B - 1 slice ww bread with lf raspberry jam and banana slices on top. 1 bowl of strawberry yoghurt with fresh strawberries and remainder of banana.

B (after gym)- 2 slices ww bread with lf chicken cream cheese and slices of turkey with sundried. 1 cup tea.

S - apple

L - noodles and beef chop suey. 1 portion of raspberry rice porridge.

S - popcorn at the movies. full fat butter and salt

D - 1 slice ww chicken cream cheese turkey and sundried. 2 cups tea. 1 tsp fruit and nuts mix