{"id":13470,"date":"2022-06-22T05:05:44","date_gmt":"2022-06-22T05:05:44","guid":{"rendered":"https:\/\/www.uptymes.com\/edu\/vegetarian-weight-loss-meal-plan\/"},"modified":"2022-06-22T05:05:44","modified_gmt":"2022-06-22T05:05:44","slug":"vegetarian-weight-loss-meal-plan","status":"publish","type":"post","link":"https:\/\/www.uptymes.com\/edu\/vegetarian-weight-loss-meal-plan\/","title":{"rendered":"Vegetarian Weight Loss Meal Plan"},"content":{"rendered":"<p> <br \/>\n<\/p>\n<h2 class=\"section\" style=\"text-align: justify\"><span class=\"ez-toc-section\" id=\"Breakfasts\"><\/span>Breakfasts<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h4 class=\"more\" style=\"text-align: justify\"><span class=\"ez-toc-section\" id=\"Poached_egg_and_tomato_on_toast_195_calories\"><\/span>Poached egg and tomato on toast (195 calories)<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: justify\">1 poached egg, 1 slice wholemeal toast with 1tsp low-fat spread and grilled tomatoes.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_62 ez-toc-wrap-center counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title ez-toc-toggle\" style=\"cursor: pointer\">Table of Contents<\/p>\n<p><span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav>\n<ul class=\"ez-toc-list ez-toc-list-level-1 \">\n<li class=\"ez-toc-page-1 ez-toc-heading-level-2\">Breakfasts\n<ul class=\"ez-toc-list-level-4\">\n<li class=\"ez-toc-heading-level-4\">\n<ul class=\"ez-toc-list-level-4\">\n<li class=\"ez-toc-heading-level-4\">Poached egg and tomato on toast (195 calories)<\/li>\n<li class=\"ez-toc-page-1 ez-toc-heading-level-4\">Cream cheese and tomato bagel (250 calories)<\/li>\n<li class=\"ez-toc-page-1 ez-toc-heading-level-4\">Shredded wheat and banana (255 calories)<\/li>\n<li class=\"ez-toc-page-1 ez-toc-heading-level-4\">Branflakes and fruit (255 calories)<\/li>\n<li class=\"ez-toc-page-1 ez-toc-heading-level-4\">Fruity muesli (260 calories)<\/li>\n<li class=\"ez-toc-page-1 ez-toc-heading-level-4\">Milkshake and fruit salad (260 calories)<\/li>\n<li class=\"ez-toc-page-1 ez-toc-heading-level-4\">Scrambled eggs on toast (280 calories)<\/li>\n<li class=\"ez-toc-page-1 ez-toc-heading-level-4\">Toast and peanut butter (285 calories)<\/li>\n<li class=\"ez-toc-page-1 ez-toc-heading-level-4\">Fruit salad with yogurt and oats (345 calories)<\/li>\n<li class=\"ez-toc-page-1 ez-toc-heading-level-4\">Beans, mushrooms and tomatoes on toast (380 calories)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<li class=\"ez-toc-page-1 ez-toc-heading-level-2\">Lunches\n<ul class=\"ez-toc-list-level-4\">\n<li class=\"ez-toc-heading-level-4\">\n<ul class=\"ez-toc-list-level-4\">\n<li class=\"ez-toc-heading-level-4\">Jacket potato with cottage cheese (295 calories)<\/li>\n<li class=\"ez-toc-page-1 ez-toc-heading-level-4\">Hummus, crudit\u00e9s and pitta (300 calories)<\/li>\n<li class=\"ez-toc-page-1 ez-toc-heading-level-4\">Tropical fruity salad (330 calories)<\/li>\n<li class=\"ez-toc-page-1 ez-toc-heading-level-4\">Egg mayo and tomato sandwich (340 calories)<\/li>\n<li class=\"ez-toc-page-1 ez-toc-heading-level-4\">Italian salad (345 calories)<\/li>\n<li class=\"ez-toc-page-1 ez-toc-heading-level-4\">Lentil soup and oatcakes (355 calories)<\/li>\n<li class=\"ez-toc-page-1 ez-toc-heading-level-4\">Greek salad wrap (365 calories)<\/li>\n<li class=\"ez-toc-page-1 ez-toc-heading-level-4\">Beans and cheese on toast (370 calories)<\/li>\n<li class=\"ez-toc-page-1 ez-toc-heading-level-4\">Cottage cheese and avocado on rye (385 calories)<\/li>\n<li class=\"ez-toc-page-1 ez-toc-heading-level-4\">Mixed bean salad (435 calories)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<li class=\"ez-toc-page-1 ez-toc-heading-level-2\">Dinners\n<ul class=\"ez-toc-list-level-4\">\n<li