| |
|
Lunch
Roast vegetable rice salad
1 small sweet potato (around 100g or 4oz)
120g of butternut or other squash
2 tsp of olive oil
1/3 pepper
1 plum tomato
1/2 red onion
60g of brown rice (uncooked weight)
1 tsp of balsamic vinegar
1 tbs of fresh parsley, chopped
Preheat the oven to 190 degrees C. Peel the sweet potato and butternut squash and cut into 5cm (2") chunks. Place on a baking tray, drizzle with half the oil and place high in the oven for 15 minutes.
After this time, add the pepper, cut into strips, and the quartered tomato, and chunks of onion, drizzle with the remaining oil and return to the oven for 15-20 minutes, until all the vegetables are tender.
Meantime, prepare the rice following package directions, omitting any suggested fat or salt.
Place the roast vegetables in a bowl and cut into bite-sized pieces. Stir in the rice, vinegar and chopped herbs before serving.
This salad can be prepared ahead of time and taken as a packed lunch, if required.
Snack
Yogurt with fruit cocktail
120g of low fat yoghurt with 60g of fruit cocktail, canned and drained
Dinner
Steak sandwich
120g of lean beef, such as sirloin or rump steak
1 ciabatta roll
1/2 tbs of horseradish sauce
1 tomato
1 serving of mixed salad leaves
Prepare the roll if necessary, following package directions, then spread with the horseradish sauce (or mustard). Cook the steak to your liking under the grill or on the BBQ, then slice and use to fill the roll, along with the salad.
1 nectarine/satsuma
Day 2
Breakfast
Cereal with milk & mixed nuts
60g of wholegrain breakfast cereal with 100ml semi-skimmed milk, a medium-sized banana and 30g of mixed nuts and raisins
Lunch
Beetroot and egg salad
2 cooked beetroot (vacuum packed are fine)
3 tsp of low fat salad dressing
1 egg
120g of green beans
1 serving of mixed salad leaves
1 ciabatta roll
Cut the beetroot into thick slices and toss these in the dressing. Set aside.
Boil the egg for 8-10 minutes, depending on size and temperature, then run under cold water to cool. Steam or boil the green beans for 2-3 minutes. Drain and refresh under cold water.
Arrange the salad leaves on a plate, add the slices of beetroot, chopped egg and green beans. Serve with the ciabatta roll, heating following package directions if necessary and 100ml Greek yoghurt.
Snack
fruit salad
Mix together 150g of melon, 120g of strawberries, 1 peach or nectarine, 90g of blueberries and a sliced kiwi fruit. Either serve immediately or refrigerate until serving.
Dinner
Crunchy fish bake with new potatoes
150g of cod or other white fish
60g of mushrooms
¼ onion
1 tbs of lemon juice
1 pinch of mixed herbs
2 tbs of breadcrumbs
Preheat the oven to 180 degrees C. Cut the fish into bite-size pieces and place in a casserole dish. Cover with the mushrooms and sliced onion, and pour in the lemon juice. Season with freshly ground black pepper and mixed herbs. Cover with foil and bake for 20 minutes. Remove the foil, sprinkle with breadcrumbs and return to the oven, uncovered, for a further 10 minutes.
Serve with 5 baby boiled potatoes and 2 servings of vegetables, dressed with 1 tbs of fresh parsley, chopped and 1 tsp of olive oil.
Day 3
Breakfast
Oats with milk and honey
60g of porridge oats, in 200ml semi-skimmed milk, drizzle over 1 tsp honey, top with 3 tsp sesame seeds and enjoy!
1 large slice of fresh melon.
Lunch
Greek salad pitta
Fill a pitta bread with 60g of feta cheese, 60g of diced pepper, 30g of sliced red onion, a handful of lettuce, 3 black olives, a sliced tomato and 3 tsp of low fat salad dressing. A piece of fruit.
Snack
Crackers with hummus
3 wholegrain cracker or crispbread with 30g of hummus
Dinner
Bacon & spinach pasta
60g of pasta (uncooked weight)
1 tsp of olive oil
60g of onion, chopped
1 clove of garlic
90g of mushrooms
2 balls of frozen spinach
1 pinch of nutmeg
2 rashers of lean bacon
1 tsp of pine nuts
Cook the pasta following package directions, omitting any suggested fat or salt. When draining the pasta, reserve a little of the cooking water.
Heat a non-stick frying pan and dry-fry the pine nuts for 5-6 minutes until golden. Stir frequently and keep watching the pan as pine nuts can burn easily. Set aside to cool.
Wipe out the pan with paper towel and heat the olive oil. Add the chopped onions and crushed garlic and cook for a couple of minutes to soften. Add the sliced mushrooms, spinach and nutmeg and cook for 8-10 minutes.
Meantime, grill the bacon and then cut into bite-sized pieces. Stir the cooked and drained pasta into the vegetable sauce along with the bacon pieces. Add a little of the reserved cooking water if the sauce is too dry. Top with the toasted pine nuts.
