Breakfast
Porridge Oat with Fruit and Chia Seed
Ingredients:
50g porridge oats
350ml dairy-free milk
2 tablespoons chia seeds Handful of
any fresh fruit
Instructions:
Add the oats into a saucepan and pour
in the milk
- Bring to the boil and simmer for 4-5
mins, stirring from time to time
Transfer the porridge oats to a bowl
and add the chia seeds and the handful
fresh fruit
Alternatively, this recipe can be made
with honey/maple syrup, and the
porridge can be made in a microwave
- Heat for 5 mins then wait a few
minutes before adding the chia seeds
and fresh fruit
Or
Blueberry, Banana and Spinach
Smoothie
Ingredients:
130g frozen blueberries
1 scoop vanilla protein powder 1
banana
2 handfuls of spinach
100-200ml unsweetened dairy-free
milk. (depending on desired
consistency)
1 teaspoon agave syrup to sweeten
shake (optional)
Instructions:
- Put all the ingredients into a blender
and mix until consistency is smooth
Lunch Dinner
Chicken and Whole Wheat Pasta Turkey Meatballs, Sweet Potato
Mesh and Vegetables
Ingredients:
1 chicken breast (diced) | 200g Ingredients:
wholewheat pasta 200g minced beef/turkey |1 egg
½ teaspoon olive oil 1 small onion (finely chopped or
½ small onion (chopped) | 1 large grated) 3 garlic cloves (minced)
carrot (sliced) 1 teaspoon fresh/dried parsley
1 garlic clove (minced) | ½ teaspoon (chopped) 2 sweet potatoes (cooked
ground oregano and mashed)
1/4 tsp red pepper flakes | ½ can 4 tablespoons olive oil | Vegetables of
chopped tomatoes (blended) your choice 1 teaspoon of all-
½ teaspoon minced flat-leaf parsley purpose seasoning or
2 basil leaves (thinly sliced) 1 salt & pepper to taste
teaspoon olive oil 1 teaspoon of all-
purpose seasoning or Instructions:
salt & pepper to taste - In a large bowl, mix the mince, egg,
onion, garlic, parsley and seasoning
Instructions: - Combine well and form 1 inch
Heat the olive oil in a large non-stick meatballs
pan and add the chicken and cook for Heat 2 tablespoons of oil in a large
4-5 mins then set aside pan, add the meatballs and fry for 7-9
- Cook the pasta as per packet mins
instructions - Peel, chop the sweet potatoes into
- Heat the olive oil in a large non-stick chunks and boil until soft
pan on a medium heat - Once softened, drain and mash
- Add the onion and carrots and cook - Steam/grill your vegetables and
until softened serve with the meatballs and
Stir in the garlic, oregano, all-purpose sweet potato mash
seasoning/salt and pepper and cook
for 1 minute Or
Add the blended tomatoes, bring the
sauce to a boil, and then simmer for King Prawn and Vegetable Fried Rice
10 mins
Stir in the parsley and cooked Ingredients:
chicken then serve pasta with sauce 250g long-grain brown rice 150g raw
on top king prawns
150g frozen peas | 100g mangetout
Or 1½ tbsp rapeseed oil |1 onion
(chopped)
Grilled Chicken Breast and 2 garlic cloves |1 tablespoon ginger
Vegetable Stir Fry (grated) 3 eggs (beaten) | 2
teaspoons sesame seeds 1
Ingredients: tablespoon low-salt soy sauce
1 diced chicken breast | 1 egg ½ tablespoon rice/white wine vinegar
(beaten) 4 spring onions (trimmed and sliced)
½ small carrot, thinly sliced
½ medium red bell pepper (chopped) Instructions:
1 teaspoon of grated ginger | 1 - Cook the rice as per packet
garlic clove (minced) Handful snow instructions
peas (trimmed) Boil a separate pan of water and
1 spring onion (diced) | 1 teaspoon blanch the peas and mangetout for 1
coriander leaves min, then drain and set aside with the
1 tablespoon soy sauce | 1 small rice
red chilli, chopped (optional) 1 Heat the oil in a large non-stick frying
tablespoon vegetable oil pan or wok over a medium heat and
1 teaspoon of all-purpose seasoning fry the onion until golden brown
or salt & pepper to taste - Add the garlic and ginger and fry for
a further minute
Instructions: Add the blanched vegetables and fry
- Heat oil in a large pan over medium- for 5 mins, then the prawns and fry
high heat and add diced chicken and for a further 2 mins
cook for 4-5 mins then remove from - Stir the rice into the pan then push
pan everything to one side
Add a little oil, carrot, stirring - Pour the beaten eggs into the empty
occasionally, until it softens (about 1 side of the pan and stir to scramble
minute) then add the bell pepper, them
ginger, garlic and chilli* Fold everything together with the
and cook for about 2 mins, stirring sesame seeds, soy and vinegar, then