class=\"ez-toc-heading-level-4\">\n<ul class=\"ez-toc-list-level-4\">\n<li class=\"ez-toc-heading-level-4\">Creamy mushroom pasta (285 calories)<\/li>\n<li class=\"ez-toc-page-1 ez-toc-heading-level-4\">Veggie stir fry with rice (390 calories)<\/li>\n<li class=\"ez-toc-page-1 ez-toc-heading-level-4\">Roasted vegetables (380 calories)<\/li>\n<li class=\"ez-toc-page-1 ez-toc-heading-level-4\">Stuffed peppers (425 calories)<\/li>\n<li class=\"ez-toc-page-1 ez-toc-heading-level-4\">Jacket potato with cheese and beans (440 calories)<\/li>\n<li class=\"ez-toc-page-1 ez-toc-heading-level-4\">Moroccan salad (475 calories)<\/li>\n<li class=\"ez-toc-page-1 ez-toc-heading-level-4\">Cheese omelette (510 calories)<\/li>\n<li class=\"ez-toc-page-1 ez-toc-heading-level-4\">Veggie fajitas (515 calories)<\/li>\n<li class=\"ez-toc-page-1 ez-toc-heading-level-4\">Egg Florentine (515 calories)<\/li>\n<li class=\"ez-toc-page-1 ez-toc-heading-level-4\">Vegetable chilli (530 calories)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<li class=\"ez-toc-page-1 ez-toc-heading-level-2\">Snacks\/Treats\n<ul class=\"ez-toc-list-level-4\">\n<li class=\"ez-toc-heading-level-4\">\n<ul class=\"ez-toc-list-level-4\">\n<li class=\"ez-toc-heading-level-4\">Crispbreads with Nutella (122 calories)<\/li>\n<li class=\"ez-toc-page-1 ez-toc-heading-level-4\">Healthy fruit pavlova (100 calories)<\/li>\n<li class=\"ez-toc-page-1 ez-toc-heading-level-4\">Crisps (100-120 calories)<\/li>\n<li class=\"ez-toc-page-1 ez-toc-heading-level-4\">Tzatziki and crudit\u00e9s (135 calories)<\/li>\n<li class=\"ez-toc-page-1 ez-toc-heading-level-4\">Pitta and salad (160 calories)<\/li>\n<li class=\"ez-toc-page-1 ez-toc-heading-level-4\">Toast and honey (109 calories)<\/li>\n<li class=\"ez-toc-page-1 ez-toc-heading-level-4\">Fruit salad and yogurt (165 calories)<\/li>\n<li class=\"ez-toc-page-1 ez-toc-heading-level-4\">Vegetable soup and toast (175 calories)<\/li>\n<li class=\"ez-toc-page-1 ez-toc-heading-level-4\">Sunflower seeds (185 calories)<\/li>\n<li class=\"ez-toc-page-1 ez-toc-heading-level-4\">Nuts (195 calories)<\/li>\n<li class=\"ez-toc-page-1 ez-toc-heading-level-4\">Branflakes with milk (225 calories)<\/li>\n<li class=\"ez-toc-page-1 ez-toc-heading-level-4\">Alcoholic drinks (100 calories)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/nav>\n<\/div>\n<h4 class=\"more\" style=\"text-align: justify\"><span class=\"ez-toc-section\" id=\"Cream_cheese_and_tomato_bagel_250_calories\"><\/span>Cream cheese and tomato bagel (250 calories)<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: justify\">1 toasted wholegrain bagel with 2tbsp low-fat soft cheese and 1 tomato.<\/p>\n<h4 class=\"more\" style=\"text-align: justify\"><span class=\"ez-toc-section\" id=\"Shredded_wheat_and_banana_255_calories\"><\/span>Shredded wheat and banana (255 calories)<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: justify\">2 Shredded Wheat with skimmed milk and 1 small banana.<\/p>\n<h4 class=\"more\" style=\"text-align: justify\"><span class=\"ez-toc-section\" id=\"Branflakes_and_fruit_255_calories\"><\/span>Branflakes and fruit (255 calories)<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: justify\">4tbsp branflakes, 1 small banana, 1tbsp raisins and skimmed milk.<\/p>\n<h4 class=\"more\" style=\"text-align: justify\"><span class=\"ez-toc-section\" id=\"Fruity_muesli_260_calories\"><\/span>Fruity muesli (260 calories)<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: justify\">3tbsp sugar-free muesli, 3 dried apricots, strawberries and skimmed milk.<\/p>\n<h4 class=\"more\" style=\"text-align: justify\"><span class=\"ez-toc-section\" id=\"Milkshake_and_fruit_salad_260_calories\"><\/span>Milkshake and fruit salad (260 calories)<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: justify\">Banana milkshake made by blending 150ml skimmed milk with 1 pot fat-free banana yoghurt and 1 small banana. Plus a bowl fruit salad.