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Breakfasts
Grapefruit, whole-wheat toast, with marmite/veggiemite, mashed banana, peanut butter or sugarfree jam.
Oatcakes or ricecakes with marmite/veggiemite, sesame spread, smearing of honey or cottage cheese.
Fresh fruit or dried fruit with low fat yogurt, sprinkling of seeds (sunflower, sesame, pumpkin or linseed especially good) and chopped nuts.
Diluted, unsweetened fruit juice, oatmeal made with water or nonfat milk and sweetened with dried fruit (raisins, sultanas) or a little honey.
Grilled mushrooms, tomatoes or baked beans on toast.
Boiled or poached eggs with wholemeal toast or crispbreads.
Wholegrain unsweetened cereal: Weetabix, Shredded Wheat, All Bran, Bran Flakes, Special K, Common Sense, Fruit & Fibre, Puffed Wheat, Muesli, Grapenuts, with low/nonfat milk.
Lunches (You can add a piece of fruit to the meal as a healthy dessert)
Sandwiches using wholemeal bread, pitta, rice, oatcakes or Ryvita.
Ideas for fillings or toppings:
Marmite/veggiemite and cottage cheese (try a variety with added peppers or tuna for taste)
Tuna (in brine). Flavour with Quark or low fat yogurt mixed with a little low fat mayonnaise, and cucumber.
Sardines, drained well, with tomato and pepper.
Grated carrot, apple and a little Brie cheese (one of the low fat cheeses)
Diced chicken, halved grapes, and yogurt dressing as above.
Hummus and salad.
Coleslaw made with grated carrot, onion, cabbage and yougurt dressing.
Prawns, yougurt dressing and salad.
Tuna mixed with red kidney beans and a dash of Tabasco.
Grated Lower fat cheeses (Ricotta, Brie, Edam, Gouda, Goat's cheese, Cottage cheese) with tomato.
Baked potatoes in their skins with one of the fillings above and salad.
Homemade soups using vegetables, fish, pulses or chicken made creamy with a little low fat yogurt. Serve with a slice of wholemeal bread or a wholemeal roll.
Salads made with tuna/salmon, cottage cheese, Edam, Brie, seeds, nuts, beand and vegetables of your choice. Can be blanched and marinated in a dressing of yogurt, lemon and garlic.
Baked beans, mushrooms, poached eggs or tomatoes on toast.
Main Meals (You can bake, grill or stir-fry with olive-oil and a teaspoon of water.)
Fresh fish, grilled or baked with baked potato and salad/vegetables. Add tomato basted sauces and chopped herbs.
Grilled chicken kebabs with green peppers, onions etc. Serve with brown rice, large mixed salad and mustard sauce. Mix low fat yogurt with mustard. Mustard sauce can also be used to top foil baked fish.
Stir-fry with chicken/fish, and beansprouts, cashew nuts, and any other vegetables of your choice. Add (good quality) sesame oil just before serving with soy sauce and rice/egg noodles.
Baked casserole chicken dishes in a wine stock sauce (the alcohol will burn off) with lots of garlic, onions and mushrooms. Serve with brown rice/baked potato and fresh vegetables.
Ratatouille with brown pasta. Add beans to make a main meal or serve with baked fish or chicken.
Brown pasta with tuna, onion, and tomato sauce, plus side salad.
Main course salads e.g using pasta, brown rice, kidney beans, avocado, chopped egg, nuts, seeds, pine kernels, diced chicken/tuna/sardines, together with as many vegetables as desired.
Stuffed peppers, courgettes or eggplant(aubergine). For fillings mix brown rice, cooked fish/chicken, cashews or pinenuts. Add garlic, softened onion or mushrooms and top with mustard sauce or Quark. Bake in oven with tomato sauce.
Spaghetti and bean "bake". Layer cooked spaghetti and haricot/butter beans, and cover with homemade tomato sauce. Top with oatgerm, sesame seeds and grated Edam. Bake in the oven until crisp.
Vegetable risotto with brown rice, onion, red pepper, and a few cashew nuts. Serve with a large salad.
Baked Salmon parcels topped with spring onions, herbs and lime juice, or add watercress and fromage frais sauce when cooked. Serve with new potatoes and fresh vegetables.
Desserts
Chopped fresh or dried fruit with Quark, fromage frais, or greek yogurt.
Stewed fruit with a dash of liquer. Add yogurt to make a light mousse.
"Fruit Fools" made with fruit, Greek yogurt (rather than cream) and sweetened with a little honey.
Baking apples stuffed with raisins and sultanas and baked until crisp.
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