-
Kcal 390
Nourish Bowl
Serves 1
- V
- VG
-
Prep 10m
-
Cook 0
- V
- VG
- V
- VG
-
Kcal 408
Feta and Quinoa Salad
Serves 1
- V
-
Prep 5m
-
Cook 0
- V
- V
-
Kcal 380
Chicken Satay Wrap
Serves 1
-
Prep 10m
-
Cook 15
-
Kcal 405
Sainsbury's Beef, Horseradish Mayonnaise Sandwich
Serves 1
-
Prep 0m
-
Cook 0
-
Kcal 403
M&S Count On Us Spinach & Ricotta Lasagne
Serves 1
- NF
- V
-
Prep 0m
-
Cook 10
- V
- NF
- V
-
Kcal 183
Pret a Manger Souper Tomato Soup
Serves 1
- NF
- GF
- V
-
Prep 0m
-
Cook 0
- V
- NF
- GF
- V
-
Kcal 397
Garlic & Herb Chicken Wrap
Serves 1
-
Prep 10m
-
Cook 0
-
Kcal 402
Goat's Cheese & Couscous Salad
Serves 2
- NF
- V
-
Prep 15m
-
Cook 10
- V
- NF
- V
Nourish Bowl
Protein 9.5
Fats 22.1
Carbs 44
Measurements above are per serving
Handful of sliced iceberg lettuce
2 pickled beetroots
1 carrot
80g canned chickpeas, drained
1 medium avocado
1 tsp olive oil
½ tsp Balsamic vinegar
Grind black pepper
Tiny pinch salt
Mini wholemeal pitta (or half a whole pitta)
Serves 1
1. Create a bed of iceberg lettuce in a bow.
2. Chop the pickled beetroot and grate the carrot.
3. Create a pile of each on the lettuce, followed by a separate pile of chickpeas, which you have crushed with a fork.
4. Cut avocado in half and remove the stone. Remove the flesh and dice, and place on the bed of lettuce.
5. Whisk together the olive oil and Balsamic vinegar with a grind of black pepper and a tiny pinch of salt.
6. Serve with a mini wholemeal pitta (or half a standard wholemeal pitta), toasted, and cut into strips.
Feta and Quinoa Salad
Protein 17.9
Fats 14.9
Carbs 55.7
Measurements above are per serving
125g microwaveable pouch of quinoa
100g canned, drained cannellini beans
28g feta cheese, crumbled
1 tsp olive oil
Black pepper
Squeeze lime juice
½ tsp white wine vinegar
Sprinkle of dried herbs (optional)
Serves 1
1. Microwave the quinoa, according to pack instructions, and allow to cool.
2. Put in a bowl (or a container to take for a packed lunch).
3. Chop the cannellini beans and mix with the feta cheese.
4. Make a dressing by whisking together the olive oil and white wine vinegar, a grind of black pepper and a squeeze of lime juice.
5. Stir dressing into feta and butter beans and use this mix to serve on top of the quinoa. Sprinkle with herbs (optional)
Chicken Satay Wrap
Protein 27
Fats 18
Carbs 27
Measurements above are per serving
1 tbsp boiling water
1 tbsp peanut butter
Dash of Tabasco sauce or pinch of ground paprika
1 tsp of mayonnaise
Squeeze of lemon juice
50g cooked, diced chicken
1 wholemeal tortilla wrap
1/4 cucumber, sliced
1/4 red onion, sliced
2-3 lettuce leaves, chopped into pieces
Serves 1
1. Whisk the water with the crunchy peanut butter in small bowl.
2. Stir in a dash of Tabasco sauce or a pinch of ground paprika, and a squeeze of lemon juice. Add the chicken and mix well.
3. Add the cucumber, onion and lettuce to the top of the wrap and add the chicken to the top.
4. Add the mayonnaise and extra Tabasco (optional)
5. Roll up the wrap, cut in half, and serve.
Sainsbury's Beef, Horseradish Mayonnaise Sandwich
Protein 21.9
Fats 9.4
Carbs 44.3
Measurements above are per serving
1 Sainsbury’s Beef, Horseradish Mayonnaise Sandwich
80g fruit (e.g. berries, tangerine, small apple, small pear).
Serves 1
1. Ready to eat.
* Note you can buy other brands of sandwich but remember to check the calories.
M&S Count On Us Spinach & Ricotta Lasagne
Protein 20
Fats 15
Carbs 45
Measurements above are per serving
1 M&S Spinach & Ricotta Lasagne
1 handful lettuce
1 tomato, cut into wedges
30g cucumber
5 black olives
1 tsp olive oil
Serves 1
1. Cook the ready meal according to the instructions.
2. Meanwhile, put your salad together and drizzle with olive oil.
Pret a Manger Souper Tomato Soup
Protein 1.55
Fats 10.9
Carbs 14.2
Measurements above are per serving
1 Souper Tomato Soup
Serves 1
1. Ready to eat
Garlic & Herb Chicken Wrap
Protein 35
Fats 19
Carbs 26
Measurements above are per serving
100g ready-cooked roast chicken slices
1 wholewheat tortilla
60g garlic & herb Philadelphia
2 lettuce leaves
10g walnuts
1 tbsp plain yogurt
1 tomato
Serves 1
1. Dice the tomato, chicken and walnuts.
2. In a bowl beat the yogurt and cream cheese together. Add the chopped ingredients and mix well, then put the mixture onto the wrap, topping with the lettuce, and roll up.
Goat's Cheese & Couscous Salad
Protein 7
Fats 10
Carbs 20
Measurements above are per serving
70g couscous
100g roasted peppers from a jar
½ cucumber
100ml vegetable stock
50g goat's cheese
2 tsp olive oil
2 spring onions
1 tsp lemon juice
10 black olives
150g tinned chickpeas
Serves 2
1. Place the couscous in a bowl and pour over the vegetable stock. Cover and leave to soak for 10 minutes until the couscous has absorbed the liquid
2. Meanwhile, chop the roasted peppers, cucumber, and spring onions
3. Fluff the couscous with a fork and add the chopped vegetables, goat's cheese, olives, and chickpeas
4. Drizzle with olive oil and lemon juice, then mix well to combine
5. Serve the salad chilled or at room temperature