<\/p>\n<h4 class=\"more\" style=\"text-align: justify\"><span class=\"ez-toc-section\" id=\"Scrambled_eggs_on_toast_280_calories\"><\/span>Scrambled eggs on toast (280 calories)<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: justify\">1 slice wholemeal toast with 1tsp low-fat spread, 2 scrambled egg and grilled tomatoes.<\/p>\n<h4 class=\"more\" style=\"text-align: justify\"><span class=\"ez-toc-section\" id=\"Toast_and_peanut_butter_285_calories\"><\/span>Toast and peanut butter (285 calories)<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: justify\">2 slices wholegrain toast with 1tbsp peanut butter and 1 small glass of orange juice.<\/p>\n<h4 class=\"more\" style=\"text-align: justify\"><span class=\"ez-toc-section\" id=\"Fruit_salad_with_yogurt_and_oats_345_calories\"><\/span>Fruit salad with yogurt and oats (345 calories)<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: justify\">Bowl of fruit salad, 1 pot low-fat natural yoghurt and 3tbsp oats.<\/p>\n<h4 class=\"more\" style=\"text-align: justify\"><span class=\"ez-toc-section\" id=\"Beans_mushrooms_and_tomatoes_on_toast_380_calories\"><\/span>Beans, mushrooms and tomatoes on toast (380 calories)<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: justify\">1 small can baked beans, 1 grilled tomato, grilled mushrooms and 2 slices wholemeal toast with 1tsp low-fat spread.<\/p>\n<h2 class=\"section\" style=\"text-align: justify\"><span class=\"ez-toc-section\" id=\"Lunches\"><\/span>Lunches<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h4 class=\"more\" style=\"text-align: justify\"><span class=\"ez-toc-section\" id=\"Jacket_potato_with_cottage_cheese_295_calories\"><\/span>Jacket potato with cottage cheese (295 calories)<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: justify\">1 jacket potato with 6tbsp cottage cheese and salad and fat-free dressing.<\/p>\n<h4 class=\"more\" style=\"text-align: justify\"><span class=\"ez-toc-section\" id=\"Hummus_crudites_and_pitta_300_calories\"><\/span>Hummus, crudit\u00e9s and pitta (300 calories)<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: justify\">1 wholemeal pitta, \u00bd small tub reduced-fat hummus and vegetable crudit\u00e9s.<\/p>\n<h4 class=\"more\" style=\"text-align: justify\"><span class=\"ez-toc-section\" id=\"Tropical_fruity_salad_330_calories\"><\/span>Tropical fruity salad (330 calories)<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: justify\">Iceberg lettuce topped with 6tbsp low-fat cottage cheese, 2 chopped dried apricots, 1tbsp raisins, 1 chopped apple, 1 slice fresh pineapple and 5 crushed walnut halves.<\/p>\n<h4 class=\"more\" style=\"text-align: justify\"><span class=\"ez-toc-section\" id=\"Egg_mayo_and_tomato_sandwich_340_calories\"><\/span>Egg mayo and tomato sandwich (340 calories)<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: justify\">2 slices wholegrain bread filled with 1 hard boiled egg, 1 tomato and 2tsp reduced-fat mayo. Plus 1 pot fat-free fruit yogurt.<\/p>\n<h4 class=\"more\" style=\"text-align: justify\"><span class=\"ez-toc-section\" id=\"Italian_salad_345_calories\"><\/span>Italian salad (345 calories)<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: justify\">Large salad made from \u00bd small ball reduced-fat Mozzarella cheese, 2 tomatoes and \u00bd small avocado with salad leaves, basil and balsamic vinegar. Serve with a 5cm piece Granary bread.<\/p>\n<h4 class=\"more\" style=\"text-align: justify\"><span class=\"ez-toc-section\" id=\"Lentil_soup_and_oatcakes_355_calories\"><\/span>Lentil soup and oatcakes (355 calories)<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: justify\">\u00bd carton fresh lentil soup and 2 oatcakes topped with 2tbsp low-fat soft cheese and tomato. Plus 1 orange.