Weekend plan 2
BREAKFAST: Full-english: 2 rashers back bacon with 100g baked beans, 40g sautéed mushrooms, 2 medium grilled tomatoes, 2 slices wholegrain or rye bread.
LUNCH: Small amount of reduced-fat potato salad with 2 slices ham, lettuce, sliced tomato, 2 sliced radishes, 5 slices cucumber and 1 tsp reduced-fat mayo.
DINNER: Asparagus frittata: chop 5 cooked new potatoes then fry 1 small chopped onion and boil 5 asparagus spears for 2 mins. Blend and season 3 eggs, pour over the onion mixture, cook on low heat for 2 mins before adding potatoes, asparagus and 20g grated cheddar. Finish under the grill for 5 mins.
BREAKFAST: Eggs on toast: poach or scramble 2 eggs; place on 2 slices of toast (wholegrain). Top with thinly sliced tomato, a handful of grated mozzarella; grill.
LUNCH: Couscous: 60g cooked couscous, 5 chopped apricots, 2 chopped spring onions, 5 halved grapes, 40g chickpeas, 1 dsp flaked almonds. Season with 1 dsp olive oil, 1 tsp red wine vinegar and a pinch of cumin.
DINNER: Honey and mustard chicken: brush 150g chicken breast with 1 tsp honey, ½ tsp English mustard and 1 crushed garlic clove; bake. Serve with 40g cooked brown rice and 80g steamed broccoli.