Roast dinner - 1 serving is 100g roast chicken (without skin); 2 roasted potatoes (egg sized), with garlic and a sprig of rosemary (roasted using a spray of oil).
Four servings of roasted vegetables can be made with 2 peppers, 1 red onion, 1 sweet potato, mixed with 2tsp oil and cumin seeds; steamed broccoli (10 medium florettes) plus 150ml of gravy made with low salt gravy granules.
Small bowl of fresh fruit salad and a small scoop of frozen low fat yoghurt.
Mediterranean sandwich - 40g of Halloumi (light), thinly sliced and grilled for a couple of minutes on each side, few basil leaves and 1 sliced medium tomato. Assemble into a sandwich.
Side dish of crunchy salad: Mixed salad leaves, 6 cherry tomatoes, 6 slices of cucumber
and 1 packet (25g) of seed shots.