High protein, low GI day 7

The menu

• Brunch

  Bacon and mushroom frittata

• Main course

  Roasted pepper with goats' cheese

• Main course

  Salmon and Puy lentils with parsley

Menu ingredients

Serves

• Fruit and vegetables

  • 8 Portobello or flat chestnut mushrooms, about 500g/1lb 2oz in total

  • 1 garlic clove, finely chopped

  • 1 tbsp chopped chives, plus extra to garnish

  • 1 red and 1 yellow pepper

  • 1 small onion, thinly sliced

  • 1 courgette, diced

  • 75g/2½oz cherry tomatoes, halved

  • 2 garlic cloves, crushed

  • 1 tsp ground coriander

  • ½ orange, zest only, finely grated

  • 3 heaped tbsp roughly chopped fresh flat leaf parsley (or coriander)

  • 200g/7oz fine green beans, chopped

  • 25g/1oz flat leaf parsley, chopped

  • 2 lemons, finely sliced

  • 1 fennel bulb, finely sliced

  • dill sprigs, to garnish

• Tins, packets and jars

  • 1 tbsp wholegrain mustard

  • 200g/7oz Puy lentils

  • 2 tbsp Dijon mustard

  • 2 tbsp capers, rinsed and chopped

• Cooking ingredients

  • low-calorie cooking spray

  • salt and freshly ground black pepper

  • low-calorie cooking spray

  • 1 tsp ground cumin

  • 20g/¾oz toasted flaked almonds

  • salt and freshly ground black pepper

  • 1 bay leaf

  • 2 tbsp olive oil

  • salt and freshly ground black pepper

• Dairy, eggs and chilled

  • 6 large free-range eggs

  • knob of butter

  • 100g/3½oz mild goats' cheese, rind removed and cheese cut into chunks

• Meat, fish and poultry

  • 4 lean smoked back bacon rashers

  • salmon fillets, about 500g/1lb 2oz in total

• Other

  • 4 large slices of sourdough bread

  • 50g/1¾oz wholegrain long-grain rice