The Scottish Government

Monday

• One wholemeal pitta bread spread lightly with reduced fat polyunsaturated spread and filled with cucumber and canned salmon mashed with lemon juice and plain low fat yogurt.
• 4 cherry tomatoes
• One slice of fruit loaf with reduced fat polyunsaturated spread
• Large handful grapes
• One low fat fruit fromage frais (100g)
• Glass of water.

Tuesday

• Homemade pasta salad using 1 cup (60g) wholemeal pasta shapes and 2 tbsp retail tomato based pasta sauce, 2 tbsp sweetcorn with added cubes of cheddar cheese (40g)
• One medium banana
• Small carton (200ml) pure apple juice
• Handful of raisins.

Wednesday

• Granary bread sandwich filled with chopped chicken mixed with and plain low fat yogurt, and crunchy lettuce.
• One carrot cut into sticks

• 200ml carton or glass of semi skimmed milk
• One peach or seasonal fruit
• One oatcake lightly spread with reduced fat polyunsaturated spread

Thursday

• Carrot soup (300ml)
• Egg and cous cous salad made with 50g/ half cup (dry weight) cous cous, 4 chopped cherry tomatoes, grated chunk of cucumber, handful of raisins, one sliced boiled egg with sprinkling of chives/ parsley if available.
• One low fat fruit yogurt (150g)
• One large clementine or other citrus fruit
• Glass of water.

Friday

• Beef, cheese and tomato sandwich made with large wholemeal roll lightly spread with reduced fat polyunsaturated spread, filled with low fat soft cheese, slice of roast beef, and one sliced tomato.
• One tub of pineapple pieces in juice
• One glass water.