WEEK 3

Sample meal plan

Breakfast

• A bowl of oatmeal with skimmed milk and 10g sunflower seeds
• Green tea
• 1 apple

Midmorning Snack

• Fruit smoothie (use skimmed milk)

Lunch

• 1 slice wholemeal bread
• Three-bean salad (tomatoes, spring onions, red kidney beans, chickpeas, fat-free dressing and green pepper)

Midafternoon Snack

• 1 slice rye bread with peanut butter

Dinner

• Ratatouille
• 50g Basmati rice
• Side salad with 25g Feta