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Breakfast

• 1 average bowl (60g) muesli
• 2tbsp (80g) low fat yoghurt
• 200ml skimmed milk
• 1 glass (150ml) orange juice
• 2 slice (80g) wholegrain toast
• 2 heaped tsp (14g) olive oil spread

Mid-morning

• 2 apples
• 1 carton (150g) low-fat fruit yoghurt

Lunch

• 2 average (350g total weight) baked potatoes
• 2 tbsp (10g) olive oil spread
• 1 small tin (100g) tuna in brine
• 1 bowl (125g) mixed salad
• 1 tbsp (11g) oil/vinegar dressing
• 2 kiwi fruit

Mid-afternoon

• 1 orange
• 1 carton (150g) low-fat yoghurt

Workout

• 500ml juice, 500ml water

Post workout

• 2 bananas

Dinner

• 1 large portion (150g) grilled chicken
• Half plate (125g uncooked weight) pasta with:
• 1 tbsp (11g) olive oil
• 1 large portion (125g) broccoli
• 1 large portion (125g) carrots
• 1 tbsp (30g) pasta sauce / tomato salsa

Evening

• 1 portion (85g) red grapes
• 2 slice (80g) wholegrain toast
• 2 heaped tsp (14g) olive oil spread