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Wholemeal toast with a low fat spread.
Cereal with low-fat milk and sliced banana. Stick to bran and wheat cereals like weetbix.
Baked beans, spaghetti, or eggs on toast.
Porridge with low fat milk and honey.
Sandwich made with wholemeal bread, salad, meat and low fat cheese such as Edam.
Chicken or seafood salad. Be careful to avoid dressings such as ranch and thousand island.
Brown rice, vegetable and meat dish. Prepare it the day before to take to work.
Lean meat and salad with a light dressing.
Subway six-inch sub with low fat dressing.
Lean meat with salad or veges should be your standard meal.
Tacos or burritos with mince and salad.
Home-made burgers made with salad, lean beef patties, tomato sauce and a wholemeal bun.
Wholemeal pasta dish with a low fat white sauce and meat and salad.
Stews such as red wine beef stew and ragout on brown rice with veges.
Stir fried veges with beef or chicken. Use a soy sauce or balsamic vinaigrette.
Cereal and fruit.
Fat free sorbet.
Low fat ice cream.
Fruit. This is the time to include it in your diet.
Vegetables such as carrots and celery.
Crackers or rice crackers with hummus or cottage cheese.
Nuts and snack bars.
Water. Drink 8 glasses of water a day.
Freshly squeezed juice. Avoid store bought juices that are high in sugar.
Tea or coffee with low fat milk and little or no sugar.
Fruit smoothie made either with milk and yoghurt or with juice.