THE F2 FORMULA offers great scope for choice. It's so easy to put together high-fibre, low-fat meals to suit your own taste by following the rules, selecting favorite foods from the Fat and Calorie Controller and turning to Easy Meals and Realistic Recipes for inspiration. Here are a few illustrations of the kind of daily menus you might choose.
Fibre-rich meals are very filling and you shouldn't feel hungry between meals. But if you do need a snack from time to time in the long gap between lunch and a late dinner, for instance choose an extra piece of fruit, a bowl of F2 Soup or a serving of F2 Salad. Just a small helping of these soups and salads has remarkable appetite-suppressing impact.
NOTE: In these sample menus we've kept fat lower than 10 units daily to allow for any fat in your choice of F2 Salads, salad dressings and milk and an occasional unit-counted 'indulgence'.
Sample menu 1
Breakfast
• Half a grapefruit
• Recommended high-fibre wheat-based cereal served with soya or skimmed milk, a sliced greenish banana and a sprinkling of sultanas or other dried fruit
Anytime
One of the recommended low-fat probiotic drinks or yogurts
Lunch
• Large bowl of F2 Soup
• Two slices of wholemeal toast each spread with 2 tsp of low-fat houmous, topped with halved cherry tomatoes if you wish (2 units)
• An apple, pear or orange
Evening meal
• Wholewheat pasta with homemade tomato sauce or chilled supermarket-bought Amatriciana, Arrabbiata or Napoletana sauce _ (1 ½ -3 ½ units)
• Salads: side-servings of a green salad and an F2 Salad
• Serving of vanilla ice-cream not Cornish or luxury or of Swedish Glace, with raspberries, strawberries or blueberries __(2-2 ½ units)
Sample menu 2
Breakfast
• Breakfast and probiotic drink or yogurt as in Sample Menu 1
Lunch
• Wholemeal pitta bread filled with 30z reduced-fat cottage cheese and chopped dates __( ½ unit)
• F2 Salads, carton-packed if taken to work
• Two kiwi fruit, clementines or mandarins
Evening meal
• F2 soup with large slice of wholemeal toast spread with 2 rounded teaspoons reduced-fat houmous or 1 level teaspoon olive-oil-based spread . (1 unit)
• Large Mixed-Vegetable Stir-Fry cooked in 2 tsp oil, (4 units) with Basic Stir-Fry Sauce or
selected low-fat ready-made sauce __ (0-1 ½ units)
• Prawns, 30z added to stir-fry__( ½ unit) Microwaved 'Baked' Apple with Mincemeat
Sample menu 3
Breakfast
• Breakfast and probiotic drink or yogurt as in Sample Menu 1
Lunch
• Sandwich of Tuna and Sweetcorn or Tuna and Bean with light mayonnaise ___ (3 ½ units)
• F2 Salad, carton-packed if taken to work
• Bunch of grapes
Evening meal
Cottage Pie: homemade from recipe on, or whole pack of shop-bought Quorn Cottage Pie
served with peas, carrots or other fibre -rich veg ____(2 ½ units) Baked Banana _ (0 units)
Sample menu 4
Breakfast
• Breakfast and probiotic drink or yogurt as in Sample Menu 1
Lunch
• Bowl of F2 Soup
• Rose Elliot's Warm Butter Bean Salad (2 ½ units)
• Apple, orange or pear
Evening meal
• Home-topped pizza: spinach, tomato and ricotta on ready-made 23cm/9 inch base ______(5 units)
• F2 Salads
• Meringue nest topped with raspberries, strawberries or blueberries and a little raspberry sauce (0 units)
Sample menu 5
Breakfast
• Breakfast and probiotic drink or yogurt as in Sample Menu 1
Lunch: Eggs: two medium-sized free-range Omega 3 eggs, poached, served on two slices of wholemeal toast
(spread, if liked, with a little mustard or Marmite) ___(4 units)
• OR Egg, Watercress and Tomato Sandwich_____(3 ½ units)
• F2 Salads
• An apple or grapes
Evening meal Bowl of F2 soup Baked Potato with Mediterranean Ratatouille, homemade from recipe on or shop-bought served with green beans and carrots _ (1-3 units)
• Simple Red Fruit Salad __(0 units)
Sample menu 6
Breakfast
• Breakfast and probiotic drink or yogurt as in Sample Menu 1
Lunch
• Sushi: individual shop-bought pack _____(1 ½ units)
• F2 Salads
• Orange or pear
Evening meal
Tomato and Red Pepper Dhal or shop-bought dhal on brown basmati rice with yogurt raita and mango chutney _ (1 ½ -3 units)
• Green salad of lettuce, sliced sugar snap peas and half a small avocado, sliced _____(3 ½ units)
• Exotic Jade Fruit Salad (0 units)
Sample menu 7
Breakfast
• Breakfast and pro biotic drink or yogurt as in Sample Menu 1
Lunch
• Baked Beans on two slices of wholemeal toast
• Orange or Pear
Evening meal
• F2 soup
• Smoked haddock topped with large poached free-range Omega 3 egg served on spinach ___ (3 units)
• Favorite cheese 1 ½ oz (any at 3 units per oz) __(4 ½ units) with an oatcake biscuit or two cream crackers___(1 unit)
• Apple
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