Sam’s menu

Breakfast: eat plenty of fruit before midday.Fruit has the most vitamins required to start your day.

Lunch: Gluten-free, wheat-free pasta or rice; rye bread with low-fat cheese, tomato, avocado spread, onion, egg white.

Carbs are the best to give you the energy you need to get you through the day.

Dinner: eat proteins e.g. steak, chicken fillet or fish with a side of vegetables such as spinach, peas, broccoli, sweet potato, carrot, zucchini and corn (small portion of each).