Porridge made with milk.
Add a grated apple and a sprinkle of cinnamon for extra flavour
For lower fibre choose Ready brek and skin the apple before grating.
For weight loss, choose skimmed milk or water to make the porridge.
A “super” salad
Take some finely chopped spinach, grated carrot, sweet peppers, sweetcorn, sugar snap peas, cooked beetroot and spring onion.
Grated cheese, a can of tuna, roast chicken or quorn pieces, 2 boiled eggs or ham
Make a dressing made from:
2 tablespoons of olive oil, a pinch of garlic salt and ground black pepper with a dash of balsamic vinegar, a pinch of sugar and a pinch of dried oregano.
For lower fibre, microwave the grated carrot for a few seconds or immerse it into boiling water and chill, use flame grilled peppers which you can buy in jars, swap the sweetcorn for avocado and the sugar snap peas for blanched asparagus.
Parmesan chicken with vegetables
Prepare the parmesan crust for the chicken by using a food processor to make breadcrumbs from one slice of bread or mix shop bought breadcrumbs with about 30g of finely grated parmesan and finely chopped parsley.
Using a rolling pin, flatten a chicken breast by beating it a few times.
Put some flour and black pepper on a plate and use this to coat the chicken.
Dip the chicken breast in beaten egg then in the breadcrumb mix.
Heat about half a centimetre of oil in a heavy bottomed sauce pan and add the chicken. Allow it to brown evenly on both sides and check that it is cooked through before serving.
Serve with steamed carrots, broccoli and new potatoes.
For weight loss: skip the new potatoes and add another vegetable like cauliflower or green beans.