My breakfast, late snack and pre-dinner plate
A yoghurt bowl each morning and a light fruit snack late at night, with no yoghurt. The cook buys the fruit and nut butters on each visit and leaves the papaya cut in the fridge; you buy the yoghurt yourself.
Morning bowl
| 125 g | your yoghurt (once a day, in the morning only) |
| 140 g | papaya cubes (about 1 cup) from the container «Papaya» the cook leaves in the fridge |
| 1 | second fruit, as below |
| nut butter | as below |
| 1 pinch | cinnamon (optional) |
Day 1 · morning
Papaya & banana
125 g yoghurt + 140 g papaya cubes, plus:
| 95 g | firm banana, a little green (1 small), sliced |
| 2 level tbsp | peanut butter |
Day 2 · morning
Papaya & strawberries
125 g yoghurt + 140 g papaya cubes, plus:
| 65 g | strawberries (about 5), sliced |
| 1 level tbsp | almond butter |
| 1 pinch | cinnamon |
Late snack: light, no yoghurt
Fruit only, or fruit with at most 1 tsp of nut butter.
Day 1 · late snack
Papaya & granadilla
| 140 g | papaya cubes |
| 1 small | granadilla: the pulp, at most 40 g |
Day 2 · late snack
Papaya & blueberries
| 140 g | papaya cubes |
| 50 g | blueberries |
| 1 pinch | cinnamon |
Either night · swap
Banana & a little peanut butter
| 95 g | firm banana (the spare one the cook buys), sliced |
| 1 tsp | peanut butter, at most |
Mix and match
- Any order works within the 2 days: one second fruit per bowl or snack, at the amount shown.
- Yoghurt once a day, in the morning bowl.
- Nut butter in the morning: 2 level tbsp of peanut butter, or 1 level tbsp of almond butter. At night: none, or at most 1 tsp.
- Papaya cubes: eat them within 2 days. Keep the banana out of the fridge.
Before dinner
Pre-dinner plate
| 3–5 | olives |
| about 20 g | rocket (a handful) |
| at most 20 g | dried cranberries |