Weight Loss Recipes

* Oatmeal
* Eggs
* Low fat Yoghurt Nautral (no added sugar or fruit)
* Low fat Cheese
* Fruit and vegetables
* Whole-grain bread
* Müsli with no added sugar
* Coffee or Tea

Porrige oats with fruit

1 cup of oatmeal
2 cups of skimmet milk
1 cup of berries or an apple

Cook the oatmeal in the milk for a couple of minutes, stir all the time.
Cut the apples in small pieces and add them in the porrige.
Or add the berries.

... and don't skip breakfast, if you are not used to eat breakfast start easy with a glass of juice, then a glass of juice and yoghurt.

* Fruits and vegetables
* Herbs
* Whole-grain bread
* Fish
* Poultry
* Low fat meat
* Eggs (not if you had one in the morning though)
* Nuts and almonds
* Olive oil or rape oil

Below is a high-energy and low-fat lunch suggestion:
Open Pita Bread Sandwich

* 2 pieces of pita bread

* Chicken breast (size of the palm of your hand)

* 1 tablespoons capsicum dip or Tzatziki

* ½ green capsicum, finely sliced.

* 1 small tomato, cut into 8 wedges.

* Shavings of low-fat cheese

Spread both sides of bread with dip.

Place the chicken breast, tomato and capsicum on top, and top with cheese.

* Fruits and vegetables
* Herbs
* Whole-grain bread
* Fish
* Poultry
* Low fat meat
* Eggs
* Olive oil or rape oil for frying
* Thistle oil for the salat (not to be fried)

Mediterranean Baked Fish
2 tsp olive oil
1 large onion, sliced
1 can (16 oz) whole tomatoes, drained (reserve juice) and coarsely chopped
1 bay leaf
1 clove garlic, minced
1 C dry white wine
1/2 C reserved tomato juice, from canned tomatoes
1/4 C lemon juice
1/4 C orange juice
1 Tbsp fresh grated orange peel
1 tsp fennel seeds, crushed
1/2 tsp dried oregano, crushed
1/2 tsp dried thyme, crushed
1/2 tsp dried basil, crushed
to taste black pepper
1 lb fish fillets (sole, flounder, or sea perch)

1. Heat oil in large nonstick skillet. Add onion, and saute over moderate heat 5 minutes or until soft.
2. Add all remaining ingredients except fish.
3. Stir well and simmer 30 minutes, uncovered.
4. Arrange fish in 10x6-inch baking dish; cover with sauce.
5. Bake, uncovered, at 375º F about 15 minutes or until fish flakes easily.

Yield: 4 servings
Serving Size: 4 oz fillet with sauce

* Almonds (max. 10)
* Nuts (max. 10)
* Crispbread
* Raw vegetables with little oil
* Yoghurt natural with fresh fruit