Breakfast

• Porridge oats made with semi/skimmed milk, topped with a handful of dried fruit
• Glass of fresh orange juice
• Slice of wholegrain bread with olive based spread
• Lunch
• Mackerel salad (avocado, spinach leaves, tomato)
• Wholemeal pita pocket
• Mixed berries with natural yogurt, and sprinkling of seeds
• Dinner
• Lentil and bean stew
• Mashed potatoes with olive oil
• Kale or brussel sprouts
• Apple
• Suitable snacks
• Vegetable crudités with reduced fat hummus
• Mixed, unsalted nuts
• Unbuttered/unsweetened popcorn
• Multiseed bread with sliced banana

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Melanie Thomassian is a professional dietitian, and author of the award winning Dietriffic.com.