High protein, low GI day 2

The menu

• Brunch

  Porridge with berries

• Light meals & snacks

  Curried chicken and rice salad

• Main course

  Southern-style pork and beans

Menu ingredients

Serves

• Fruit and vegetables

  • 150g/5½oz frozen mixed berries, such as strawberries, raspberries and blueberries, thawed

  • 100g/3½oz long-stem broccoli, trimmed and cut into short lengths

  • 1 small onion, half thinly sliced, half finely chopped

  • 1 small eating apple, cored, halved and thinly sliced

  • 100g/3½oz cherry tomatoes, halved

  • 3 heaped tbsp roughly chopped fresh coriander

  • ½ lemon, juice only

  • 1 onion, sliced

  • 2 garlic cloves, crushed

  • 3 heaped tbsp chopped flatleaf parsley, to garnish

• Tins, packets and jars

  • 80g/2¾oz whole rolled porridge oats

  • ½ chicken stock cube

  • 400g tin chopped tomatoes

  • 2 x 400g tins cannellini beans, drained and rinsed

  • 2 tsp prepared English mustard

  • 400ml/14fl oz pork or chicken stock, made with 1 stock cube

• Cooking ingredients

  • 15g/½ozoz flaked almonds, toasted

  • 2 tsp medium curry powder

  • 1 bay leaf

  • low-calorie cooking spray

  • 15g/½oz flaked almonds, toasted

  • salt and freshly ground black pepper

  • low-calorie cooking spray

  • 2 tsp smoked paprika

  • ½ tsp hot chilli powder

  • 2 tbsp tomato purée

  • salt and freshly ground black pepper

• Dairy, eggs and chilled

  • 200ml/7fl oz semi-skimmed milk

  • 150g/5½oz fat-free natural fromage frais

  • 4 tbsp fat-free natural yoghurt or fromage frais, to serve

• Meat, fish and poultry

  • 1 chicken breast, boned and skinned

  • 250g/9oz pork tenderloin fillet, all visible fat removed, cut into 2cm/1in pieces

  • 150g/5½oz gammon steak, all visible fat removed, cut into 2cm/1in pieces

• Other

  • 75g/2½oz wholegrain long-grain rice