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Kcal 515
Falafel Wrap

Serves 1
- V

Kcal 515

Falafel Wrap

Protein 14.2

Fats 27.3

Carbs 52.1

Measurements above are per serving

Prep 10m
Cook 0

4 ready-made falafel (100g)

1 small whole wheat wrap (41g)

1 tbsp tahini (optional)

2 tsp fat-free Greek yogurt

1 roasted pepper from a jar, sliced

Serves 1

Mix the yogurt and tahini together and spread on the wrap. Top with the falafel and red pepper and wrap up.

Kcal 509
Crosta & Mollica Margherita Sourdough Pizza

Serves 1
- NF
- V

Kcal 509

Crosta & Mollica Margherita Sourdough Pizza

Protein 21

Fats 17

Carbs 67

Measurements above are per serving

Prep 15m
Cook 0

½ Crosta & Mollica Margherita Sourdough Pizza (403g)

80g tomatoes

80g cucumber

½ tsp olive oil

½ tsp wine vinegar

Serves 1

1. Cut the pizza in half and cook one portion according to the instructions on the box. Keep the other half for another day.

2. While it's cooking, slice the cucumber and tomatoes. Season with salt and pepper and the drizzle of oil and vinegar.

Kcal 500
Green Pea ‘Pesto’ Pasta

Serves 1
- V

Kcal 500

Green Pea ‘Pesto’ Pasta

Protein 21.6

Fats 26.4

Carbs 50.3

Measurements above are per serving

Prep 10m
Cook 15

80g penne pasta

100g frozen peas

15g basil

10g olive oil

1 clove garlic

20g Parmesan

Big green salad

1 tsp olive oil

½ tsp white wine vinegar

Black pepper

Pinch of salt

Serves 1

1. Cook the pasta, according to pack instructions.

2. While cooking, put the peas into a small pan of boiling water and cook for 5 minutes.

3. Drain and run under cold water.

4. Whizz the peas with a hand blender or in a tabletop blender with the basil, the olive oil, garlic, and cheese. You may need to add a little water, if it is a little too thick and a tiny pinch of salt to taste.

5. Drain the pasta, put back in the pan and stir through the pea ‘pesto’.

6. Serve with a big green salad, drizzled with a dressing made by whisking a teaspoon of olive oil, half a teaspoon of white wine vinegar and some black pepper.

Kcal 502
Sainsburys Chicken Jalfrezi with Pilau Rice

Serves 1
- NF
- GF
- DF

Kcal 502

Sainsburys Chicken Jalfrezi with Pilau Rice

Protein 28.5

Fats 10.5

Carbs 73

Measurements above are per serving

Prep 0m
Cook 10

1 Sainsburys Chicken Jalfrezi with Pilau Rice (400g)

80g broccoli, cut into florets

80g cauliflower, cut into florets

Serves 1

1. Cook the jalfrezi and rice according to the instructions. Steam or boil the vegetables for about 8 minutes and serve together.

Kcal 481
Tesco Minced Lamb Hot Pot

Serves 1
- NF
- DF

Kcal 481

Tesco Minced Lamb Hot Pot

Protein 17

Fats 13

Carbs 66

Measurements above are per serving

Prep 5m
Cook 10

1 Tesco Minced Lamb Hot Pot (400g)

80g carrots

80g frozen peas

2 tsp Bisto gravy granules

Serves 1

1. Cook the ready meal according to the instructions.

2. Meanwhile, slice your carrots and boil or steam them for 5-8mins. Cook your peas according to the instructions on the pack.

3. When everything is nearly ready, make your gravy according to the instructions using 140ml of water. For extra flavour, use some of the cooking water from your vegetables.

Kcal 417
Charlie Bigham’s Cottage Pie for 1

Serves 1
- NF

Kcal 417

Charlie Bigham’s Cottage Pie for 1

Protein 28

Fats 17.6

Carbs 30.2

Measurements above are per serving

Prep 0m
Cook 20

1 Charlie Bigham’s Cottage Pie (325g)

80g cabbage, sliced

Serves 1

1. Cook the meal according to the instructions on the pack. Steam or boil the cabbage for 5mins.

Kcal 409
M&S Healthy & Balanced Thai Red Chicken Curry

Serves 1

Kcal 409

M&S Healthy & Balanced Thai Red Chicken Curry

Protein 23

Fats 11

Carbs 54

Measurements above are per serving

Prep 10m
Cook 20

1 M&S Healthy & Balanced Thai Red Chicken Curry

80g broccoli

Serves 1

1. Cook the meal according to the instructions on the pack. Steam or boil the broccoli for 5mins.

Kcal 498
Beef Burger & Salad

Serves 1
- NF
- DF

Kcal 498

Beef Burger & Salad

Protein 38

Fats 25

Carbs 28

Measurements above are per serving

Prep 15m
Cook 15

120g beef burger patty

1 medium burger bun

1 tsp olive oil (divided)

1 pinch dried oregano (optional)

2 tsp mayonnaise

20g cheddar cheese

1 handful lettuce

6 cherry tomatoes

30g cucumber

50g roasted peppers from a jar

Serves 1

1. Heat half the oil in a non-stick frying pan. Sprinkle salt, pepper and oregano (if using) all over both sides of the burger and cook in the pan for 5 mins on each side or until cooked through and no longer pink in the middle.

2. Spread mayonnaise on both sides of the bun. Top with the burger, slices of cheese and lettuce and cover with the top bun.

3. Halve the tomatoes and slice the cucumbers and roasted peppers. Drizzle the remaining oil over the salad.

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