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Show your dad how much you appreciate him and how special he is. Here is a tasty menu plan from Weigh-Less to spice up your dad's day.

(This menu is based on formula 7 basic for men and is suitable for members on zone 3 and higher. For members on a different formula and/or lower zone, ask your group leader to assist you in adjusting this menu plan accordingly.)

	Servings	Menu plan
Breakfast	60g - 2 CCs	Seed bread
	45g or 1 egg - 1 MFP	Egg, poached
	1 banger - 1/2 LFP	Eskort Weigh-Less Best-for-You Peppery Pork Bangers
	120g - 1 veg	Tomato, sliced
	100g - 100g free veg	Portabellini and shiitake mushrooms, chopped
	5ml (1 tsp)- 1 fat	Weigh-Less Extra Virgin Olive Oil
	70g or 1 med - 1 fruit	Banana
	Fry tomatoes and mushrooms in olive oil and set aside. Fry pork bangers and serve with poached egg, tomatoes and mushrooms.
Snack	240g or 1 small bowl - 2 fruit	Fresh fruit salad
	175ml (3/4 cup) - 1 milk	Low-fat yoghurt, plain
Lunch	Beef-and-mushroom burger
	60g or 1 roll - 2 CCs	Whole-wheat roll
	20g - 20g free veg	Mixed lettuce
	50g - 1/2 veg	Tomato, sliced
	45ml (3 tbsp) - 1 fat	Weigh-Less Low-Oil Dressing
	100g patty - 1 MFP + 1 fat	Big T Real Beef Real Lean Burger
	50g or 5 - 50g free veg	Portabellini mushrooms
	30g - 1 treat	Chopped pepperdews
	Top roll with lettuce and tomatoes. Place cooked patty on top and add dressing, mushrooms and pepperdews.
Snack	3 slices - 1 CC	Finn Crisp Original
	10g (2 tsp) - 1 fat	Peanut butter
Supper	Calamari in a red-wine-and-tomato sauce
	Miscellaneous	Weigh-Less Non-Stick Spray
	50g - 1/2 veg	Onions
	Miscellaneous	Garlic
	62,5ml (1/4 cup) - miscellaneous	Goiya-D-Lite-Ful Red Wine
	187g - 1 1/2 LFP	Calamari, raw
	150g - 1 veg	Weigh-Less Chopped Tomatoes, canned
	Miscellaneous	Coriander
	140g - 2 CCs	Brown rice
	130g - 130g free veg	McCain's Weigh-Less Frozen Mixed Veg
	120ml (1/2 cup) - 1 fat	Namaqua Extra Dry Crisp White Wine
	Spray pan with non-stick spray and fry onions and garlic. Add the red wine, calamari and tomatoes and simmer for 15 minutes. Top with chopped coriander. Serve with brown rice and mixed vegetables. Don't forget to treat your dad with a cold glass of wine or a single brandy.
Snack	110ml (1/2 cup) - 3 treats	Weigh-Less Instant Mousse (chocolate or choc mint)
	Drink 2,5 litres of water per day.

Please note that the wine used in the recipe at dinner doesn't count towards fat allowance as the alcohol evaporates during the cooking process.

- (Weigh-Less, June 2007)

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