1 Meal Plan

Breakfast

  • 1⁄2 cup cooked oats porridge OR All-Bran
  • 1 cup fat-free milk
  • Cinnamon to sprinkle on oats (optional)

Snack

  • 1 fruit e.g. 1 apple
  • 1 tbsp nuts or seed mix
  • 100g fat-free yoghurt

Lunch

  • 2 slices bread (gluten- free or wholewheat)
  • 30g lean cold meat e.g. ham or beef
  • 30g mozzarella cheese
  • Salad

Snack

  • 1 fruit e.g. 1 apple
  • 1 tbsp nuts or seed mix
  • 100g fat-free yoghurt

Supper

  • 1⁄2 cup rice (basmati)
  • 90g grilled chicken breast
  • 1 cup cooked vegetables
  • 1 tsp oil (for cooking)
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