Sample meal pattern
Breakfast: 1/2 grapefruit / fruit juice .
Cereal e.g. wholegrain or bran cereal / porridge, with semi-skimmed milk or 1–2 slices wholemeal bread /
toast with scraping of monounsaturated spread / butter, and kippers / egg / grilled bacon / baked beans
Tea / coffee / herbal tea / water
Mid morning Tea / coffee / herbal tea / water
chilli con carne / prawn filling, and salad
Or soup e.g. pea and ham / farmhouse broth, and bread
Or salad with meat / fish / egg / cheese, and bread
Or cooked meal – see below
Fruit / yoghurt
Tea / coffee / herbal tea / water
Mid afternoon Tea / coffee / herbal tea / water
Fruit / fruit and nuts / mixed seeds
Dinner 2tblsp Basmati or brown rice / wholemeal chapattis / wholemeal pasta / new potatoes / sweet potato / yam / couscous and 100–120g meat / fish / eggs or bean / lentil dish e.g. chilli con carne / rice and peas / dhal / stir-fried prawns and vegetables and 2 portions of green and root vegetables / large mixed salad
Fresh / tinned fruit / baked fruit and low fat crème fraiche / yoghurt