The osteoporosis-free diet

• 200ml semi-skimmed milk with muesli and dried apricots, 1 piece white bread, toasted, reduced fat spread and marmite.
• 140g pot reduced fat yoghurt with bowl mixed fruit salad, 1 pancake with maple syrup.
• 200ml soymilk fortified with calcium with Weetabix, dried prunes, 1 piece pumpernickel bread with reduced fat spread.
• 1 bowl porridge made with skimmed milk and topped with strawberries, 2 rye crispbreads with cottage cheese.
• 1 bagel with reduced fat cream cheese and pineapple, half a grapefruit.
• Coffee or tea with reduced fat milk, 1 glass of Tropicana calcium-fortified orange juice

Lunch

• Cheese and mushroom omelette with mixed green salad and tofu dressing, 1 white roll, 1 orange.
• Potato wedges with sour cream and chives, 1 bowl mixed fruit salad with reduced fat fromage frais.
• Pita bread stuffed with canned salmon, cucumber and reduced fat mayonnaise, 1 portion of melon.
• Ploughman’s sandwich made with French stick, cheddar cheese, pickle, and 1 bowl of mixed green salad with reduced fat ranch dressing.
• 1 bowl of creamy leek and potato soup, with walnut bread, tomato and mozzarella salad with reduced fat French dressing.
• 1 glass of water, either tap or bottled.

Dinner

• Spinach lasagne made with skimmed milk and ricotta cheese, mixed green salad served with yogurt dressing, 1 serving of ice cream.
• Prawn and mixed vegetables stir-fry served with noodles and topped with chopped peanuts, 1 serving of reduced fat cheesecake.
• Tofu salad (made with carrots, beansprouts, spring onion, green peppers and courgettes in a vinaigrette dressing), served with steamed millet, 1 serving frozen fruit yogurt,1 serving of rhubarb crumble with custard.
• Tempeh burgers served with mixed bean salad in a creamy Italian dressing and baked sweet potato, 1serving of rice pudding made with skimmed milk.
• Mixed vegetables enchiladas made with olives, green and red pepper, onions, green beans, broccoli, canned tomatoes and cream cheese, served with refried beans and tortilla chips, 1 serving of mixed fruit salad.
• 1 glass of water either tap or bottled.

Extra boosts:

• Banana smoothie made with yoghurt, banana and lots of ice.
• Strawberry milkshakes made with skimmed milk.
• Handful of almonds.
• Handful of raisins or prunes.

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