Here is a sample meal plan:

Breakfast

Soft Cheese

2 Eggs any style

2 Serving spoons vegetable casserole.

Lunch

Cheese or nuts

1 small barely-ripe banana or 5 (preservative-free) dried-apricots

3 oatcakes or quinoa (90g cooked weight).

Dinner

1 medium sweet potato or 1 cob sweetcorn or chickpeas (100g cooked weight).

non-starchy roast vegetables or stir-fry greens

palm-size meat or fish or seafood or poultry or game

whipped double-cream and/or coconut.

Adjust unspecified portion sizes to facilitate individual weight-management requirements.

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