High protein, low GI day 1

The menu

• Brunch

  Fried bacon with poached egg and tomatoes

• Light meals & snacks

  Tuna bean salad

• Main course

  Mozzarella chicken with butter bean mash

Menu ingredients

Serves

• Fruit and vegetables

  • 8 cherry tomatoes, halved

  • good handful of watercress

  • 100g/3½oz green beans, halved

  • 100g/3½oz cherry tomatoes, halved

  • 4 spring onions, thinly sliced

  • 1 medium onion, thinly sliced

  • 2 garlic cloves, crushed

  • 1 medium onion, finely chopped

  • 1 garlic clove, crushed

  • good squeeze lemon juice

• Tins, packets and jars

  • 400g tin mixed beans, drained and rinsed

  • 160g tin tuna steak in water, drained

  • 1 tsp Dijon mustard

  • 400g tin chopped tomatoes

  • 85g/3oz pitted green or black olives

  • 2 x 400g tin butter beans, drained

• Cooking ingredients

  • 1 tsp sunflower oil

  • 1 tsp white wine vinegar

  • drizzle of good-quality balsamic vinegar

  • 1 tbsp extra virgin olive oil

  • 1 tsp red wine vinegar

  • freshly ground black pepper

  • calorie controlled cooking oil spray

  • 3 tbsp tomato purée

  • 1½ tsp dried oregano

  • calorie controlled cooking oil spray

  • sea salt and freshly ground black pepper

• Dairy, eggs and chilled

  • 2 free-range very fresh eggs (fridge cold)

  • 2 free-range eggs

  • 2 x 125g packs reduced fat mozzarella, sliced and drained on kitchen paper

• Meat, fish and poultry

  • 4 rashers of rindless smoked back bacon

  • 4 chicken breasts, boned and skinned

• Other

  • freshly ground black pepper