Afternoon Snack: A piece of fruit.
Dinner: 200g steamed salmon, cooked broccoli, rice cake.
TUESDAY
Breakfast: A glass of milk or tea with honey, 3 whole-grain biscuits, a piece of fruit.
Snack: Fresh fruit.
Lunch: 200g steamed cod, 1 steamed potato, mixed salad, rice cake.
Snack: A piece of low-fat yogurt.
Dinner: 50g brown rice, hard-boiled egg, mixed salad.
WEDNESDAY
Breakfast: A cup of tea with honey or a glass of milk, whole-grain cereal, and a piece of fruit.
Snack: Low-fat yogurt.
Lunch: 150g grilled turkey breast, 200g cooked spinach seasoned with olive oil and lemon, rice cake.
Snack: Fresh fruit.
Dinner: Vegetarian minestrone soup, 50g ricotta, rice cake.
THURSDAY
Breakfast: A cup of tea with honey or a glass of milk, toast with jam, fruit.
Snack: Fresh fruit.
Lunch: 60g ricotta, salad, 2 rice cakes.
