For breakfast: 200 g goat's yogurt with ~25 g of raw cocoa powder mixed in, plus 2 teaspoons of honey and a sliced banana.
Smoked mackerel pate: 200 g smoked mackerel fillets, with skin removed, mashed with a fork with ~50 g yoghurt, freshly squeezed lemon juice to taste (about half a lemon), and black pepper to taste. Refrigerate for a few hours to set and serve with wedges of cucumber to dip in. Very quick and easy to make.
Tatziki: 200 g yoghurt, 7-10 fresh mint leaves torn into small pieces, ~70 g cucumber cut into small cubes, 1 small clove of raw garlic finely chopped, plus a glug of olive oil and salt and pepper to taste. Serve as a dip with carrot and cucumber sticks and slices of raw bell pepper. It also works well as an accompaniment to seared fish fillets (tuna, swordfish, salmon) and a side salad.
Guacamole: 2 avocados mashed with ~70 g yogurt, the juice of a freshly squeezed lemon, 2 cloves fresh garlic finely chopped, 1 peeled and seeded tomato finely chopped, a dash of Tabasco sauce (or 1-2 finely chopped fresh chillis), a cup of finely chopped cilantro leaves, plus salt and black pepper to taste.
F 5 ft 3. HW: 196 lbs. Primal SW (May 2011): 182 lbs (42% BF)... W June '12: 160 lbs (29% BF) (UK size 12, US size 8). GW: ~24% BF - have ditched the scales til I fit into a pair of UK size 10 bootcut jeans. Currently aligning towards 'The Perfect Health Diet' having swapped some fat for potatoes.