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Please help!!




can choose these...
40g no added sugar muesli
2 shredded wheat
bowl of porridge (2tbsp) 75ml sk milk, 75ml water
one boiled egg, small slice of granary bread with scraping of VLF spread

OR choose fruit to the value of 150cal
rasp 100g 25cal
strawberries 100g 27cal
grapefruit - half medium 110g 33 cal
peach - large 110g 50cal
apple - med 100g 51 cal
pear 150g 51cal
grapes 90g 54cal
mango slice 100g 57cal
banana half large 60g 57cal
kiwi fruit (2) 100g 58cal
apricot dried 4 32g 60cal
plums 3 med 165g 60cal
orange 1 med 160g 60cal


CD plus salad made from green leaves, cucumber, radishes, celery.


main course + fruit (50cal one) 460cals

starchy food
40g brown pasta, rice, couscous, 150g sweet potatoe, 100g baked potato with skin, 200g new potatoes

protein (no fat)
175g chicken
275g white fish
canned or fresh tuna 260g
275g quorn pieces/mince
260g 5%plain cottage cheese or 330g less than 2% fat cottage cheese

plus either salad or 3 tblsp of green veg
broccoli, cauliflower, cabbage, spinach, pak choi, kale, asparagus, fennel, celeriac, courgettes or marrow.
3b is the following

brochette of turkey with peppers, served with corn ont eh cob and brown rice + green veg to total of 400cal

griddle pork with orange and mushroom sauce with herbed couscous + green veg 400 cal total

mediterranean fish bake and crushed potatoes and peas 400 cal total

steak and stout casserole with new potatoes and green vegetables 400 cal total

penne pasta with tomatoes, olives and chick peas with green beans 400cal total

salmon with yogurt and mint dressing and chive couscous 400cal

add 50cal of fruit.
Thanks so much for that!

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