Woman & Home Feel Good You – September 2019

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Houmous with veg
and bread to dip

Satisfying LUNCHES

✢ 1 wholemeal pitta packed with

1 large boiled egg, sliced, prawns,

cress and extra-light mayo to taste;

1 orange.

✢ 75g reduced-fat houmous, with

2 slices of wholemeal toast cut into

fingers and carrot, cucumber and

strips of red pepper to dip.

✢ A 300g bowl of bought

lentil-based soup with a 5cm

chunk of granary French stick.

✢ High-fibre bean and rice salad:

Mix 4tbsp cooked brown rice with

½ a can spicy mixed beans, 2 sliced

spring onions, ½ diced red or

green pepper, 2tbsp fat-free

French dressing.

✢ A bowl of pea and ham soup and

3 mini chicken fillets, eg, Tesco

Ready To Eat Peri Peri Chicken Mini

Fillets; 1 pear.

✢ 1 small tin sardines in tomato

sauce on 1 slice of wholemeal toast,

watercress and cherry tomatoes;

1 orange.

✢ Prawn sandwich (up to 350 cals)

with a handful of cherry tomatoes;

1 slice of melon.

Try to limit

your alcohol

options to no

more than

twice a week

Snacks

(Have two a day)

% 50g avocado and a handful of prawns

% 2 x 10g squares of 70% chocolate and

1 peach % 20g salted popcorn and 1 apple

% 200g slices of melon and 3 slices

Parma ham % 40g Brie and 80g grapes

% 1 slice of wholemeal toast spread with

1tsp butter and a thin spread of yeast

extract % 1 slice of fruit loaf spread with

½ mashed banana % 22g pack Hippeas

Organic Chickpea Puffs plus veg sticks

and salsa % 175ml glass of red or white

wine %Single gin with diet tonic

and 20g prawn crackers