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Dieting is not an exact science - it's no big deal if you exceed your daily calorie allowance by 150. Calorie counts in most cases are
approximate. The idea of these menus is to 'mix-n-match' to make it up to your calorie allowance for the day - there are alternatives
suggested to suit most tastes. All calorie estimates are for the amount stated or per serving. You can find additional information on
counting calories and fat grams in your diet through this online calorie calculator, searchable
by keyword.
| Breakfast Foods (mix-n-match) |
| Two Weetabix with semi-skimmed milk |
unknown |
| Bowl of Bran Flakes with semi-skimmed milk |
160 calories |
| Small banana |
80 calories |
| 2 slices of toast with low-fat spread and jam or honey |
200 calories |
| English muffin with low-fat spread and honey |
155 calories |
| Harvest Bar |
89 calories |
| St. Ivel Shape yoghurt |
115 calories |
| French toast (recipe) with summer fruits and/or
fruit coulis |
unknown |
| Kellogg's Nutrigrain Bar |
130 calories |
| Two Asda Healthy Choice low fat Scotch Pancakes |
172 calories |
| Fruit |
| Small banana |
80 calories |
| Mini (14g) packet of Sun Maid California raisins |
37 calories |
| Cupful of grapes |
80 calories |
| Lunches |
Philadelphia Light herb sticks and dip
Mini Peperami |
120 calories
132 calories |
| Salade Niçoise (recipe) |
210 calories |
| Garlic pitta bread with roasted peppers (recipe) |
200 calories |
| Rice Cakes or Snack-a-Jacks (serving suggestions) |
depends |
Bagel with Philadelphia Light
and 2 slices smoked ham |
310 calories
76 calories |
| Ploughman's Lunch (recipe) |
382 calories |
| Ham Omelette (recipe) |
unknown |
| Snacks & Treats |
| Two-finger Kit Kat |
113 calories |
| 25g/1oz yoghurt-coated raisins |
140 calories |
| Milky Bar, medium size |
110 calories |
| Snack-a-Jacks 25g bag |
85 calories |
| Milky Way |
117 calories |
| Suppers |
Tin Weight Watchers from Heinz tomato soup
Two slices wholegrain nimble (reduced fat bread) |
56 calories
90 calories |
Half tin of Baked Beans
Two Potato Waffles |
179 calories
166 calories |
| Chicken Fajitas (recipe) |
unknown |
| Birdseye Thai chicken with rice |
456 calories |
| Puddings |
| Cadbury's light chocolate mousse |
68 calories |
| Half tin Del Monte Fruit Cocktail in juice |
102 calories |
| Half tin Asda healthy choice mandarin segments in juice |
62 calories |
| St. Ivel Shape yoghurt |
56 calories |
| Cadbury's Mini Chocolate Roll |
113 calories |
| Go Ahead Double Chocolate Cake Bar |
100 calories |
| Rowntree Sugar-Free Jelly |
10 calories |
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