MediterrAsian.com. 7-day plan

Creamy Fruit and Nut Oatmeal

Smoked Salmon, Avocado & Cucumber Sandwich: Top a slice of whole grain bread with 1½ oz (50g) sliced smoked salmon, ¼ avocado, cucumber, sea salt and pepper, and a little drizzle of lemon juice. Sandwich together with another slice of whole grain bread and cut in half to serve.

1 mandarin

Tofu & Cashew Chow Mein

1 sliced banana topped with ½ cup of your favorite yogurt

1 pear

A handful of dry-roasted peanuts

	1-2 cups of tea or coffee
	1-2 glasses of wine or beer
	1 glass of fruit juice of your choice
	Plenty of water

Be physically active for at least 20 minutes. Choose from this list of ideas or come up with your own.

Physically and emotionally relax for at least 30 minutes. Choose from this list of ideas or come up with your own.