One slice wholegrain toast or English muffin with 1tbsp natural peanut or nut butter
Glass of skimmed milk or low fat yoghurt
Small glass of fruit juice or piece of fruit
One piece fruit
One small slice low fat cheese
Small plate vegetable stir fry - try broccoli, peppers, carrots and cabbage with half cup of cooked brown rice
Small pot fruit bio yoghurt
One digestive biscuit
Small glass fruit juice diluted with equal amount of water
'5 in 1' Prawn and Watermelon Salad
Small glass of wine or juice spritzer
One pot pro biotic yoghurt
Daily Calorie Saving Tip: forget the wine!
Recipe: Prawns and Watermelon Salad (serves 4)
¼ large watermelon
1½tbsp extra-virgin olive oil
2tbsp finely sliced shallot
16 jumbo prawns, peeled and butterflied - buy ready cooked for speed
2tsp ground coriander
2oz red leaf lettuce such as lollo rosso
1 avocado, peeled and cut into 8 slices
Remove rind from watermelon and put fruit in colander set over a large bowl for five minutes (to collect the juice). Slice 24 thin pieces of watermelon; set aside. Roughly chop any remaining watermelon and put it back in colander to drip. Zest and juice lemon. Chop enough zest to make 2tsp. In a large nonreactive (stainless steel or glass) bowl, blend 2tbsp lemon juice with olive oil, shallot and lemon zest. Add 2tbsp watermelon juice and season to taste with salt and pepper. Add more watermelon juice if dressing is too tart.
Sprinkle prawns with coriander and season on both sides with salt and pepper. Spray a large non-stick sauté pan with cooking spray. Add prawns and sauté over medium-high heat until just cooked, about 2 minutes. Remove from heat and set aside.
Mix watercress and lettuce; toss with dressing. Add watermelon and avocado and toss gently. Divide among four plates and top with prawns. Serve while prawns are warm.
Easy Summer Eating Plan: Day One