Fit_Well_October_2017

BREAKFAST Small pot natural live

yogurt with added blueberries, nuts,

seeds and mint leaves.

LUNCH Grilled portobello mushroom

with halloumi cheese. Grill 1 portobello

mushroom, halved, topped with sliced

halloumi. Serve in 1 wholemeal pitta

bread with chopped red onion and

salad leaves.

DINNER Tuna steak with green

veg and sweet potato wedges.

Coat tuna with honey, soy

sauce and olive oil. Pan-fry

and serve with vegetables and

baked sweet potato wedges.

BREAKFAST

1 large tbsp cottage cheese with

chives on 1 slice rye bread.

LUNCH Seafood salad with

papaya. Mix prawns, mussels and

shrimps with salad leaves, spring

onions, green peppers, cucumber

and sliced papaya. Drizzle with

olive oil and lemon juice.

DINNER Grilled fish with

vegetables. Grill 1 portion fish –

choose from trout, salmon, fresh

mackerel or herring. Serve with

a selection of vegetables.

DAY 2

DAY 3

DAY 4

DAY 5

Photos

Getty

BREAKFAST Poached egg with a

good handful of wilted spinach.

LUNCH Tofu and vegetable stir-fry.

Stir-fry chopped tofu and vegetables

(eg, green beans, carrots, etc) in olive

oil with chilli, garlic and ginger.

DINNER Pork chops with mushroom

sauce and vegetables. Grill 2 small

chops. Make sauce of 1tbsp cream,

3tbsp white wine, ½tbsp olive oil,

herbs and veg stock. Serve with

colourful veg such as carrots,

broccoli and sweetcorn.

BREAKFAST Red

pepper and goat’s

cheese frittata. Flash-fry

some chopped red peppers

and onion with olive oil. Whisk

2 eggs in a bowl with salt and pepper.

Pour eggs over the pepper and

onion. Sprinkle over some crumbled

goat’s cheese.

LUNCH Salad Niçoise. Mix salad

leaves, tomatoes, new potatoes,

green beans, red onion and asparagus

with a small can of tuna and sliced

boiled egg. Add vinaigrette.

DINNER Spicy salmon with spinach

and brown rice. Marinate 1 salmon

fillet in chilli, coriander, cumin,

paprika, salt and pepper, and bake.

Serve with a handful of spinach and

1 portion brown rice.

Deficient?

Your GP can check if you are

low in vitamin D. You can also

get a blood spot test from

vitamindtest.org.uk. Try Solgar

Vitamin D3, 1000iu, £7.69 for

90 tablets, hollandand

barrett.com.

Vitamin

D can help boost

your immune system

• key for the lurgy
  months ahead.

P

DIET TREND