Weekend plan 1
BREAKFAST: Avocado on toast: top 2 slices rye bread with a small crushed avocado and season with salt, pepper and 1 tsp lemon juice.
LUNCH: Smart Caesar salad: mix 100g skinless chicken breast with 15g croutons, 1 tsp grated parmesan, 1 tsp low-fat mayo, lettuce.
DINNER: 2 small grilled lamb chops with 400g roasted Mediterranean veg (red onion, capsicum, courgettes and eggplant, 1 tbsp olive oil).
BREAKFAST: High-energy breakfast muffin: toast 1 English muffin and serve with 1 poached egg and 1 tbsp Hollandaise sauce for a zesty, highprotein start to the day.
LUNCH: 150g roast chicken breast, 3 small roast potatoes (4-5cm), 150g steamed broccoli. Serve with 2 tbsp gravy – homemade or with granules.
DINNER: Small jacket potato with 2 slices ham, or small can tuna, 2 tbsp baked beans and some reduced-fat coleslaw.