Intermittent restricted day 1

The menu

• Brunch

  Cinnamon porridge with grated pear

• Light meals & snacks

  Warm chicken salad

• Main course

  Red mullet with baked tomatoes

Menu ingredients

Serves

• Fruit and vegetables

  • 1 ripe medium pear

  • 1 wedge lemon

  • 1 large orange or red pepper, deseeded and cut in to chunks

  • 1 little gem lettuce, leaves separated

  • 50g/1¾oz watercress, tough stalks removed

  • 2 ripe medium tomatoes, cut into small chunks

  • ⅓ cucumber, sliced

  • ½ small lemon, juice only

  • 375g/13oz mixed red and yellow cherry tomatoes

  • 320g/11½oz fine green beans, trimmed

  • 2 garlic cloves, finely chopped

  • 2 tbsp lemon juice

  • 1 lemon, finely grated rind only

  • 2 spring onions, finely sliced

  • 2 tbsp chopped parsley

• Tins, packets and jars

  • 60g/2¼oz jumbo porridge oats

  • 2 tsp baby capers, drained

• Cooking ingredients

  • ¼ tsp ground cinnamon, plus a little to sprinkle

  • calorie controlled cooking oil spray

  • 1 tsp thick balsamic vinegar

  • sea salt and freshly ground black pepper

  • low-calorie cooking spray

  • salt and freshly ground black pepper

• Dairy, eggs and chilled

  • 300ml/10fl oz semi-skimmed milk

• Meat, fish and poultry

  • 2 small chicken breasts, boned, skinned and cut in half

  • 8 red mullet fillets, approximately 100g/3½oz each

• Other

  • 8 caperberries