Breakfast

Poached Egg on toast

  • 2 slice wholemeal toast

  • 5g spreadable butter

  • 1 large poached egg

  • 1 tomato

  • 25g wilted spinach

  • 150ml semi skimmed milk

Kcal             351

Carbs           38

Protein         19

Fat              13

​

Porridge with greek yogurt

  • 40g porridge oats

  • 300ml semi skimmed milk

  • 50g greek yogurt

  • 1 Tbsp chopped pecans

  • 1Tbsp honey

 

Kcal             487

Carbs           67

Protein         18

Fat              14

Dinner

chicken and veggie egg fried rice

 

  • 100g Basmati rice

  • 1 cup chopped red pepper

  • 1 cup sweetcorn

  • 1 spring onion

  • 1 clove garlic

  • 50g carrot

  • 75g chicken thigh

  • 2 eggs

  • 1 Tsp olive oil

Kcal             702

Carbs           89

Protein         38

Fat              19

​

Grilled salmon and vegetables

 

 

  • 100g salmon fillet

  • 100g new potatoes

  • 100g broccoli

  • 50g beetroot

  • 80g peas

  • 1Tbsp olive oil

 

 

Kcal           471

Carbs           56

Protein         32

Fat              21

Lunch

Chichen avocado pitta

  • 1 Tesco wholemeal pitta bread

  • 50g Avocado

  • 45g Chicken breast

  • 30g rocket

  • 1 tomato

Kcal             350

Carbs           38     

Protein         26

Fat              12

Bacon hallumi salad wrap

  • 1 Tesco seeded wrap

  • 50g lighter hallumi cheese

  • 2 rashers of bacon

  • 35g mixed salad

 

Kcal            470

Carbs           37

Protein         27

Fat              21

Snacks

  • 3 oatcakes and                 108kcal

  • 25g cheddar cheese          106kcal

  • 200ml latte                    180kcal         

  • olives 16                        38kcal

  • Clemantine                     35kcal

  • ¼ slice melon                  90kcal