Plans and recipes

One day meal plan

 

Breakfast

Apricot porridge with toasted seeds 219kcal; 34.6g carbs

Snack

Low-fat, low-sugar yogurt (125g) 74kcal; 12.6g carbs Banana (100g weight without skin) 81kcal; 20.3g carbs 1 portion of fruit and veg

 Lunch

Chicken and tomato sandwich (2 medium slices wholemeal bread; 30g chicken; 10g reduced-fat spread) 239kcal; 35.3g carbs

Snack

1 apple 49kcal;  60g of 0% fat cottage cheese; 90g cucumber 49kcal; 4.6g carbs;

Dinner

Mixed vegetable and bean curry 189kcal; 26g carbs; 1 portion fruit and veg wholegrain rice (30g uncooked weight) 100kcal; 23.1g carbs

 

Snack

Dessert Mango (80g) 46kcal; 11g carbs; 1 portion of fruit and veg Low-fat, low-sugar yogurt (125g) 74kcal; 12.6g carbs semi-skimmed milk (120ml in tea/ coffee) 55kcal; 6g carbs

Total 1175kcal; 197.4g carbs