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my breakfast example:small bowl bran flakes/an apple/canderel/skimmed milk
my lunch example:tin tuna in brine lots of salad 3 sprays frylight/plums x4
my dinner example:salad,gerkins,pickled onion,olives green ones,tomatoes,cucumber,lettuce/plain atlantic cod smoked 2 small bits.4 sprays frylight mixed with vinegar for dressing/a large peach/2 plums.
no orange oil or mishaps lol.
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