right.
breakfast:
CD+150cal
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
lunch:
CD plus salad made from green leaves, cucumber, radishes, celery.
dinner:
main course + fruit (50cal one) 460cals
3a
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.