Breakfast: Sunrise omelette. One egg plus three egg whites mixed with three tablespoons of skimmed milk filled with one tablespoon of grated reduced-fat feta cheese and a can of drained tuna and a tomato.
Mid-morning snack: Two handfuls of raw vegetables with tomato salsa.
Lunch: Couscous with mixed vegetables and fresh herbs and yoghurt dressing. Mix in a variety of cooked vegetables, walnuts or beans and stir in plenty of fresh herbs.
Afternoon snack: Two rice cakes topped with low-fat cottage cheese.
Dinner: Chicken and pearl barley supper. Toss one cubed chicken breast in some wholemeal flour. Fry the chicken with one rasher of lean bacon. When the chicken is sealed remove from the pan and add one chopped carrot, ½ an onion and one chopped celery stick. Add one tablespoon of pearl barley and two tablespoons of white wine and chicken stock. Continue adding more wine or stock until the vegetables and pearl barley are cooked. Return the chicken and bacon to the pan until cooked.
