Easy Summer Eating Plan: Day One

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  • The easy-peasy diet has begun...

    Breakfast

    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

    Morning Snack

    One piece fruit

    One small slice low fat cheese

    Lunch

    Small plate vegetable stir fry – try broccoli, peppers, carrots and cabbage with half cup of cooked brown rice

    Small pot fruit bio yoghurt

    Afternoon snack

    One digestive biscuit

    Small glass fruit juice diluted with equal amount of water

    Dinner

    ‘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

    1 lemon

    1½tbsp extra-virgin olive oil

    2tbsp finely sliced shallot

    16 jumbo prawns, peeled and butterflied – buy ready cooked for speed

    2tsp ground coriander

    2oz watercress

    2oz red leaf lettuce such as lollo rosso

    1 avocado, peeled and cut into 8 slices

    For salad

    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.

    For prawns

    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.

    To serve

    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.

    Day two…

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