Maddy

BREAKFASTS: - All contain 250 calories each

The Fry Up – one slice wholegrain toast, spread with flaxseed, olive oil and served with one grilled lean rasher of back bacon, 115g baked beans, 1 grilled tomato and four grilled mushrooms

Banana Cereal – 5tbsp bran based cereal with milk from your allowance and one sliced banana

Fruit and yoghurt – dice an apple and a medium pear and mix with a small pot of natural yoghurt


BREAKFASTS AT 200 CALORIES EACH

For when you are craving sweets and/or chocolate… One medium slice wholegrain toast spread with 2tsp chocolate spread and a sliced banana

Bacon and tomato roll – fill a small wholemeal roll with two grilled lean rashers of back bacon and 1 sliced tomato. Add either an apple or a pear.

LUNCHES AT 250 CALORIES EACH

Tuna Pitta – warm 1 wholemeal pitta bread and fill with a small tin of tuna in brine mixed with 1tsp low calorie mayonnaise and 2tsp low fat plain yoghurt.

Jacket potato with cottage cheese and salad – serve 1 medium potato with half a small tub of cottage cheese and salad

Chicken salad – 1 grilled chicken breast served with 1tbsp low calorie mayonnaise and served with a large salad

Cheese and grape sandwich – fill two slices of medium granary bread with 1tbsp low fat soft cheese and some grapes, halved



LUNCHES – 300 CALORIES EACH

Country lunch – 1 medium granary roll, 20g edam cheese, 2 pickled gherkins, 50g coleslaw, a large mixed salad

1 small jacket potato, 1 small tub cottage cheese with black pepper, a large salad

Smoked turkey and cheese sandwich – two slices wholegrain bread spread with olive oil and served with 1tbsp soft cheese, 1 slice smoked turkey and salad. One apple for dessert

Parma ham and mozzarella toastie – top 1 english wholegrain muffin with two slices Parma ham and 25g reduced fat mozzarella

Chicken salad – 115g chicken breast, few new potatoes and a large salad with a dressing of flaxseed oil and vinegar

Brie, tomato and basil roll – fill a granary roll with 25g brie, 1 chopped tomato and some torn basil

Ham pitta – one wholemeal pitta bread filled with 50g lean ham and salad with 1 pot natural/sugar free fruit yoghurt as desert

Smoked turkey and coleslaw jacket potato – serve a small baked potato with 50g coleslaw mixed with 50g smoked turkey and serve with a large salad

Sandwich and apple – any 250 calorie sandwich from a store plus 1 apple

Ready made salad and clementine – choose a 270 calorie salad from your local store plus 1 clementine

Smoked salmon and cream cheese bagel – fill a bagel with 40g low fat soft cheese and 25g smoked salmon. Serve with salad.

Ham roll and crisps – fill a small wholemeal roll with a spreading of olive oil; 50g wafer thin ham and 1 sliced tomato. Eat with one small packet low fat crisps.

Chicken and Avacado Salad – slice 1 grilled chicken breast and serve with a quarter sliced avocado, salad and a dash of salad dressing.

Scrambled Eggs and Smoked Salmon – scramble 2 eggs with 1 tsp olive oil and 1 tbsp skimmed milk. Mix in 1 strip smoked salmon and serve on 1 medium slice wholegrain toast.

Cheese and pickle sandwich – spread 2 medium slices wholemeal bread with olive oil and 1 tbsp low sugar pickle and fill with 40g cheddar cheese


Main Meals, Snacks and treats continue below...............

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