breakfast - 50g oats or 2 weetbix with skim milk, protein shake.
Mini Meal - can of tuna and 2 slices of wholemeal bread
Lunch - 1 chicken breast, 125g brown rice and salad
mini meal - banana, handful of cashew/almonds, protein shake
dinner - salmon fillet, sweet potato and veg
before bed - ryvita and cottage cheese
cardio, 20 min jog at 70% of max heart rate before breakfast. 30 min jog before your second mini meal , or walk the dog for an hour good exercise for both of you
weights get some dumbells and start a full body routine with high reps to tone and loose fat.