occasionally finish by sprinkling the spring onions
- Add the snow peas and cook for 1 all over
minute
- Add chicken, spring onion, coriander,
all-purpose seasoning/ salt, pepper
and soy sauce and cook for 1 minute
more
Omelette
Ingredients:
2 eggs
Handful of vegetables of your choice (e.g.
peppers, onion, etc.)
Extra virgin oil or 1 cal fry light oil spray Brown Rice Stir Fry
½ teaspoon of all-purpose seasoning or
salt & pepper to taste
Instructions:
- Beat the eggs lightly with a fork in a bowl
Slice/dice vegetables of your choice and
add to bowl along with seasoning
Use extra virgin olive oil or sunflower oil
spray to lubricate pan over medium-low
heat
- Add the omelette and vegetable mixture
to the pan
- Once the surface starts to solidify, flip or
fold the omelette in half
- Slide the fully cooked omelette onto a
plate using a spatula
Or
Overnight Oats
Fruit And Chia Seed Yoghurt Bowl
Ingredients:
300g low fat natural/Greek yoghurt 1
apple
Handful of fresh fruit (grapes.
blueberries. etc..) 1 tablespoon vanilla
protein powder (optional) 1 tablespoon
chia seeds
Grilled Fish, Brown Rice and
Broccoli
Or
Grilled Fish with Vegetable and
Lean Turkey Burger and Salad
Ingredients:
200g lean minced beef/turkey | 2
tablespoons olive oil Wholewheat
burger bun
2 garlic cloves (minced)| ½
teaspoon chilli powder
1 red belled pepper (chopped &
roasted) | 1 egg (beaten)
Grilled Chicken with Vegetable and
Brown Rice Stir Fry
Ingredients:
1 fish fillet of your choice | 1
tablespoon of lemon juice 1 tablespoon
coconut oil | 100g of brown rice
(cooked) 80g of broccoli (chopped into
florets)
2-3 spring onions (cut into batons)
1 carrot (cut into matchstick sized
pieces) 1 teaspoon of turmeric
1 teaspoon of all-purpose seasoning or
salt & pepper to taste
Instructions:
Cook the brown rice a per packet
instructions ahead of time and allow it
to cool
- Preheat oven to 180°C
Season fish with seasoning and lemon
juice and grill
- Whilst the fish is cooking, add the extra
virgin olive oil to a medium-high heat
wok/pan and stir-fry the carrots, broccoli
and spring onions for 5-10 mins until
tender
and lightly coloured
Mix through the rice, turmeric, all
purpose-seasoning and warm through
for 2-3 minutes
Serve the rice mixture and top with the
grilled fish
Or
Chicken and Wholewheat Pasta
Wholewheat Spaghetti Bolognese
Ingredients:
200g lean minced beef/turkey (5%
fat or less) 200g wholewheat
spaghetti
1 tablespoon olive oil |1 onion
(chopped)
4 large mushrooms (sliced) |1 can
chopped tomatoes 230ml vegetable
 ½ white onion | Lettuce and stock | 2 tablespoon tomato purée,
Instructions: tomato (as a salad) and thinly ½ Worcestershire sauce
- Mix the fruits, seeds and yoghurt into sliced for burger (optional) 1 teaspoon of all-purpose seasoning
a bowl Balsamic vinegar/Low calorie or salt & pepper to taste
dressing 1 teaspoon of all-
purpose seasoning or salt & Instructions:
Or pepper to taste Heat the olive oil in a large saucepan
over a medium heat and add the
Spinach, Banana and Mango Smoothie Instructions: mince and onion
- Heat a pan of olive oil to a Fry until the mince is browned and
Ingredients: medium-high heat and add garlic, the onions softened, stirring
2 handfuls of washed spinach onion, all-purpose seasoning/salt & occasionally
½ avocado 1 banana perpper and chilli powder in a bowl - Add mushrooms cook for around
½ frozen mango. and stir well one minute, then add chopped
200ml dairy-free milk - Turn off the heat and add the tomatoes, vegetable stock, tomato
mincre, roasted red pepper and purée,
Instructions: beaten egg and mix them together Worcestershire sauce and seasoning
- Add the spinach, avocado, banana, - Form 4 patties and place one into - Stir well and bring to the boil, then
mango and milk into a blender and the pan and cook for 3-4mins then reduce the heat to simmer for 15-20
blend until smooth flip and cook for further 3-4 mins mins, until the sauce has thickened
- Transfer the contents to a glass and (the other 3 can be put in the - Cook the spaghetti as per the packet
enjoy fridge/freezer) instructions then drain an serve with
- Place the cooked patty on one bolognese sauce
side of the burger bun and top
with sliced the lettuce and
tomatoes* Or
- For the salad, combine the
remaining lettuce leave and Grilled Fish, Roasted Sweet Potato
tomatoes Wedges and Vegetables
- Garnish with a dash of balsamic
vinegar or low calorie dressing