<\/p>\n<h4 class=\"more\" style=\"text-align: justify\"><span class=\"ez-toc-section\" id=\"Greek_salad_wrap_365_calories\"><\/span>Greek salad wrap (365 calories)<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: justify\">1 large tortilla wrap filled with chopped lettuce, cherry tomatoes and cucumber, 50g crumbled feta cheese, 5 sliced olives and 1tbsp tzatziki.<\/p>\n<h4 class=\"more\" style=\"text-align: justify\"><span class=\"ez-toc-section\" id=\"Beans_and_cheese_on_toast_370_calories\"><\/span>Beans and cheese on toast (370 calories)<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: justify\">2 slices wholegrain toast with 1 small can baked beans and 1tbsp grated reduced-fat Cheddar. Plus a slice of canteloupe melon.<\/p>\n<h4 class=\"more\" style=\"text-align: justify\"><span class=\"ez-toc-section\" id=\"Cottage_cheese_and_avocado_on_rye_385_calories\"><\/span>Cottage cheese and avocado on rye (385 calories)<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: justify\">2 slices rye bread topped with 6tbsp cottage cheese and \u00bd small avocado. Plus 1 bowl fruit salad.<\/p>\n<h4 class=\"more\" style=\"text-align: justify\"><span class=\"ez-toc-section\" id=\"Mixed_bean_salad_435_calories\"><\/span>Mixed bean salad (435 calories)<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: justify\">3tbsp each of red kidney beans, chick peas and cannelini beans with spring onions, cherry tomatoes, green pepper and fat-free dressing. Serve with mixed leaves and 1 wholemeal pitta.<\/p>\n<h2 class=\"section\" style=\"text-align: justify\"><span class=\"ez-toc-section\" id=\"Dinners\"><\/span>Dinners<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h4 class=\"more\" style=\"text-align: justify\"><span class=\"ez-toc-section\" id=\"Creamy_mushroom_pasta_285_calories\"><\/span>Creamy mushroom pasta (285 calories)<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: justify\">Fry 1 small onion, garlic and 1 small pack button mushrooms in a spray oil until brown. Add 150ml veg stock and 50ml dry white wine. Simmer until the liquid has reduced by half. Stir in 2tbsp low-fat soft cheese with herbs and 150g cooked tagliatelle. Mix, heat and serve with salad and fat-free dressing.<\/p>\n<h4 class=\"more\" style=\"text-align: justify\"><span class=\"ez-toc-section\" id=\"Veggie_stir_fry_with_rice_390_calories\"><\/span>Veggie stir fry with rice (390 calories)<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: justify\">Stir fry made from a spray oil, 1 small pack of stir-fry veg and 1tbsp reduced-salt soy sauce. Serve with 8tbsp cooked brown rice. Plus 1 slice canteloupe melon.<\/p>\n<h4 class=\"more\" style=\"text-align: justify\"><span class=\"ez-toc-section\" id=\"Roasted_vegetables_380_calories\"><\/span>Roasted vegetables (380 calories)<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: justify\">Place \u00bd red pepper, \u00bd green pepper, 4 thick slices aubergine, 1 sliced courgette and cherry tomatoes in a roasting tin. Brush with 1tsp olive oil and sprinkle with fresh basil. Roast until the vegetables are soft and browned. Top 1 thick slice wholegrain bread with the veggies and \u00bd small ball reduced-fat mozzarella cheese. Place under a hot grill until the cheese has melted. Serve with salad and fat-free dressing.<\/p>\n<h4 class=\"more\" style=\"text-align: justify\"><span class=\"ez-toc-section\" id=\"Stuffed_peppers_425_calories\"><\/span>Stuffed peppers (425 calories)<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: justify\">Mix 4tbsp cooked brown rice with 1tbsp pine nuts and chopped spring onions, cherry tomatoes and 50g feta cheese. Cut 1 red pepper in half lengthways, deseed, then fill with the rice mixture. Cover with foil, bake until cooked and serve with salad and fat-free dressing.