Breakfast
Top 2 slices of toasted multigrain bread with a skim butter and baked beans

Lunch
2 toast sandwiches (multigrain bread) with grilled vegetables and a slice of low fat cheese.

Dinner
1 cup cooked spaghetti with a cup of bolognaise sauce. Serve with salad and sprinkle over a tbs of parmesan.

Snack
A low-fat yogurt and a 1 cup of strawberries.

Breakfast
1 cup of porridge topped with stewed rhubarb sweetened with a little sugar. Serve with warm milk.

Lunch
Large bowl of lentil soup and a multigrain roll spread with low-fat cream cheese. Finish with a piece of fruit.

Dinner
Grilled salmon fish served with potato and lemon wedges, boiled broccoli and carrot stir-fried in a little olive oil and flavoured with oyster sauce.

Snack
Warmed low-fat rice pudding and a glass of warmed skim chocolate milk.

Breakfast
1 cup of cooked porridge, made from rolled oates. Top it with a sliced of banana and sprinkle it with raisin. Serve it with warmed skim milk.

Lunch
Heat a can of tomato soup and serve with a wholegrain roll bread filled with a slice of mozzarella cheese and green salad.

Dinner  
A large baked potato with small grilled lean beef steak and steamed asparagus.

Snack
blueberry muffin and fruit

Breakfast
2 slices of toasted wholegrain bread with a low-fat butter, served with 2 boiled omega-3 eggs.

Lunch
Heat a can of corn soup and serve it with 4 wholegrain crackers topped with cottage cheese and slices of tomatoes.

Dinner  
Bake of your favourite mixed vegetables and beans. And serve it with a cup of steamed rice.

Snack
1 apple

Breakfast
2 slices of multigrain toast spread with a little chocolate jam. Finish with a glass of fruit juice of your choice.

Lunch
Small bowl of pasta in tomato and vegetables sauce. And serve it with mixed green salad.

Dinner
Grilled chicken breast marinated in honey, soysauce, and sesame oil. Serve it with 1 cup of mixed of fresh vegetables. And a cup of steamed rice.

Snack
Muesli bar

Breakfast
2 slices of toast topped with 2 slices of smoked salmon, 2 poached eggs. And finish it with a glass of fresh orange juice.

Lunch
Baked potato filled with a flavoured tuna. Serve it with a side salad.

Dinner
Tomato risotto and sprinkle it with parmesan cheese.

Snack
1 kiwi and a low-fat yogurt

Breakfast
Toasted of blueberry muffin, spread it with a little skim butter. And finish it with a small glass of fresh strawberry and banana smoothie.

Lunch
3 slices of canadian bacon served with baked sweet potatoes and carrot. Serve it with vegetables, a steamed corn and a steamed asparagus.

Dinner
Vegetable soup, served with a wholemeal bread roll and 2 slices of edam cheese. Finish it with a homemade apple crumble, sweeten the crumble with brown sugar and serve it with low-fat custard.

Snack
2 pieces of your favourite seasonal fruit.