week 3: day 18

Remember, every bit of extra activity burns more calories.

breakfast

1 green Portion Pot® Sugar Puffs served with milk from allowance plus 100g fresh fruit
OR
2-egg omelette (using milk from allowance), dry-fried and filled with 25g Rosemary Conley low-fat Mature Cheese and 4 cherry tomatoes

Mid-morning Power Snack

Choose one from the list of Power Snacks here

Lunch

1 wholegrain roll, halved, spread with extra-light (3% fat) mayonnaise and filled with 50g tuna (canned in brine) plus sliced cucumber
OR
Large salad served with 1 x 100g salmon steak and 2 tsps extra-light mayonnaise
OR
1 pouch Solo Slim® Leek and Potato Soup. Plus 1 Rosemary Conley Low Gi Nutrition Bar


Solo Slim® Leek and Potato Soup

Mid-afternoon Power Snack

Choose one from the list of Power Snacks here

Dinner

Steak and Kidney Pie (see recipe) served with 150g carrots and broccoli
OR
Steak and Kidney Pie (see recipe, but exclude potatoes) served with 250g boiled green vegetables. Plus 1 low-fat yogurt (max 100 kcal and 5% fat)
OR
1 pouch Solo Slim® Butternut Squash Soup plus 1 pouch Solo Slim® Three Bean Casserole served with a large mixed salad
OR
1 pouch Solo Slim® Spicy Beef and Tomato Soup plus 1 pouch Solo Slim® Beef Casserole served with 100g broccoli


Solo Slim® Beef Casserole

Don't forget you can have a low-fat dessert (100 kcal) AND an alcoholic drink OR a high-fat treat – click on the relevant link on the left to see your choices.

Fitness Challenge

  1. Walk up and down stairs 5 times consecutively


     

  2. Do 3 sets of 6 tricep dips AND 4 sets of 8 ab curls