<\/p>\n<h4 class=\"more\" style=\"text-align: justify\"><span class=\"ez-toc-section\" id=\"Jacket_potato_with_cheese_and_beans_440_calories\"><\/span>Jacket potato with cheese and beans (440 calories)<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: justify\">1 medium jacket potato with 1 small can baked beans, 2tbsp grated reduced-fat Cheddar, salad and fat-free dressing.<\/p>\n<h4 class=\"more\" style=\"text-align: justify\"><span class=\"ez-toc-section\" id=\"Moroccan_salad_475_calories\"><\/span>Moroccan salad (475 calories)<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: justify\">Mix 8tbsp prepared couscous salad with cherry tomatoes, red onion, coriander, 3tbsp each of chick peas and kidney beans, lemon juice and 1tsp olive oil.<\/p>\n<h4 class=\"more\" style=\"text-align: justify\"><span class=\"ez-toc-section\" id=\"Cheese_omelette_510_calories\"><\/span>Cheese omelette (510 calories)<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: justify\">Omelette made from a spray oil, 2 eggs, skimmed milk and 4tbsp grated reduced-fat Cheddar. Serve with a 10cm piece Granary bread and salad with fat-free dressing.<\/p>\n<h4 class=\"more\" style=\"text-align: justify\"><span class=\"ez-toc-section\" id=\"Veggie_fajitas_515_calories\"><\/span>Veggie fajitas (515 calories)<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: justify\">Slice \u00bd red pepper, \u00bd green pepper, \u00bd red onion, 1 small courgette and 1 carrot. Fry in 1tsp sunflower oil with cajun seasoning until soft and brown. Top 2 large flour tortillas with the veg and 2tbsp each of salsa and grated reduced-fat cheese. Roll up and serve with salad and fat-free dressing.<\/p>\n<h4 class=\"more\" style=\"text-align: justify\"><span class=\"ez-toc-section\" id=\"Egg_Florentine_515_calories\"><\/span>Egg Florentine (515 calories)<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: justify\">Top some lightly-steamed spinach with 2 poached eggs and 4tbsp grated reduced-fat Cheddar cheese. Place under a hot grill until the cheese has melted and serve with a 10cm piece Granary stick.<\/p>\n<h4 class=\"more\" style=\"text-align: justify\"><span class=\"ez-toc-section\" id=\"Vegetable_chilli_530_calories\"><\/span>Vegetable chilli (530 calories)<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: justify\">Make a chilli using a spray oil, 1 small onion, 1 red pepper, \u00bd courgette, chilli powder, 1 small can tomatoes, 1 small can kidney beans, 1tbsp tomato puree and 150ml vegetable stock. Serve with 8tbsp cooked brown rice, 1tbsp soured cream and salad and fat-free dressing.<\/p>\n<h2 class=\"section\" style=\"text-align: justify\"><span class=\"ez-toc-section\" id=\"SnacksTreats\"><\/span>Snacks\/Treats<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h4 style=\"text-align: justify\"><span class=\"ez-toc-section\" id=\"Crispbreads_with_Nutella_122_calories\"><\/span>Crispbreads with Nutella (122 calories)<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: justify\">Two rye crispbreads thinly spread with 10g Nutella<\/p>\n<h4 class=\"more\" style=\"text-align: justify\"><span class=\"ez-toc-section\" id=\"Healthy_fruit_pavlova_100_calories\"><\/span>Healthy fruit pavlova (100 calories)<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: justify\">1 meringue nest filled with berries and 3tbsp low-fat natural yogurt.<\/p>\n<h4 class=\"more\" style=\"text-align: justify\"><span class=\"ez-toc-section\" id=\"Crisps_100-120_calories\"><\/span>Crisps (100-120 calories)<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: justify\">1 small packet of low-fat crisps or savoury snacks.