Day 4
Breakfast
Weetabix with banana & probiotic drink
60g of Weetabix, with 100ml semi-skimmed milk, a probiotic drink, such as Actimel, and a medium-sized banana.
Lunch
Pitta with tuna salad
Mix 150g of tuna, canned in brine, drained with 1 level tbs of reduced fat mayonnaise and use to fill a pitta bread. Serve with a mixed salad with 2 tsp of low fat salad dressing and a piece of fruit.
Snack
Fruit snack
A small banana and 80g mango
Dinner
Pizza with Parma ham, rocket & parmesan
1 large flour tortilla
2 tbs of tomato pizza sauce
2 slices of Parma ham, or similar
1 handful of watercress or rocket
3/4 tbs of grated Parmesan cheese
Preheat oven to 200 degrees. Spread the tomato sauce over the tortilla, then top with the torn Parma ham, rocket and cheese. Bake following package directions and serve with a mixed salad with 2 tsp of low fat salad dressing and a piece of fruit.
Day 5
Breakfast
Greek yoghurt with honey and nuts
100ml Greek yoghurt with 30g of mixed nuts and 1 tsp of honey; a 200ml glass of orange juice and a medium-sized banana.
Lunch
Pitta pocket with hummus & salad
Fill a pitta bread with 150g of hummus, a serving of mixed salad leaves, cucumber and 2 diced tomatoes. 120g pineapple.
Snack
Rye crispbread with cream cheese & tomato
2 rye crispbreads with 1½ level tbs of low fat cream cheese and 3 halved cherry tomatoes
Dinner
Sesame chicken stir-fry with rice
30g of basmati rice, uncooked weight
1 medium chicken fillet (around 130g or 5oz)
1 tsp of vegetable oil
1/3 pepper
2 spring onions
1 clove of garlic
120g of mange tout or peas
2 tsp of soy or tamari sauce
1 tsp of sesame seeds
Cook the rice following package directions, omitting suggested fat or salt. Cut the chicken into strips the size of your little finger. Heat the oil in a non-stick frying pan or wok and cook the chicken over a medium-high heat to seal on all sides. Add the sliced pepper and cook for 3 minutes. Add the spring onion, cut into 4cm (2") pieces, and the crushed garlic.
Cook for another couple of minutes, then add the mange tout, soy sauce and 2 tbs water. Keeping the heat high, cook for 2-3 minutes, until the mange tout are just tender. Stir in the cooked and drained rice and sprinkle with sesame seeds before serving.
Day 6
Breakfast
Rice cakes with yoghurt, fruit & nuts
3 rice cakes with 150ml low fat yoghurt, 120g of grapes, a medium-sized banana and 30g of mixed nuts and raisins
Lunch
Kidney bean salad with ciabatta
¼ red onion
2 tomatoes
1 serving of mixed salad leaves
90g of baby spinach leaves
120g of kidney beans, canned and drained
4 olives
1/2 clove of garlic
1 tsp of olive oil
2 tsp of balsamic vinegar
Thinly slice the onion and, if preferred, rinse under cold water to take the raw edge off the flavour. Quarter the tomato and place in a bowl along with the onions, salad leaves, spinach, kidney beans and olives.
Prepare the dressing by shaking or mixing together the crushed garlic, oil and vinegar in a screw-top jar or bowl. Pour over the salad and toss gently to combine.
This salad can be prepared in advance and taken as a packed lunch. If doing this, add the dressing just before serving. Serve with a 50g slice of ciabatta and a piece of fruit.
Snack
fruit salad
Mix together 150g of melon, 120g of strawberries, 1 peach or nectarine, 90g of blueberries and a sliced kiwi fruit. Either serve immediately or refrigerate until serving.
Dinner
Spinach & ricotta tortellini with ratatouille
Prepare around 100g of spinach and ricotta tortellini following package directions and serve with ½ tin of ratatouille and a mixed salad with 3 tsp of low fat salad dressing.
150ml low fat yoghurt.
Day 7
Breakfast
Muesli with fruit & yoghurt
60g muesli with 125ml semi-skimmed milk, an orange and 125ml serving of low fat yoghurt
Lunch
Prawn mayo & salad sandwich with fruit
Make a sandwich with 2 slices of wholemeal bread, 1 level tbs of reduced fat mayonnaise, 120g of prawns and mixed salad leaves. A piece of fruit, 60g of grapes and a 150ml glass of orange juice.
Snack
Ice-lolly treat
1 fruit or milk based ice-lolly (such as Skinny Cow)
Dinner
Salad with prawns & pine nuts
90g of green beans
120g of prawns
3 tsp of low fat salad dressing
2 tsp of pine nuts
1 serving of mixed salad leaves
4 cherry tomatoes
Blanch the green beans in boiling water for 2-3 minutes; drain and refresh until cold water. Heat a non-stick pan and add the pine nuts. Continue to cook gently until the pine nuts are golden and aromatic. Mix the green beans with all other ingredients, topping with the toasted pine nuts. Serve with a 50g slice of ciabatta
60g of cherries and a piece of fruit. |
|
