Breakfast
Poached Egg on toast
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2 slice wholemeal toast
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5g spreadable butter
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1 large poached egg
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1 tomato
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25g wilted spinach
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150ml semi skimmed milk
Kcal 351
Carbs 38
Protein 19
Fat 13
Porridge with greek yogurt
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40g porridge oats
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300ml semi skimmed milk
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50g greek yogurt
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1 Tbsp chopped pecans
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1Tbsp honey
Kcal 487
Carbs 67
Protein 18
Fat 14
Dinner
chicken and veggie egg fried rice
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100g Basmati rice
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1 cup chopped red pepper
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1 cup sweetcorn
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1 spring onion
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1 clove garlic
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50g carrot
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75g chicken thigh
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2 eggs
-
1 Tsp olive oil
Kcal 702
Carbs 89
Protein 38
Fat 19
Grilled salmon and vegetables
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100g salmon fillet
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100g new potatoes
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100g broccoli
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50g beetroot
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80g peas
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1Tbsp olive oil
Kcal 471
Carbs 56
Protein 32
Fat 21
Lunch
Chichen avocado pitta
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1 Tesco wholemeal pitta bread
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50g Avocado
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45g Chicken breast
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30g rocket
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1 tomato
Kcal 350
Carbs 38
Protein 26
Fat 12
Bacon hallumi salad wrap
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1 Tesco seeded wrap
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50g lighter hallumi cheese
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2 rashers of bacon
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35g mixed salad
Kcal 470
Carbs 37
Protein 27
Fat 21
Snacks
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3 oatcakes and 108kcal
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25g cheddar cheese 106kcal
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200ml latte 180kcal
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olives 16 38kcal
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Clemantine 35kcal
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¼ slice melon 90kcal