<\/p>\n<h4 class=\"more\" style=\"text-align: justify\"><span class=\"ez-toc-section\" id=\"Tzatziki_and_crudites_135_calories\"><\/span>Tzatziki and crudit\u00e9s (135 calories)<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: justify\">\u00bd small tub tzatziki with vegetable crudit\u00e9s.<\/p>\n<h4 class=\"more\" style=\"text-align: justify\"><span class=\"ez-toc-section\" id=\"Pitta_and_salad_160_calories\"><\/span>Pitta and salad (160 calories)<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: justify\">1 wholemeal pitta bread with salad.<\/p>\n<h4 style=\"text-align: justify\"><span class=\"ez-toc-section\" id=\"Toast_and_honey_109_calories\"><\/span>Toast and honey (109 calories)<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: justify\">I medium slice of wholemeal or seeded bread, toasted, spread with 2 teaspoons of honey.<\/p>\n<h4 class=\"more\" style=\"text-align: justify\"><span class=\"ez-toc-section\" id=\"Fruit_salad_and_yogurt_165_calories\"><\/span>Fruit salad and yogurt (165 calories)<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: justify\">Bowl of fruit salad with 1 pot low-fat natural yogurt.<\/p>\n<h4 class=\"more\" style=\"text-align: justify\"><span class=\"ez-toc-section\" id=\"Vegetable_soup_and_toast_175_calories\"><\/span>Vegetable soup and toast (175 calories)<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: justify\">\u00bd carton fresh vegetable soup and 1 slice wholegrain toast.<\/p>\n<h4 class=\"more\" style=\"text-align: justify\"><span class=\"ez-toc-section\" id=\"Sunflower_seeds_185_calories\"><\/span>Sunflower seeds (185 calories)<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: justify\">2tbsp sunflower seeds.<\/p>\n<h4 class=\"more\" style=\"text-align: justify\"><span class=\"ez-toc-section\" id=\"Nuts_195_calories\"><\/span>Nuts (195 calories)<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: justify\">15 unsalted almonds.<\/p>\n<h4 class=\"more\" style=\"text-align: justify\"><span class=\"ez-toc-section\" id=\"Branflakes_with_milk_225_calories\"><\/span>Branflakes with milk (225 calories)<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: justify\">5tbsp branflakes with skimmed milk and 1 orange.<\/p>\n<h4 class=\"more\" style=\"text-align: justify\"><span class=\"ez-toc-section\" id=\"Alcoholic_drinks_100_calories\"><\/span>Alcoholic drinks (100 calories)<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: justify\">150ml glass of dry white wine with soda water or red wine or 2 single measures (25ml) of spirits with diet or slimline mixers eg gin and slimline tonic or vodka and diet cola.<\/p>\n\n","protected":false},"excerpt":{"rendered":"<p>Breakfasts Poached egg and tomato on toast (195 calories) 1 poached egg, 1 slice wholemeal toast with 1tsp low-fat spread and grilled tomatoes. Table of Contents Toggle Breakfasts Poached egg and tomato&#8230;<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-13470","post","type-post","status-publish","format-standard","hentry","category-all-posts"],"_links":{"self":[{"href":"https:\/\/www.uptymes.com\/edu\/wp-json\/wp\/v2\/posts\/13470","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.uptymes.com\/edu\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.uptymes.com\/edu\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.uptymes.com\/edu\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.uptymes.com\/edu\/wp-json\/wp\/v2\/comments?post=13470"}],"version-history":[{"count":0,"href":"https:\/\/www.uptymes.com\/edu\/wp-json\/wp\/v2\/posts\/13470\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.uptymes.com\/edu\/wp-json\/wp\/v2\/media?parent=13470"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.uptymes.com\/edu\/wp-json\/wp\/v2\/categories?post=13470"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.uptymes.com\/edu\/wp-json\/wp\/v2\/tags?post=13470"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}