7x7 Fat-Reducing Plan

Wednesday

Breakfast

2 pieces of fruit bread, with a scraping of margarine and strawberry jam

1 glass of orange juice

Mid-morning snack

1 banana

1 orange or other fruit

Lunch

Low-fat Caesar salad with 1-2 pieces of bread

2 glasses of water

Mid-afternoon snack

1 pear or other fruit option

Late-afternoon snack

1 muesli bar

Dinner

1 small bowl of pasta, with seafood or lean mince sauce, with salad

1 glass of water

Dessert

Fresh fruit platter

Thursday

Breakfast

1 small bowl of low-fat cereal, with low-fat milk and fruit

1 glass of orange juice

Mid-morning snack

1 banana

1 orange or other fruit

Lunch

1 salmon and salad sandwich or roll

2 glasses of water

Mid-afternoon snack

1 muesli bar

Late-afternoon snack

1 small tub of low-fat yoghurt

Dinner

A small piece of lean beef, and 2 different serving of pulses, with vegetables and rice

1 glass of water

Dessert

1 small scoop of gelati (low-fat Italian ice cream)

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