Page 38 - F15 Intermediate Booklet English

FEEDING YOUR BODY.

The road to looking and feeling better goes right through
your kitchen. Follow the calorie requirements below
during the INTERMEDIATE program.

+ Women 1,600-1,750 Calories

+ Men 1,900 Calories

BREAKFAST.

Mix and match the following recipes
during INTERMEDIATE
to start your day.

Muesli with Yoghurt & Fruits Egg and Salmon Sandwich

Women Men Women Men
1 ⁄3 cup plain yogurt 2 ⁄3 cup plain yogurt 30 g smoked salmon 60 g smoked salmon
¼ cup oats 1 ⁄3 cup oats 2 egg whites 2 egg whites
½ tablespoon wheat germ 1 tablespoon wheat germ 1 slice whole wheat / 1 slice whole wheat /
(optional) (optional) multigrain toast multigrain toast
1 tablespoon sunflower 1 tablespoon sunflower ½ teaspoon olive oil ½ teaspoon olive oil
seeds seeds 1 slice tomato 1 slice tomato
1 tablespoon cranberries 1 tablespoon cranberries 1 tablespoon red onion, 1 tablespoon red onion,
or raisins or raisins chopped chopped
½ cup chopped fruits 2 ⁄3 cup chopped fruits 240 ml orange juice
2 teaspoons honey 1 tablespoon honey
Heat olive oil in a non-stick pan. Add onion and cook for one
Cook the oats & wheat germ in water till done and becomes minute. Add egg whites and cook to the consistency you
an even mass. Allow to cool. Mix in the rest of the ingredients prefer. Add the eggs, smoked salmon and tomato to the
and enjoy a wholesome breakfast. toasted slice. Men can enjoy orange juice on the side.

English Breakfast Oats Pancake
Women Men Women Men
1 egg + 2 egg whites 2 eggs + 1 egg white ½ cup uncooked oats ¾ cup uncooked oats
1 whole wheat bread slice 2 whole wheat bread slice soaked in ¾ cup plain soaked in 1 cup plain
1 low fat cheese slice 2 low fat cheese slice yoghurt yoghurt
Jam or Marmalade Jam or Marmalade Finely chopped onions, Finely chopped onions,
green chillies, coriander green chillies, coriander
Spray pan with cooking oil and cook the eggs as desired.
Toast the bread, and have with cheese, jam and eggs as you leaves, deseeded tomato leaves, deseeded tomato
like. Salt to taste Salt to taste
Any low fat chutney Any low fat chutney
Mix all the above except the chutney. Spray pan with cooking
oil and spread the mixture. Allow to cook on one side, turn
and cook the other side. Enjoy with your choice of chutney.

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