Bran flakes with almonds

• 45g of Bran flakes with 150ml of semi-skimmed milk topped with 20g of flaked almonds
• 1/2 grapefruit and 100g of grapes

• Cals
  435
• Protein
  20g
• Carbs
  61g
• Fat
  13g

Baked potato with tuna salad

• Top 1 small baked potato (around 100g) with 100g of tuna, canned in brine and drained mixed with 1 tbsp of reduced fat mayonnaise, 50g of sweetcorn and 25g of chopped onion.
• Serve with mixed salad leaves with 1 chopped tomato
• 1 pear

• Cals
  415
• Protein
  27g
• Carbs
  56g
• Fat
  10g

Teriyaki chicken

• Fry 100g of diced chicken fillet in 1 tsp of olive oil until cooked through.
• Add 2 tbsp of teriyaki sauce and 80g of broccoli and heat throughout
• Serve with 60g of brown rice (uncooked weight)

• Cals
  425
• Protein
  30g
• Carbs
  63g
• Fat
  7g

Yoghurt with dried fruit

• 125ml of low fat yoghurt with 30g of mixed dried fruit

• Cals
  150
• Protein
  4g
• Carbs
  24g
• Fat
  4g

Yoghurt with fruit and nuts

• 150ml of low fat yoghurt mixed with 25g of chopped mixed nuts, 1 chopped banana, and 4 dried apricots
• 200ml glass of orange juice

• Cals
  465
• Protein
  17g
• Carbs
  64g
• Fat
  17g

Warm beef and sesame salad

• 1 serving of Warm beef and sesame salad (see recipe below)
• Serve with 2 rice cakes and 80g of grapes

• 
  Recipe Ingredients
• 100g of lean beef, such as sirloin or rump steak
• 1/2 tsp of sesame oil
• 1/2 tbsp of rice or balsamic vinegar
• 1 clove of garlic
• 1 piece of root ginger (1cm or 0.5 inch)
• 1/2 tsp of chilli
• 1 serving of mixed salad leaves
• 75g of spinach
• 75g of mange tout
• 75g of sweetcorn
• 4 water chestnuts
• 1 tsp of sweet chilli sauce
• 1 tsp of sesame seeds

• Cals
  425
• Protein
  26g
• Carbs
  35g
• Fat
  21g

Broccoli pasta crunch

• 1 serving of Broccoli and pasta crunch (see recipe)
• 1 orange

• 
  Recipe Ingredients
• 1 tsp of olive oil
• 25g of onion, chopped
• 1 clove of garlic
• 25g of mushrooms
• 1 pinch of dried thyme
• 50g of broccoli
• 1 level tbsp of lower fat cream cheese
• 60g of pasta, uncooked weight

• Cals
  420
• Protein
  30g
• Carbs
  50g
• Fat
  15g

Popcorn and milk

• 25g of light salted popcorn with 100ml glass of semi-skimmed milk

• Cals
  145
• Protein
  8g
• Carbs
  25g
• Fat
  2g

Cereal with beans on toast

• 40g of wholegrain breakfast cereal with 100ml of semi-skimmed milk
• 1 slice of wholegrain toast spread with 1 tsp of reduced fat olive spread topped with 200g of baked beans

• Cals
  450
• Protein
  22g
• Carbs
  74g
• Fat
  9g

Cheese and tomato on toast with juice

• 2 slices of wholegrain toast spread with 2 tsp of reduced fat olive spread, topped with 50g of low fat cheese and 1 chopped tomato. Grill until cheese melts
• 150ml glass of orange juice
• 1 apple

• Cals
  445
• Protein
  30g
• Carbs
  55g
• Fat
  14g

Chicken curry with brown rice

• Recipe Ingredients
• 60g of brown rice, uncooked weight
• 50g of frozen peas
• 200g of chopped tomatoes (tinned)
• 1 tsp of curry powder
• 1/4 tsp of ground ginger
• 1/4 tsp of cumin
• 1 tsp of chilli
• 1 clove of garlic
• 1/2 tsp of olive oil
• 100g of chicken fillet
• 1 tbsp of low fat fromage frais

• Cals
  425
• Protein
  32g
• Carbs
  55g
• Fat
  8g

Oatcake with peanut butter

• 2 oatcakes spread with 1½ tsp of peanut butter

• Cals
  150
• Protein
  5g
• Carbs
  21g
• Fat
  6g