Page 6 - DietaryPlan03

• Starter: wild caught fish or seafood, vegetarian or vegan options
Or
• Main course: white fish options, preferably grilled but occasionally battered is Ok, with salad
or vegetables instead of chips
• Waldorf (with walnuts!) or Caesar salad with beetroot, anchovies and a dressing
• Open crab or tuna sandwich with salad
• Stilton ploughman’s lunch
• Vegetarian or vegan options – especially mushroom dishes
Or
• Puddings: occasional treat to share

Tea time snacks

• Tea with organic oat milk or black decaf coffee or green tea
• Slice of homemade cake or nutty flapjack – made from organic wholemeal flower or organic
oats, olive oil, egg, brown sugar, fruit and spices
Or
• Wholemeal cracker with cheese and chutney
Or
• Small tin of oily fish, e.g., sardines, skippers, my favourite - sild

Evening meal – no later than 7pm

Here are four vegetarian and four fish dishes -

• Wholemeal tagliatelle with mushroom or tomato and red onion-based source, fresh herbs,
lightly seasoned with Malden’s Sea Salt and Pepper, lightly grated parmesan cheese, with a
steamed portion of broccoli, asparagus or purple sprouting on the side
Or
• Vegetarian cottage pie, using Waitrose vegan haggis as the base – oven baked with a dash of
Worcester sauce before layered beneath a mash potato topping, baked till brown, plus a
steamed portion of carrot, kale, broccoli, asparagus or purple sprouting on the side
Or
• Vegetable chilli with kidney beans on steamed wild brown wholegrain rice, plus a steamed
portion of broccoli, asparagus or purple sprouting on the side
Or
• Curry: vegetable – parsnips or potato, or white fish curry spiced to taste, with a small portion
of wholegrain, steamed wild brown wholegrain rice, with either a small homemade red
onion kulcha on the side, or bhaji made from okra or cauliflower, with cucumber, tomato
and banana condiments
Or
• Orient (a): steamed, lightly seasoned white fish with fresh herbs, garlic, ginger and chilli with
water chestnuts, a small portion of rice noodles, steamed vegetables e.g., pak choy, mange
tout or mini corn cobs
Or
• Orient (b): sliced squid (defrosted from frozen) or prawns (not farmed) stir fried with fresh
green beans, chilli, ginger and fresh coriander, a small portion of steamed wild brown
wholegrain rice mixed with peas and topped with a small amount of crispy fried red onions
in garlic
Or