The following ideas are taken from the Change4Life Wales which is brought to you by the Welsh Government.
Please note that these are suggestions for a balanced meal but can be altered to suit.
Week 1
Monday
Please note that these are suggestions for a balanced meal but can be altered to suit.
Week 1
Monday
- Banana sandwich with wholemeal bread
- Tomato
- Boiled egg
- Low-fat fruit yoghurt
- Small box of raisins
- Semi-skimmed milk
- Tuna and sweetcorn wholemeal roll
- Reduced-fat cheese triangle
- Satsuma
- Apple juice, unsweetened
- Pasta and sausage salad (with spring onion and red pepper)
- Stewed apple and blackberry with crumble top
- Reduced-fat natural yoghurt
- Bottle of water
- Edam cheese, ham and lettuce pitta pocket
- Tomato
- Small flapjack
- Nectarine
- Reduced-fat yoghurt drink
- Houmous, red pepper and grated carrot wrap
- Grapes
- Creamed rice pot
- Slices of malt loaf
- Bottle of water
Week 2
Monday
- Tinned sardine bagel
- Tomato
- Kiwi
- Bottle of water
- Egg and tomato roll
- Two oatcakes and low-fat cheese
- Carrot sticks
- Dried apricots
- Semi-skimmed milk
- Potato and sausage salad (with spring onion, pine nuts and low-fat plain yogurt)
- Fruit and low-fat fromage frais
- Slices of fruit bread
- Pear
- Bottle of water
- Corned beef sandwich on wholemeal bread
- Low-fat soft cheese with vegetable dippers (cucumber sticks, red and green pepper strips)
- Banana
- Yoghurt drink
- Wholemeal English muffin pizza (with cheese, cherry tomatoes and spinach)
- Nectarine
- Banana and blueberry smoothie (made with semi-skimmed milk)
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