Breakfast
- Banana sandwich made with 2 small slices of wholemeal bread and a small banana.
- 200ml glass of orange juice
Morning Snack
- 100g pot of low fat fruit yoghurt
Lunch
- 1 wholemeal roll (45g) filled with 70g tuna (canned in brine) and 10g reduced calorie mayonnaise
- Mixed salad of 50g lettuce, 50g red or yellow sweet peppers, 10g spring onions.
Afternoon Snack
- 28g bag of lower fat crisps (eg. Walkers Lites)
Dinner
- 70g Roast Chicken breast (without skin)
- 80g Potatoes, mashed with 30ml semi-skimmed milk
- 60g Broccoli, steamed or boiled
- 50g Carrots, boiled
- 100ml Gravy (made from granules)
Evening
- 1 serving of low calorie Hot Chocolate Drink made with powder and water (eg. Cadbury's Highlights)
Women will lose 2-4 lbs in a week, men 3-5 lbs in a week, depending on start weight and activity level. It is not recommended that calories be so restricted for more than one week - for most people this level of calories is too low to obtain enough nutrition, and may have the effect of slowing metabolism.
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