High protein, low GI day 3

The menu

• Brunch

  Overnight muesli with apple and nuts

• Light meals & snacks

  Smoked salmon open-topped sandwich

• Main course

  Moroccan vegetables with couscous

Menu ingredients

Serves

• Fruit and vegetables

  • 2 apples, coarsely grated

  • 100g/3½oz blueberries

  • squeeze lemon juice

  • 1 tsp finely chopped fresh chives, to garnish

  • 25g/1oz watercress, to serve

  • 2 small aubergines

  • ½ medium onion, finely chopped

  • ½ tsp ground coriander

  • ½ red pepper, deseeded and diced

  • 1 medium courgette, cut into 1.5cm/½in chunks

  • 2 heaped tbsp roughly chopped fresh coriander, plus extra to garnish

  • ½ small lemon, juice only

  • ½ small lemon, finely grated zest only

  • 2 heaped tbsp roughly chopped fresh coriander

• Tins, packets and jars

  • 50g/1¾oz porridge oats

  • 227g/8oz tin chopped tomatoes

  • 400g/14oz tin chickpeas, drained and rinsed

  • 80g/2¾oz wholegrain couscous

• Cooking ingredients

  • 20g/¾oz blanched hazelnuts, roughly chopped

  • ¼ tsp ground cinnamon

  • ¼ tsp ground nutmeg

  • 10g/¼oz flaked almonds, toasted

  • freshly ground black pepper

  • calorie controlled cooking oil spray

  • ½ tsp ground cumin

  • ¼ tsp hot chilli powder

  • pinch ground cinnamon

  • 400ml/14fl oz vegetable stock, made with ½ stock cube

  • 15g/½oz roughly chopped pistachio nuts (alternatively use toasted flaked almonds)

  • ½ vegetable stock cube

  • freshly ground black pepper

• Dairy, eggs and chilled

  • 200g/7oz 0% fat Greek yoghurt

  • 100ml/3½fl oz skimmed milk

  • 100g/3½oz quark, drained

  • 100g/3½oz fat-free natural yoghurt, to serve

• Meat, fish and poultry

  • 100g/3½oz smoked salmon slices

• Other

  • 4 slices dark rye bread (pumpernickel)