-
Kcal 406
Steak & Onion Sandwich & Salad
Serves 1
- NF
-
Prep 15m
-
Cook 0
- NF
-
Kcal 409
Chickpea & Bulgur Wheat Make-Ahead Salad
Serves 2
- NF
- DF
- V
- VG
-
Prep 30m
-
Cook 10
- V
- VG
- NF
- DF
- V
- VG
-
Kcal 408
Chicken Sandwich & Salad
Serves 1
- NF
- DF
-
Prep 15m
-
Cook 0
- NF
- DF
-
Kcal 397
Broccoli & Stilton Soup
Serves 2
- NF
- GF
- V
-
Prep 10m
-
Cook 30
- V
- NF
- GF
- V
-
Kcal 387
Halloumi Lunch Salad
Serves 1
- NF
- GF
- V
-
Prep 10m
-
Cook 0
- V
- NF
- GF
- V
-
Kcal 389
Courgette & Mushroom Omelette
Serves 1
- NF
- GF
- V
-
Prep 15m
-
Cook 10
- V
- NF
- GF
- V
-
Kcal 400
Feta & Roasted Pepper Pitta
Serves 1
- NF
- V
-
Prep 10m
-
Cook 10
- V
- NF
- V
-
Kcal 409
Egg Fried Rice
Serves 1
- NF
- GF
- DF
- V
-
Prep 10m
-
Cook 10
- V
- NF
- GF
- DF
- V
Steak & Onion Sandwich & Salad
Protein 19.6
Fats 20.2
Carbs 36.6
Measurements above are per serving
½ onion, sliced
1 tsp olive oil
50g lean frying steak, thinly sliced
2 (38g) slices M&S wholemeal bread
1 tsp light mayonnaise
For the salad:
30g tomatoes, diced
20g cucumber
50g salad leaves
25g any olives
1 tsp olive oil
Serves 1
1. Heat a teaspoon of oil in a non-stick pan and fry the onions until they start to soften. Add the steak slices and fry, stirring occasionally until the steak has browned.
2. Meanwhile, spread the mayonnaise on the bread and prepare the salad.
3. Add the steak and onion to the bread and make into a sandwich.
Chickpea & Bulgur Wheat Make-Ahead Salad
Protein 14.4
Fats 12.4
Carbs 65
Measurements above are per serving
70g bulgur wheat
1/2 vegetable stock cube
100g roasted peppers from a jar
10 cherry tomatoes
½ cucumber
2 tsp olive oil
1 tsp lemon juice
10 olives
2 tsp capers
1 tin chickpeas, drained
1tbsp pumpkin (or other) seeds
Serves 2
1. Boil the water in a kettle and crumble half a stock cube into a saucepan. Pour in the 100ml hot water, stir until the stock cube has dissolved. Tip in the dried bulgur wheat. Cook on a low heat until tender or however long it says on the pack.
2. Dice the peppers, cucumber and tomatoes.
3. Once the bulgur wheat is cooked, drain if there is any remaining water and then add the rest of the ingredients and mix well.
4. This is great to make in advance and makes two portions. It will keep in the fridge for 3 days and makes an easy packed lunch.
Chicken Sandwich & Salad
Protein 25.1
Fats 18.9
Carbs 33.4
Measurements above are per serving
2 (38g) slices M&S wholemeal bread
1 tsp butter
50g roast chicken slices
1tbsp light mayonnaise
20g cucumber, sliced
30g tomatoes, diced
50g salad leaves
25g olives
1 tsp olive oil
Serves 1
1. Butter the bread and spread the mayonnaise. Add the slices of chicken and make into a sandwich.
2. Prepare the salad and drizzle over the olive oil.
3. * You can also buy a ready-made sandwich, but remember to check the calories.
Broccoli & Stilton Soup
Protein 18.5
Fats 20.2
Carbs 39.9
Measurements above are per serving
1 tbsp olive oil
1 onion, chopped
2 sticks celery, diced
4 cloves garlic, chopped
400g broccoli, chopped
900ml low-sodium stock
50g stilton
30g Greek yogurt
Serves 2
1. Melt the butter in a pan and add the onion, celery and garlic. Sweat gently in the pan with the lid on for around 10 mins until soft but not browned. Add the broccoli and cook for a further few minutes then add the stock.
2. Simmer for 15-20mins. Crumble in the stilton and blend until smooth. Divide between two bowls and save one for another day. Serve with a dollop of Greek yogurt on each.
Halloumi Lunch Salad
Protein 19.3
Fats 19.4
Carbs 35.5
Measurements above are per serving
50g halloumi
80g roasted peppers from a jar
80g cucumber
40g salad leaves
5 cherry tomatoes
1 tsp olive oil
1 spring onion
½ tsp lemon juice
Serves 1
1. Slice the halloumi and fry it in a non-stick pan until it's browned on both sides.
2. Chop the peppers, cucumber and spring onion, and halve the cherry tomatoes.
3. Add to a bowl with the salad leaves, olive oil and lemon juice, and mix well.
4. Serve with the halloumi on top.
Courgette & Mushroom Omelette
Protein 24.4
Fats 29.7
Carbs 7.7
Measurements above are per serving
2 tsp olive oil
2 eggs, beaten
100g mushrooms, sliced
100g courgette, sliced
30g cheddar cheese, grated
Small handful of parsley, chopped (optional)
Serves 1
1. In a non-stick pan, heat the olive oil and sauté the mushrooms and courgette until they start to soften and brown. While that is cooking, whisk the eggs.
2. Once the mushrooms and courgette are done, stir in the chopped parsley (if using) and set aside. Add the eggs to the pan. Move the pan around so the eggs coat the bottom of the pan.
3. Once the egg has just set, add the mushroom mix to half of the omelette and top with grated cheese. Using a spatula, fold the other half over on top. Cook for another minute or so.
Feta & Roasted Pepper Pitta
Protein 16.9
Fats 20.2
Carbs 40.8
Measurements above are per serving
1 wholemeal pitta bread
1 tsp butter
½ roasted red pepper from a jar, sliced
30g black olives
50g cherry tomatoes, halved
50g feta, cubed
¼ cucumber, sliced
Serves 1
1. Warm the pitta slightly in a toaster or microwave. Cut in half widthways and open up the two halves. Spread the butter and the stuff with the rest of the ingredients.
Egg Fried Rice
Protein 18.1
Fats 2.5
Carbs 63
Measurements above are per serving
1tsp sesame oil (or other oil)
1 red or green pepper, diced
110g (half a pouch) ready cooked rice
80g frozen peas
1 egg, beaten
1 spring onion, finely sliced
Serves 1
1. Heat the oil in a non-stick frying pan and fry the pepper for a few minutes until starting to soften. Add the peas and rice and cook, stirring until hot.
2. Pour in the egg and continue to stir, quickly until just set. Serve sprinkled with spring onion and a drizzle of soy sauce if desired.