Intermittent restricted day 4

The menu

• Brunch

  Berry yoghurt

• Light meals & snacks

  Hearty vegetable soup

• Main course

  Extra-lean burger and salad

Menu ingredients

Serves

• Fruit and vegetables

  • 175g/6oz frozen mixed berries, defrosted

  • 1 medium onion, sliced

  • 2 garlic cloves, thinly sliced

  • 2 celery sticks, trimmed and thinly sliced

  • 2 medium carrots or 2 yellow peppers, cut into 2cm/1in chunks

  • 1 head young spring greens (approximately 125g/4½oz), trimmed and sliced

  • ½ small onion, finely chopped

  • 100g/3½oz Portobello mushrooms, finely chopped

  • 2 tsp finely chopped fresh thyme (or ½ tsp dried thyme)

  • 1 Little Gem lettuce, leaves separated

  • 120g/4½oz cherry tomatoes, sliced

  • 1/3 cucumber, sliced

• Tins, packets and jars

  • 400g/14oz tin chopped tomatoes

  • 400g/14oz tin butter beans, drained and rinsed

• Cooking ingredients

  • 10g/¼oz flaked almonds, toasted

  • calorie controlled cooking oil spray

  • 1 vegetable stock cube

  • 1 tsp dried mixed herbs

• Dairy, eggs and chilled

  • 340g/12oz fat-free Greek yoghurt

• Meat, fish and poultry

  • 250g/9oz extra-lean minced beef (under 5% fat)

• Other

  • sea salt and freshly ground black pepper

  • low-calorie cooking spray

  • freshly ground black pepper