BREAKFAST: Peach smoothie (200ml skim drain mixed with 1/2 container depleted canned peaches). In addition, 40g wholegrain grain with 15ml skims drain.
LUNCH: Sardines on toast (2 cuts wholemeal toast, 2 tsp margarine and 1 would sardine be able to in tomato sauce). Also 1 glass green grapes.
Supper: Beef and spinach lasagne. Summer plate of mixed greens (1/2 glass torn lettuce, 1/4 container every one of cut mushrooms, red capsicum and cucumber, 5 olives, 1 tsp olive oil, 1/2 tsp balsamic vinegar and 1/2 tsp nectar wholegrain mustard).
SNACKS: 1 and 1/2 containers air-popped popcorn. 6 dried apple rings. Dark or green tea. Water – mean to drink no less than 1.5 liters day by day.