~— abdiet 1| bowl of oatmeal w/ berries 2\ green or yogurt smoothie 3{ homemade protein or breakfast bar 4| low fat yogurt w/ banana or pear 5| 4-eggs w/ spinach and mushrooms 6| 1/2 serving protein pancakes 1| grilled chicken breast w/ veggies 2\ turkey ham whole grain sandwich 3| sweet potato w/ cottage cheese 4| salmon w/ rice and veggies 5| tuna, sweetcorn and lettuce salad 6| chicken breast light Caesar salad 1| lean steak or pork loin veggie bake 2\ grilled chicken breast w/ veggies 3| two chicken thighs or drumsticks 4| meatballs or burger (no bun) 5| baked fish parcel w/ tomatoes 6| baked ground pork w/ eggplant six meals a day - Aya OT Sr HL 1 21 3 4| 5 6 Neila Rey turkey or pork ham w/ raw veggies cheese stick w/ handful of grapes sliced apple w/ 1tbs nut butter cup cantaloupe w/ almonds sliced tomato w/ light mozzarella pear w/ walnuts low fat Greek Yogurt w/ honey handful of almonds, apple or orange 1/2 homemade protein or breakfast bar low fat sugar free chocolate milk or shake sardine bruschetta toast w/ tomato cottage cheese w/ pineapple chunks. 1 2 3 4 5 6 low fat Greek yogurt w/ cinnamon hardboiled egg w/ ttsp light mayo turkey or pork ham w/ cucumbers low fat sugar free chocolate milk or shake 1/2 chicken breast strips w/ garlic yogurt cubed ham w/ cottage cheese meat | poultry | fish | dairy amounts: up to 6oz [170g] per meal Nuts: a handful a day - can be split between meals bread: always wholegrain, maximum 1 slice a day or none