RTÉ One Safefood

Sarah Campbell

AGE 24
Height 5' 7"
Start Weight 16ST 10.00lbs( 106kg)
Current Weight 13ST 11.50lbs( 88kg)
Lost Last Week 2ST 12.5lbs ( 18kg )
Chest 44.50'' (113cm)
Waist 43.50'' (110cm)

Todays Main Meal

Breakfast options

Hot Start
- 1 egg
- 1 tomato, halved
- 50g mushrooms, sliced
- 1/2 tablespoon olive oil
- 1 slice wholemeal toast
Cereal
- 50g dry wholegrain cereal (eg: wheat biscuits)
- 150mls low fat milk
Porridge with Fruit
- 30g oats
- 150ml low fat milk
- 1 teaspoon cinnamon
- 1/2 teaspoon nutmeg
- 70g fruit
- 1 teaspoon honey
Continental
- 240g fresh fruit salad
- 2 tablespoons natural yoghurt
- 1 tablespoon honey
- 1 teaspoon flaxseed/ linseed
Omelette
- 2 eggs
- 25ml low fat milk
- 50g mushrooms, sliced
- 25g ricotta cheese
- 1 tomato, diced
- Pinch of salt and pepper
- 1/2 tablespoon rapeseed oil
French Toast
- 2 slices of wholemeal toast
- 1 egg
- 25 ml of milk
- 1/4 teaspoon cinnamon
- 1/2 tablespoon of honey
- 1/2 tablespoon of butter
Tropical Muesli Cup
- 15g oats
- 1/2 tablespoon chopped almonds
- 1 tablespoon granola with raisins
- 40ml slightly cooled boiling water
- 1/2 tablespoon honey
- 2 tablespoons natural yoghurt
- 1 kiwi
- 150g pineapple
Mini Grill
- 2 eggs
- 1 teaspoon of olive oil
- 2 turkey rashers
- 100g baked beans

Lunch options

Chicken and Lentil Hot Bowl
- 80g red lentils
- 1 vegetable stock cube dissolved in 600ml boiling water
- 1 carrot, peeled & chopped
- 1 parsnip, peeled & chopped
- 150g turnip, peeled & chopped
- 2 celery sticks, chopped
- 200g chicken, cut into 1 inch cubes
Vegetable Soup and Open Tuna Sandwich
- 350g butternut squash, peeled, deseeded & chopped
- 1 courgette, peeled & chopped
- 1 cauliflower, outer leaves removed & chopped
- 1 tablespoon tomato puree
- 1 vegetable stock cube dissolved in 600ml boiling water
- 2 Slices of soda bread (totalling 50grams)
- 65g tuna
- 1 tablespoon natural yoghurt
- 25g sweetcorn
- 1/2 celery stick, chopped finely
Wholemeal Hot Chicken Pitta Pocket
- 1 wholemeal pitta pocket
- 100g pre cooked chicken, sliced into 1cm strips
- 1 tablespoon salad cream
- 1 tomato, sliced
- 50g spinach, chopped
- Ground black pepper
Toastie
- 2 slice brown bread
- 75g cooked ham
- 1 tomato, sliced
- 25g cheese, grated
- 1/4 onion, sliced
Turkey Salad with Crisp Bread
- 2 slices of wholemeal crisp bread
- 1/2 tablespoon butter
- 75g cooked turkey, cut into 1 cm strips
- 50g lettuce, chopped
- 65g spinach, chopped
- 1/2 red pepper, deseeded & chopped
1 tomato, chopped
1/2 cucumber, chopped

Salad Dressing:
- 50g olive oil
- 30g balsamic vinegar
- 1 teaspoon wholegrain mustard
- 1 teaspoon honey
- 1 clove of garlic, peeled and chopped
Wholemeal Chicken Wrap
- 1 wholemeal wrap
- 100g cooked chicken, cut into 1cm strips
- 50g spinach, chopped
- 1/2 stick celery, chopped
- 1 tablespoon light mayonnaise
- 50g cherry tomatoes, halved
Vegetable Soup and Crisp Bread
- 350g butternut squash, peeled, deseeded & chopped
- 1 courgette, peeled & chopped
- 1 cauliflower, outer leaves removed & chopped
- 1 tablespoon tomato puree
- 1 vegetable stock cube dissolved in 600ml boiling water
- 2 Wholemeal crisp breads
- 1 tomato, sliced
- 50g light cream cheese
Tuna Salad
- 75g tinned tuna, drained
- 75g lettuce, chopped
- 75g spinach, chopped
- 1/2 red pepper, deseeded & chopped
- 1/2 tablespoon raisins
- 25g couscous
- 1/2 carrot, peeled & grated
- 4 cherry tomatoes

Salad Dressing:
- 50g olive oil
- 30g balsamic vinegar
- 1 teaspoon wholegrain mustard
- 1 teaspoon honey
- 1 clove of garlic, peeled and chopped
Vegetarian Pizza
- 1 Wholewheat pitta as a base
- 1 teaspoon tomato puree
- 15g Ricotta Cheese
- 15g Mozzarella
- 65g Spinach, chopped
- 4 Sundried Tomatoes
- 2 leaves of basil
- 1/2 tomato, sliced
- 1/4 green pepper, sliced
Tomato Soup
- 600g tomatoes, cut into quarters
- 1 carrot, peeled & diced
- 1 onion, peeled & diced
- 1 tablespoon olive oil
- 2 bay leaves
- 2 tablespoons tomato puree
- 800ml vegetable stock

Snack options

Butternut Squash and Vegetable Soup
- 350g butternut squash, peeled, deseeded & chopped
- 1 courgette, peeled & chopped
- 1 cauliflower, outer leaves removed & chopped
- 1 tablespoon tomato puree
- 1 vegetable stock cube dissolved in 600ml boiling water
Homemade Flapjacks
- 120g oats
- 100g hazelnuts
- 10 Tablespoons honey
- 100g butter
Filler Salad
- 75g lettuce, chopped
- 1 tomato, sliced
- 2 celery stalks, chopped
- 1/2 pepper, sliced
- 1/4 cucumber, chopped
- 1/2 lemon, juiced
- 1 tablespoon of balsamic vinegar
- Salt and pepper to season
Smoked Salmon Roll
- 30g Smoked salmon
- 35g light cream cheese
Tropical Muesli Cup
- 30g oats
- 1 tblspn chopped almonds
- 2 tablspn granola with raisins
- 80mls slighted cooled boiling water
- 1 tablespoon honey
- 4 tablespoons natural yogurt
- 2 kiwi
- 300g pineapple
Vegetable Snack
- 1 raw carrot
- 2 tablespoons of hummous
Fruit
- 160g fruit
Dippy Egg
- 1 Soft boiled egg
- 1 Wholemeal crisp bread

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