7x7 Fat-Reducing Plan

Friday

Breakfast

2 pieces of wholemeal toast, with a scraping of margarine and jam

1 glass of orange juice

Mid-morning snack

1 banana

1 orange or other fruit

Lunch

½ - 1 pitta bread with roast beef and salad

2 glasses of water

Mid-afternoon snack

1 apple or other fruit

Late-afternoon snack

1 muesli bar

Dinner

Grilled or baked fish or chicken with steamed vegetables or a small bowl of pasta with a tomato-based sauce and salad

1 glass of red wine

Dessert

Fresh fruit platter

Saturday

Breakfast

Banana smoothie, made with low-fat milk

Mid-morning snack

1 banana

1 orange or other fruit

Lunch

1 tuna and salad sandwich or roll

2 glasses of water

Mid-afternoon snack

4-5 rice crackers with low-fat tzatziki dip

Late-afternoon snack

1 small tub of low-fat yoghurt

1 orange

Dinner

Grilled or baked fish with steamed vegetables, or a small bowl of pasta with a tomato-based sauce and salad

1 glass of red wine and 1 glass of water

1 small scoop of low-fat frozen yoghurt

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