breakfast 1 cup oats/museli/bran cereal with 1 tsp sugar and half cup of low fat milk


snack. i medium size fruit with 175 ml low fat yoghirt
or 3 provitas / high fibre biscuites and 30g cheese

lunch 90g lean meat/fish/chicken/cheese or 1 cup of green beans
with 2 slices of low gi bread or 2 medium potatoes and half cup of moxed vegetables


snack same as before


supper same as lunch except it's a 1 cup mixed vegetables


snack still the same