right here are all the options:-
810
3 cd shakes
340ml of skim milk
3 tbls of veg or salads choose from:-
- green salad leaves e.g rocket, lamb's lettuce, watercress etc
- celery
- cucumber
- red radishes
- courgettes or marrow
- spinach
- kale
- turnip or taro tops
- chinese leafy greens e.g pak choi
- broccoli
- cauli
- cabbage (even pickled)
- asparagus
- fennel
- celeriac
- mushrooms
one portion of the following:-
- 250g plain cottage cheese (5% fat)
- 325g of reduced fat cottage cheese (less than 2% fat)
- 175g of chicken breast without skin or fat
- 275g white fish
- 260g canned tuna in water drained
- 190g of fresh tuna steak
- 275g quorn pieces
- 2 eggs
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1000
This is where it gets complicated as there are 2 options. i'll put just one down....
2cd sachets
284ml
breakfast - it's recommended that you have a cd shachet here and also choose one of the following (150cals)
- 40g no added sugar muesli using milk from daily allowance
- 2 shredded wheat using milk from DA
- bowl of porridge 2tbsp with half half water/milk mix (i use the ready made packets)
- one boiled egg, small slice of granary bread with scraping of VLF spread
or choose fruits to make 150cals
- 100g raspberries 25cal
- 100g strawberries 27cal
- 110g grapefruit - half med 33 cals
- 110g peach - large 50 cals
- 100g apple med 51 cals
- 150g pear 51 cal
- 90g grapes 54cal
- 100g 57 cal
- 60g half a banana 57cals
- 100g kewi fruit 58 cals
- 32g apricots dried 60cal
- 165g plums 60 cals
- 160g orange 60cal
lunch - a bowl of salad leaves (recommended you use one of your CD sachets here too)
dinner - main course+fruit 460cals
choose a starchy food from the following list:-
- 40g dry weight of brown or basmati rice, couscous or wholemeal pasta
- 150g of sweet potato
- 100g baked potato with skin
- 200g new potatoes
then add a source of protein cooked without fat:-
- 175g chicken or turkey breast
- 275g white fish
- canned or fresh tuna as the 810
- 275g quorn pieces/mince
- 260g 5% fat plain cottage cheese
- 330g less than 2% fat cottage cheese
add a portion of veg as 810
add fruit to 50cal value
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1200
2 cd products
284ml of milk
breakfast 250cal option (1cd sachet rec)
- segment half a grapefruit and small orange top with 150g of diet yog. add a slice of granary bread with low fat spread and reduced sugar jam
- thick slice of granary toast with LF spread and marmalade, clementine or small peach. 150g diet yog
- two grilled tomatoes with one large egg scrambled with milk from daily portion. served on granary toast. use spread to cook egg or spread on toast
- 250ml of pure fruit smoothie (150cal of fruit), 3 rye crispbread spread with VLF soft cheese
lunch 200 cal (and one cd sachet)
- ham and tomato pasta salad - 30g pasta, mix 1tsp yog with 1tsp of tom puree. chop toms and add 40g ham and 40g cucumber with one stick of celery and mix with the yog and tom puree. served over the pasta
- potato and chick pea salad - mix 3 new pots 120g with 1tbsp of fat free dressing, 2 tbsp of chick peas and serve on a bed of lettuce.
- low cal cup a soup (less than 70 cals) - dip in 2 mini pitta bread. bowl of side salad to accompany with 1tsp LF dressing.
dinner and dessert 370 cals
choose a dinner to the value of 300 cals (you could choose
- something from the 810 as these tend to be around 300 cals).
- add at least 1 portion (80g) of veg
- add a fruit portion to the value of 70 cals
these tend to be not as exciting and more restrictive, i find anyway. i think they're trying to move you away and get you thinking for yourself. there are examples of recipes that you could use like you could have quorn burger and veg, tuna lasagne, prawn stir fry etc
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1500
1 cd sachet
426ml of milk
breakfast is 300cals
- fruit smoothie blending one small banana, 80g strawberries, 150g pot of LF yog, one slice of granary toast with LF spread, 1tsp marmalad.
- two rashers lean back bacon, grilled on one slice of wholemeal toast with 2 grilled tomatoes. finish with another slice of toast and a scraping of LF spread.
- 50g sugar-free muesli with extra fruit, one pot of low fat fruit yog, one small orange using milk from allowance
- 40g all bran with 2 tbsp sultanas using milk from allowance. 1 250ml glass freshly squeezed orange juice
lunch 350cals plus 50cals of fruit
- one pitta bread with 50g LF hummus, 6 cherry toms, cucumber and 80g grapes.
- 2 slices rye bread and one slice premium ham, LF spread, 1 med sliced tom. one packet less than 3% fat crisps or savour snack.
- 250 fresh tom soup or other around the 115cal mark. small granary roll filled with heaped LF cottage cheese. 100g diet fromage frais.
- potato and egg salad. one boiled egg, 3 cooked new potatoes, level TBSP LF mayo, 90g cooked green beans topped with chives and a few olives.
- small baked pot (100g) filled with 50g chicken mixed with one DTSP mango chutney and one TBSP greek yog. serve with salad of watercress, lettuce and chopped satsuma.
- Home-made mackeral pate/dip (mash 2 small smoked fillets with 250g ricotta, juice of half a lemon, TBSP parsley, black pepper). eat one quarter with 5 breadsticks (or 1 slice of bread) and use one carrot and celery to dip.
add a portion of fruit 50cals
dinner is 350 cals plus a dessert of 150 cals
- cod with linguine and side salad
- gammon steaks with chips and chili citrus pinapple salasa
- vegetarian moussaka
- Ratatouille with tofu and french bread
- paella
- lemony chicken stir fry
- these are all book recipes but you could make a dinner up for 350 cals.
dessert list
- one meringue nest filled with 100g strawberries topped with one TBSP greek yog
- mix the juice of one lime and one tsp of honey and one tsp sugar. use it to coat cubes of pineapple and pawpaw (or other fruit). slide onto skewers and grill so the fruit is slightly browned.
- hot fruit compote (serves 4) - in a wok or large saucepan gently heat 30g unsalted butter and one TBSP honey. add 250g each raspberries, strawberries, blackberries and blueberries and stir over a gently heat until the fruit is just soft. serve at once.
- serving of fruit sorbe and one small biscuit
a snack of 100cals
- 2 mini or one large scotch pancake or one mini hot cross bun spread with VLF spread
- two choc chip cookies
- four mini cocktail sausages
- 2TBSP sultanas
- 150ml glass of wine
- half pint of normal strength larger
- fruit based ice lollies or sorbets - see packs