The recipes in The Walker’s Diet are based on fresh wholesome foods – lots of delicious fresh vegetables and fruit with fresh meat and fish. If you don’t like certain foods or they are not available, simply adapt the recipes to suit your taste. Nutritious and delicious foods really can be part of a long-term plan to maintain health, fitness and vitality.
The recipes are in two main sections – Light Meals and Main Meals. The choice is yours whether you have your main meal at lunchtime or in the evening. The meals are designed to be adaptable to different lifestyles. If you are at work during the day, you could take your Light Meal with you as many of them can be easily packed into a container. Eat fresh fruit and / or low-fat yogurt as a dessert after meals.
All the Light Meal and Main Meal recipes are for two people but if you are preparing food for all the family or just for yourself, simply multiply or halve the quantities as necessary.
The Walker’s Diet Breakfasts (each for one person)
Studies show that people who eat a nutritious breakfast can cope better with the strains and stresses of the day ahead.
Each day have your choice of fruit juice, freshly juiced when possible and / or some fresh fruit. Try and vary your breakfast foods. Here are some suggestions:
· porridge (made with semi-skimmed milk) with 5ml (1tsp) clear honey
· bowl of home-made muesli with semi-skimmed milk
· bowl of bran flakes with semi-skimmed milk
· poached egg on a toasted wholemeal muffin
· boiled egg with a slice of wholemeal toast
· slices of grilled tomato on a toasted wholemeal muffin
· grilled mushrooms with a slice of wholemeal toast
· lean slice of cooked ham with tomato wedges and a slice of wholemeal bread
· 50 g (2 oz) grated cheese melted on wholemeal toast with slices of grilled tomato
· large slice wholemeal toast with 10 ml (2 tsp) marmalade or jam
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