Small bowl porridge made with skimmed milk with ½ banana
Small glass fruit juice
Piece of fruit or a natural yoghurt
Roast beef sandwich on wholemeal bread with rocket, watercress, tomato and mustard (spread the bread thinly with butter or drizzle the rocket with a little quality olive oil)
1 cup strawberries
Small handful of walnuts, almonds or pecans (8 maximum!)
'5 in 1' Grilled Striped Bass with Summer Vegetables and Couscous Vinaigrette
2 cubes 70% dark chocolate
Piece of fruit
Daily Calorie Saving Tip: eat the evening piece of fruit as your afternoon snack and go for a walk before supper.
Recipe: Grilled Striped Bass with Summer Vegetables and Couscous Vinaigrette (serves 4)
This makes a great entertaining dish - simple and easy to do but very colourful
1 aubergine, halved lengthwise
4tbsp olive oil
2tsp ground cumin
¼lb green beans, trimmed and cut into 1-inch pieces
¼lb courgettes, trimmed and cut into 1-inch pieces
1 ear of corn, stripped.
1 large mug cherry tomatoes, halved
1 cup uncooked couscous
1tbsp red wine vinegar
1 cup fresh basil leaves, chopped
4 striped bass fillet, 6oz each, skin on (or substitute red snapper fillets)
For vegetables and couscous
Preheat oven to 400. Rub cut sides of eggplant with 1 tbsp oil and sprinkle with cumin. Season with fresh herbs or a teaspoon dried mixed herbs and place in baking pan, cut sides down; bake for 30 minutes. After 10 minutes add the courgettes, continue to grill until brown and cooked through. Remove and let sit until cool enough to handle. Spoon out flesh of aubergine onto cutting board and roughly chop; transfer to a medium-sized bowl with the courgettes. While the aubergine and courgettes cook, blanch the green beans in boiling water for about 3 minutes until bright green; remove with a slotted spoon and run under a cold running tap to stop them cooking further and becoming soft. Cook corn for 15 seconds, and run under cold running tap to prevent further cooking. Drain and blot dry all vegetables. Add tomatoes and toss together gently. Season to taste with salt and pepper. Cook couscous according to package instructions; mix with aubergine and courgettes and stir in 2 tbsp oil, red wine vinegar and basil. Season to taste with a little salt and pepper.
Preheat grill. Brush fish on both sides with remaining oil. Season skin side with salt and pepper. Starting with skin side down, grilled fish for 4 minutes. Season flesh side; turn and grill or broil fish for about 4 minutes longer or until cooked through.
Spoon equal amounts of vegetables and couscous onto four plates and top with grilled fish. Serve hot.
Easy Summer Eating Plan: Day Two