meal
Day 5
| Breakfast | 1 egg scrambled with 25ml skimmed milk (from allowance) cooked in 1 tsp (5g) 40%-fat spread, served on 1 slice granary toast, with 80g grilled tomatoes; 1 additional slice granary toast spread with 1 tsp (5g) 40%-fat spread. |
| Mid-morning | 40g ready-to-eat apricots. |
| Midday meal | Chicken Tikka Pitta with Raita; 160g chopped fresh fruit such as mango, pineapple and kiwi. |
| Afternoon | Milky coffee or glass of milk, both from allowance. |
| Evening meal | 1 portion Baked Plaice with Warm Lentil Salad served with 1 portion Crushed New Potatoes with Herbs and Olive Oil and 90g steamed green beans. |
| Nutrition | 1200kcal, 33.1g fat and 6 portions of fruit and vegetables. |
Day 6
| Breakfast | 1 portion Four-grain Porridge with Apricots with skimmed milk from allowance. |
| Mid-morning | 1 large kiwi fruit (80g). |
| Midday meal | 1 portion Hot Garlicky King Prawn Salad; glass of milk from daily allowance. |
| Afternoon | 1 square Chocolate and Cheerios Fruit Snack. |
| Evening meal | 1 portion Three Bean Curry with 1 portion Potatoes with Mustard Seeds and Spinach. |
| Nutrition | 1196kcal, 27.8g fat and 6 portions of fruit and vegetables. |
Day 7
| Breakfast | Brunch of Poached Egg Muffin with Spinach and Mushrooms. |
| Mid-morning | — |
| Midday meal | 1 portion Coq au Vin with 50g French bread and 90g green beans. |
| Afternoon | Chocolate milkshake made with 1 tbsp (15g) reduced-fat chocolate powder and milk from allowance. |
| Evening meal | 1 portion Bacon and Sweetcorn Chowder; 1 clementine. |
| Nutrition | 1205kcal, 41.6g 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.
| 1600-calorie Diet | 1600kcal, 54g fat per day |
Day 1
| Breakfast | 1 Cheese and Apple Scone lightly spread with 10g (2 tsp) olive spread; 150g pot low-fat fruit yogurt. |
| Mid-morning | 1 pear, apple or orange. |
| Midday meal | Ciabatta Roll with Pesto, Soft Cheese and Baby Spinach; 30g bag baked crisps or equivalent. |
| Afternoon | 1 Apricot and Coconut Muffin. |
| Evening meal | 130g grilled skinless chicken breast served with 1 portion Pomegranate Sauce, 1 portion Coconut Rice, broccoli (85g) and sweetcorn (95g); 1 portion Fruits of the Forest Mousse. |
| Nutrition | 1598kcal, 49g fat and 5 portions of fruit and vegetables. |
Day 2
| Breakfast | 2 slices (72g) granary bread lightly spread with 2 tsp (1og) olive spread; 25g piece of brie and 1 medium pear. |
| Mid-morning | Glass of milk from daily allowance. |
| Midday meal | 1 portion Moroccan Chickpea and Fruit Soup, 1 wholemeal tortilla wrap filled with 1 chopped hardboiled egg, 1 level tbsp reduced-fat mayonnise and 1 medium tomato, skinned and chopped, mixed together. |
| Afternoon | 1 Mincemeat and Plum Filo Pie. |
| Evening meal | 1 portion Stuffed Butternut Squash with 90g wilted spinach leaves; 1 portion No-fat Eton Mess. |
| Nutrition | 1608kcal, 52g fat and 7 portions of fruit and vegetables. |
Day 3
| Breakfast | 1 portion Four-grain Porridge with Apricots sprinkled with 1 tbsp toasted sunflower seeds. |
| Mid-morning | Glass of milk from daily allowance. |
| Midday meal | Low-fat soup, e.g. 1 portion Carrot and Celery Soup, with Mozzarella and Ham Panini. |
| Afternoon | 250ml smoothie, e.g. summerfruit. |
| Evening meal | 1 large portion Lasagne; side salad of leaves, peppers and 25g marinated olives. |
| Nutrition | 1605kcal, 48.3g fat and 6 portions of fruit and vegetables. |
Day 4
| Breakfast |
1 egg scrambled with 25ml skimmed milk (from allowance) cooked in 1 tsp (5g) 40%-fat spread, served on 1 slice granary toast, with 80g grilled tomatoes; 1 additional slice granary toast spread with 1 tsp (5g) 40%-fat spread; 200ml unsweetened orange
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