Eat 3 meals a day and 2 snacks if hungry.

These meals need to be made up from these five different food groups

Breakfast:

• Wholegrain cereal and semi skimmed milk
• Wholegrain toast and low fat margarine
• Glass of fruit juice
• Glass of milk
• Homemade smoothie:
  • Ingredients:
  • 1 banana
  • Half a glass of semi-skimmed milk
  • 1 spoonful honey
  • How to make:
  • In a blender or smoothie maker add the banana without skin and milk
  • Add honey, turn blender on for 2minutes and pour into a big glass.
  • You can use a mixture of fruits just take the peel of first and you dont have to add honey. Try apple and banana, strawberry and pear or banana, apple and blueberries.

Snack:

• Piece of fruit
• Low fat yogurt and honey

Lunch:

• Wholemeal bread, ham/chicken and salad sandwich (use low fat margarine and low fat mayo)
• Fruit juice
• Cup of tea
• Soup and a wholemeal roll, low fat marg
• Tortilla Wraps
  • Ingredients:
  • 2 spoons low-fat mayonnaise mixed
  • 1 can of tuna
  • 4 tortillas wraps
  • 4 lettuce leaves ripped up
  • 1 large tomato, chopped up
  • How to make:
  • Put the tuna from the can into a bowl and break up with a fork, then add the mayonnaise and stir.
  • Place a tortilla on plate. Add a bit of lettuce, tomato and tuna to the centre of the wrap
  • Fold up the bottom of the tortilla then roll.
  • Try chicken or ham instead of tuna. Add a bit of cheese instead of mayo. Or wholemeal pitas or rolls instead of the wraps.

Snack:

• Carrot sticks and low fat dip
• Chopped fresh fruit and low fat yogurt

Dinner:

• Jacket potato with tuna, beans or no more than a hand full of cheese, use a small amount of low fat margarine if you have to
• Choose a drink from above
• Whole grain pasta and a tomato sauce with a bit of cheese
• Quick Pizzas
  • Ingredients:
  • To make a quick pizzas you need:
  • 2 wholemeal rolls cut in half
  • 1 small tin of chopped tomatoes
  • 4 mushrooms, sliced
  • 2 handfuls of cheese, sliced or grated
  • A pinch of pepper
  • How to make:
  • Turn on the grill
  • Put the rolls under grill for about a minute each side
  • Spread 2 spoons of the tomatoes over the top of the toasted rolls
  • Then put the mushrooms, cheese and pepper and a bit on each roll
  • Put under the grill and take out when cheese is bubbling
  • Put on a plate, you can add some salad on the side.