Drop a dress size diet - Part 2

Breakfast

Before you eat have a big glass of water then choose one of the breakfasts below. You can have the same thing everyday or chop and change - whatever you fancy.

• A small bowl of porridge made with skimmed milk, honey or sweetener if you like

• A bowl of wholegrain cereal or muesli

• Low-fat plain or fruit yogurt with a handful of nuts, muesli or dried fruit

• A poached egg on two slices of wholemeal or wholegrain bread and low-fat spread, a glass of orange juice

• A fruit smoothie made with a small banana, fat-free plain yogurt, a handful of berries and two teaspoons of honey

• A mashed banana on two slices of wholegrain or wholemeal bread or toast with low-fat spread

• Baked beans on wholemeal or wholegrain toast and low-fat spread

• 2 slices of grilled lean bacon, a grilled tomato, baked beans and grilled mushrooms
  

Lunch

Choose anything from the list:

• Grilled sardines or mackerel on 2 slices of wholemeal toast with grilled tomatoes, low-fat spread and wilted spinach

• A baked potato with one topping:
  

  - A dsp of low-fat grated cheese
  - 150g cottage cheese    
  - Low-fat cream cheese    
  - 2 tbsp of baked beans    
  - A knob of low-fat spread    
  - 150g of meat or veggie chilli con carne
  

• A tin of soup (choose one that has no more than 400 calories a tin) with a small wholemeal roll and low-fat spread

• An avocado with prawns and low-fat mayonnaise and a slice of wholemeal bread with low-fat spread

• A small pasta salad with low-fat mayonnaise

• A salad with low-fat grated cheese or a large boiled egg or a tin of tuna with a dsp of low-fat mayonnaise or salad cream

• Smoked salmon and low-fat cream cheese in a wholemeal bagel and salad
  

Dinner

Chose one of the following for your evening meal.

• Grilled chicken fillets with roast potatoes, carrots and peas

• Low-fat cauliflower cheese - made as usual but with lower-fat cheese and semi-skimmed milk - and a large side salad

• 2 egg omelet with herbs and chopped tomatoes and low-fat oven chips

• 3 grilled lower-fat sausages with mashed potato

• A stir-fry with any meat and vegetables of your choice - but go easy on the oil

• Low-fat meat or veggie lasagna with a green salad

• Grilled salmon or tuna fillet with green beans, broccoli and new potatoes