Breakfast
1/2 grapefruit / fruit juice / wholegrain or bran cereal / porridge, with skimmed milk Or 1-2 slices wholemeal toast with scraping of monounsaturated spread / Or kippers / egg / baked beans
Breakfast Drink: Tea / coffee (avoid flavored coffees) / herbal tea / water
Mid morning
Tea / coffee / herbal tea / water / Fruit / nuts
Lunch
1-2 slices rye bread or wholemeal pitta bread sandwich with scraping of monounsaturated spread and filling of fish / chicken / egg / cottage cheese/ humus with salad
Or jacket potato skin with baked beans / tuna/ prawn filling, and salad
Or pea / veg soup and rye bread
Or salad with chicken / fish / egg / low fat cheese
Or cooked meal (reverse meal plan with below options)
Pudding: Fruit / Baked fruit
Drink: Herbal Tea / decaf coffee / water
Mid afternoon
Drink: Tea / herbal tea / water
Snack: Fruit / fruit and nuts / mixed seeds
Dinner
2tblsp Basmati or brown rice / whole-meal chapattis / whole-meal pasta / sweet potato / yam / couscous and lean poultry meat / fish / eggs or bean / lentil dish Or rice and peas / dhal / stir-fried prawns and vegetables and 2 portions of green and root vegetables / large mixed salad
Fresh / baked fruit / baked fruit and low fat crème fraiche / yogurt
Drink: Decaff coffee / herbal tea / water
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