Intermittent restricted day 3

The menu

• Brunch

  Scrambled eggs with smoked salmon

• Light meals & snacks

  Jumbo prawns with tomatoes and garlic

• Main course

  Chicken and vegetable balti

Menu ingredients

Serves

• Fruit and vegetables

  • 8 midi vine tomatoes, halved

  • 1 tbsp chopped chives

  • 25g/1oz fresh watercress, to serve

  • 150g/5½oz cherry tomatoes, halved

  • ½ lemon, juice only

  • 3 heaped tbsp roughly chopped flat leaf parsley

  • 160g/6oz green beans, steamed, to serve

  • 1 medium onion, thinly sliced

  • 1 red pepper, deseeded and cut into 3cm/1in chunks

  • 1 yellow pepper, deseeded and cut into 3cm/1in chunks

  • 2 garlic cloves, thinly sliced

  • 3 heaped tbsp finely chopped fresh coriander, plus extra to garnish

• Tins, packets and jars

  • 1 long red chilli, deseeded and finely chopped (or use ½ tsp dried chilli flakes)

  • 227g/8oz tin chopped tomatoes

• Cooking ingredients

  • low-calorie cooking spray

  • freshly ground black pepper

  • 1 tbsp mild olive oil

  • 2 garlic cloves, very thinly sliced

  • ground black pepper

  • calorie controlled cooking oil spray

  • 1 tbsp cornflour

  • 1 tbsp medium or mild curry powder

  • freshly ground black pepper

• Dairy, eggs and chilled

  • 3 large free-range eggs

• Meat, fish and poultry

  • 35g/1¼oz smoked salmon, roughly chopped

  • 250g/9oz jumbo king prawns, cooked, peeled and deveined

  • 4 chicken thighs, boned and skinned

• Other

  • 150g/5½oz fat-free natural yogurt