High protein, low GI day 5

The menu

• Drinks and cocktails

  Blackberry and apple crumble smoothie

• Light meals & snacks

  Greek salad

• Main course

  Harissa baked fish with bulgur wheat

Menu ingredients

Serves

• Fruit and vegetables

  • 300g/10½oz frozen mixed berries

  • 1 apple, cored and sliced

  • ½ small red onion, thinly sliced

  • 2 large ripe tomatoes, roughly chopped

  • ½ cucumber, deseeded and roughly chopped

  • small handful fresh mint leaves

  • 2 tsp fresh lemon juice

  • 2 medium-large ripe tomatoes, quartered

  • 1 orange or yellow pepper, deseeded and cut into 2cm chunks

  • 1 lemon

  • 4 spring onions, thinly sliced

  • 3 heaped tbsp roughly chopped fresh coriander

  • 160g/6oz broccoli, cut into florets

• Tins, packets and jars

  • 25g/1oz porridge oats, with extra fibre

  • 50g/1¾oz black olives, pitted and drained (in brine not oil and preferably Kalamata olives)

  • 75g/2½oz bulgur wheat

• Cooking ingredients

  • 10g/¼oz flaked almonds

  • ½ tsp dried oregano

  • 2 tsp extra virgin olive oil

  • low-calorie cooking oil spray

  • 20g/¾oz pine nuts

  • 2 tsp harissa paste

  • freshly ground black pepper

• Dairy, eggs and chilled

  • 200ml/7floz semi-skimmed milk

  • 150g/5½oz fat-free natural yoghurt

  • 100g/3½oz reduced fat feta cheese, drained and cut into cubes

  • 2 tbsp fat-free natural yoghurt, to serve

• Meat, fish and poultry

  • 2 x 200g/7oz skinless white fish fillets, such as cod or haddock

• Other

  • sea salt and freshly ground black pepper

  • 2 wholemeal pitta breads, warmed