Dinners
1) 50g (2ox) brown rice, cooked, then mixed with 75g (3oz) stir-fried chicken, red pepper and onion. Top with 1 egg fried in a little oil spray.
2) 200g (7oz) potato, baked for 60-90 mins until soft (or can be done in a micro-wave) Cut the top off, scrae out the potato and mash with egg yolk. Add 50g (2oz) canned salmon, pop back into potato shell and bake for another 25 minutes. Serve with a green salad.
3) 1 piece breaded fish, oven baked, serve with 150g (5oz) low-fat oven chips and 1 tbsp low-fat coleslaw.
4) Veggie frittata: boil 1 smnall (100g/4oz) potato until soft, then chop into small pieces. Add 1 handful spinach, 1 tbsp sweetcorn and 1 chopped tomato. Mixe everything with 1 whole egg or 3 egg whites. Pop in a frying pan and cook on a low heat until firm. Serve with unlimited green beans.
5) Any 350 calorie or less pasta ready-meal served with unlimited broccoli and green beans.
6) Nicoise salad made from unlimited lettuce, sliced toatoes, and cooked green beans. Add 100g (4oz) tuna and 1 boiled egg.
7) Brush 1 tsp curry paste of your choice over 1 medium (165g) skinless, boneless chicken breast. Grill until thoroughly cooked. Serve with 150g cooked rice and 1 sliced courgette, 3 chopped spring onions and 1/2 red pepper, cut into strips and stir-fried in low-fat cooking spray. One 150g strawberries topped with 1 pot 99% fat-free original Mullerice.
What else?
Drink 6-8 glasses of water or other low-calorie drinks each day. Your eggs should keep you full enough not to need snacks but, if you do, it's OK to snack on a piece of fruit or a pot of low-fat yoghurt when you need it. You may be also wondering if it's OK to eat eggs every day. Docs say if you have normal cholesterol levels, 1-2 eggs a day is fine. If you have cholestrol issues, 2-3 eggs a week are generally safe.
Latest News
Research from the University of North Carolina has shown eggs can help to lower the risk of breast cancer, and ingredient called choline in yolks alters the way cells behave and buts risk by 24% which is good news for us girls.