Food

• Eat Smart All Butter Croissant
• One teaspoon (15g) of Morrisons Reduced Sugar Blackcurrant Jam
• One glass of Morrisons Apple Juice (150ml)
• A portion of fruit (e.g. a peach)

• Eat Smart Carrot and Coriander Soup (one 400g tin)
• One wholemeal roll
• One piece of fruit (e.g. a banana)

• One medium baked potato
• A cereal sized bowl full of any salad leaves, tomato and cucumber etc
• Eat Smart Thousand Island Salad Dressing (15ml, or a one tablespoon serving)
• Fresh salmon fillet (140g, grilled or oven baked)

• Snack 1 - Dried fruit - Three whole dried apricots (50g) with Eat Smart Low Fat Natural Yoghurt (150g pot)
  
  
• Snack 2 - Eat Smart Raspberry Flavour Mini Bites

Milk allowance: in addition to the fruit juices and milk given above, approx 1/2 pint (250ml) of 1% fat milk (or skimmed) per day. If you don't like skimmed milk try 1% fat milk instead - it's lower in fat but tastes the same as semi skimmed!

Remember to keep hydrated by drinking 6-8 cups of water or sugar/caffeine free beverages each day.

• Two wheat biscuits and 150ml semi skimmed milk
• Fruit portion (e.g. raspberries, 2 handfuls of fresh or frozen)
• One glass of Morrisons Freshly Squeezed Orange Juice (150ml)

• Two slices of wholemeal toast
• Eat Smart Oven Baked Ham, 2 slices
• Morrisons Light Sunflower Spread (10g teaspoonful)
• Eat Smart Ready Salted Crisps, 1 packet
• One medium tomato
• A portion of fruit (e.g. pear)

• Eat Smart Chicken Kiev
• Green beans or portion of vegetables (fresh or frozen - four heaped tablespoons)
• New potatoes (180g serving)
• Eat Smart Carrot Cake Slice

• Snack 1 - Two satsumas
  
  
• Snack 2 - Eat Smart Garlic and Herb Dip (50g serving), with two Eat Smart Bread Sticks

Milk allowance: in addition to the fruit juices and milk given above, approx 1/2 pint (250ml) of 1% fat milk (or skimmed) per day. If you don't like skimmed milk try 1% fat milk instead - it's lower in fat but tastes the same as semi skimmed!

Remember to keep hydrated by drinking 6-8 cups of water or sugar/caffeine free beverages each day.

• Home made fruit smoothie made with one banana, eight strawberries, apple juice (150ml) and natural yoghurt (125ml)

• Eat Smart Prawn Mayonnaise Sandwich
• Portion of fruit or vegetables (e.g. two plums or some carrot sticks)

• One Eat Smart Chilli wedge bowl
• Salad (serving of lettuce, tomato and cucumber etc)
• Eat Smart Raspberry and Strawberry Sponge Pudding

• Snack 1 - Eat Smart Cereal Bar (cranberry)
  
  
• Snack 2 - Two Eat Smart Cream Crackers, Eat Smart Cottage Cheese (100g), and one medium/large tomato, sliced.

Milk allowance: in addition to the fruit juices and milk given above, approx 1/2 pint (250ml) of 1% fat milk (or skimmed) per day. If you don't like skimmed milk try 1% fat milk instead - it's lower in fat but tastes the same as semi skimmed!

Remember to keep hydrated by drinking 6-8 cups of water or sugar/caffeine free beverages each day.

• 45g serving of Neat Wheat with 125ml semi skimmed milk
• Seven strawberries (80g or other portion of fruit)

• Eat Smart Roasted Veg Sauce (125g)
• Brown pasta (75g dried, cooked as per instructions)
• Three handfuls of sliced mushrooms and half a red pepper
• One pot of Eat Smart Virtually Fat Free Yoghurt

• Eat Smart Breaded Cod (1 portion)
• Eat Smart Oven Chips (150g serving)
• Frozen/fresh peas (3 heaped tablespoons)
• Carrots - fresh, frozen or tinned (3 heaped tablespoons)
• One banana with Eat Smart Reduced Fat Fresh Custard (1/4 pot)
• OPTIONAL 125ml glass of wine

• Snack 1 - 2 kiwis or other portion of fruit or vegetables
  
• Snack 2 - Eat Smart Reduced Fat Guacamole (50g portion), and carrot sticks (80g portion)

Milk allowance: in addition to the fruit juices and milk given above, approx 1/2 pint (250ml) of 1% fat milk (or skimmed) per day. If you don't like skimmed milk try 1% fat milk instead - it's lower in fat but tastes the same as semi skimmed!

Remember to keep hydrated by drinking 6-8 cups of water or sugar/caffeine free beverages each day.

• Two eggs - scrambled (made with milk from allowance)
• Two slices of wholemeal toast
• Morrisons Light Sunflower Spread (10g teaspoonful)
• One whole sliced tomato or one whole canned plum tomato

• One Eat Smart Crustless Quiche Lorraine
• Salad (one cereal bowl sized serving)

• Eat Smart Sweet and Sour Sauce (130g serving)
• One chicken breast (chopped, no skin)
• One portion of vegetables (e.g. 1/2 red pepper or 1 handful of mange tout)
• One medium portion of brown rice (180g cooked, 75g dried, cooked as per pack instructions)
• Melon (1/2 inch slice)

• Snack 1 - Two plums
  
  
• Snack 2 - Eat Smart Lemon Cake Slice

Milk allowance: in addition to the fruit juices and milk given above, approx 1/2 pint (250ml) of 1% fat milk (or skimmed) per day. If you don't like skimmed milk try 1% fat milk instead - it's lower in fat but tastes the same as semi skimmed!

Remember to keep hydrated by drinking 6-8 cups of water or sugar/caffeine free beverages each day.

• Half a grapefruit (or three heaped tablespoons of canned grapefruit)
• Two slices of wholemeal toast
• Morrisons Light Sunflower Spread (10g teaspoonful)

• Two Eat Smart Thick Pork Sausages (grilled as per pack instructions)
• Eat Smart Baked Beans In Tomato Sauce (220g)
• Mashed potato (175g) medium portion, made with a little low fat spread
• One whole sliced tomato or three tablespoons of tinned tomatoes (heated)

• Eat Smart Chicken Dinner (A low fat ready meal with chicken breast, roast potatoes, stuffing balls, carrots and peas)
• A portion of green beans
• A thick slice of Malt Loaf with 30g (1 dessert spoon) of Eat Smart reduced fat extra light soft cheese and 1 sliced apple

• Snack 1 - One medium orange and a handful of grapes
  
• Snack 2 - Eat Smart Tomato and Chilli Cous Cous Salad (a 50g serving)

Milk allowance: in addition to the fruit juices and milk given above, approx 1/2 pint (250ml) of 1% fat milk (or skimmed) per day. If you don't like skimmed milk try 1% fat milk instead - it's lower in fat but tastes the same as semi skimmed!

Remember to keep hydrated by drinking 6-8 cups of water or sugar/caffeine free beverages each day.