Almonds. |
| Mid-morning | Glass of milk from allowance. |
| Midday meal | 3 mini pitta bread (90g) with 1 portion Smoked Trout Paté and 2 celery sticks or 70g cucumber. |
| Afternoon | 125g low-fat fruit yogurt. |
| Evening meal | 1 portion Moussaka with 120g boiled new potatoes, 40g leaf salad and 4 (60g) cherry tomatoes. |
| Nutrition | 1215kcal, 39g fat and 5 portions of fruit and vegetables. |
Day 4
| Breakfast | 50g extra-fruit muesli with 6 (13g) chopped almonds; skimmed milk from allowance. |
| Mid-morning | Glass of milk from allowance. |
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