Menu ideas

BREAKFAST Rye bread topped with cottage cheese, chopped dates and cooked prawns. Toasted wholegrain bagel topped with low-fat soft cheese and smoked salmon. LUNCH Toasted wholegrain baguette topped with diced tomato, red onion, garlic and tinned sardines in olive oil. Wholemeal wrap filled with avocado, tomato and can of tuna. DINNER Curry with cubes of monkfish, veg and brown rice. Stir-fry from hunks of white fish such as basa, tilapia or hake with garlic, ginger, chilli, veg and low-salt soy sauce.