Or

Chicken And Wholewheat Pasta

Cream Cheese and Smoked Salmon Grilled Fish with Vegetable and Chicken and Vegetable Fried Rice
Bagel Brown Rice Stir Fry
Or
Ingredients: Or
60g light cream cheese 100g smoked Grilled Fish with Vegetable and
salmon 1 wholemeal bagel King Prawn with Vegetable Stir Brown Rice Stir Fry
Fry

Instructions:
- Slice the wholemeal bagel in half
- Equally spread the light cream cheese
onto each bagel halves
- Top each half with smoked salmon

Or

Omelette

Overnight Oats Grilled Chicken Breast with Side Chicken and Wholewheat Pasta
Salad
Ingredients: Or
5 tablespoons oats Or
1 scoop vanilla protein powder 1 Grilled fish, brown rice and broccoli
teaspoon chia seeds Grilled Fish Fillet, Brown Rice and
2 tablespoons low fat natural/Greek Broccoli
yoghurt 200ml dairy-free milk
1 tablespoom maple syrup Toppings:
1 teaspoon cinnamon
1 apple Handful of pecans
OR any fresh fruit/tablespoon of peanut
butter

Instructions:
- Mix the oats, protein powder* and chia
seeds into a bowl
- Add in the yogurt, milk and maple syrup
and mix until smooth
- Place in the fridge overnight or for at least
6-8 hours
Toppings:
Add one diced apple, cinnamon and
pecans, or a tablespoon of peanut butter,
or a handful of fresh fruit of your choice
- Add toppings after the oats have been in
the fridge, mix well and enjoy

Or

Blueberry, Banana and Spinach

Smoothie
Fruit And Chia Seed Yoghurt Bowl Chicken And Wholewheat Pasta Grilled fish, roasted sweet potato
wedges and vegetables
Or Or
Or
Spinach, Banana and Mango Smoothie Lean Turkey Burger with Brown
Rice and Salad Lean burger and side salad
Omelette Grilled Chicken Breast and Meatballs, sweet potato mash and
Vegetable Stir Fry vegetables
Or
Or Or
Wholegrain Cereal with Dairy Free
Milk Grilled Cod with Vegetable and Prawn vegetable fried rice
Brown Rice Stir Fry