1A Alan Chan

Pregnancy Keep Fit Menu

Appetizers
Toast and peanut butter
2 slices wholegrain toast with 1tbsp peanut butter and 1 small glass of orange
juice.
Branflakes and fruit
4tbsp branflakes, 1 small banana, 1tbsp raisins and skimmed milk.
Salad
Summer Salad
grated ginger (adrak), lemon juice, honey ,fresh low-fat curds (dahi),skim milk
powder
salt to taste
Italian salad (345 calories)
Large salad made from small ball reduced-fat Mozzarella cheese, 2 tomatoes and
small avocado with salad leaves, basil and balsamic vinegar. Serve with a 5cm
piece Granary bread.
Mixed bean salad (435 calories)
3tbsp each of red kidney beans, chick peas and cannelini beans with spring onions,
cherry tomatoes, green pepper and fat-free dressing. Serve with mixed leaves and 1
wholemeal pitta.
Entrees
Jacket potato with cottage cheese (295 calories)
1 jacket potato with 6tbsp cottage cheese and salad and fat-free dressing.
Hummus, crudits and pitta (300 calories)
1 wholemeal pitta, small tub reduced-fat hummus and vegetable crudits.
Tropical fruity salad (330 calories)
Iceberg lettuce topped with 6tbsp low-fat cottage cheese, 2 chopped dried apricots,
1tbsp raisins, 1 chopped apple, 1 slice fresh pineapple and 5 crushed walnut halves.
Egg mayo and tomato sandwich (340 calories)
2 slices wholegrain bread filled with 1 hard boiled egg, 1 tomato and 2tsp
reduced-fat mayo. Plus 1 pot fat-free fruit yogurt.
Egg Florentine (515 calories)
Top some lightly-steamed spinach with 2 poached eggs and 4tbsp grated
reduced-fat Cheddar cheese. Place under a hot grill until the cheese has melted
and serve with a 10cm piece Granary stick.
Vegetarian Dishes
Tzatziki and crudits (135 calories)
small tub tzatziki with vegetable crudits.
Sunflower seeds (185 calories)
2tbsp sunflower seeds.

Vegetables + Side Disher
Roasted vegetables (380 calories)
Place red pepper, green pepper, 4 thick slices aubergine, 1 sliced courgette and
cherry tomatoes in a roasting tin. Brush with 1tsp olive oil and sprinkle with fresh
basil. Roast until the vegetables are soft and browned. Top 1 thick slice wholegrain
bread with the veggies and small ball reduced-fat mozzarella cheese. Place under
a hot grill until the cheese has melted. Serve with salad and fat-free dressing.
Vegetable chilli (530 calories)
Make a chilli using a spray oil, 1 small onion, 1 red pepper, courgette, chilli
powder, 1 small can tomatoes, 1 small can kidney beans, 1tbsp tomato puree and
150ml vegetable stock. Serve with 8tbsp cooked brown rice, 1tbsp soured cream
and salad and fat-free dressing.
Dessert
Fruit Pizza


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grapes cut in half, blueberries, melon balls sliced in half)

Beverages
Pomegranate cooler
This beverage is packed with antioxidants, iron, Vitamin C, potassium and folic acid

Ingredients
One small pomegranate
Juice from half an orange freshly squeezed
Half a cup of water
Pinch of salt
One tsp of sugar (if needed)