~— 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