Porridge with milk and honey

• 50g of porridge oats prepared per pack directions with 100ml of semi-skimmed milk
• Top with 2 tsp of honey, 1 chopped banana and 100g of strawberries
• 1 apple

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

Roast chicken pitta with mango chutney and yoghurt

• 1 wholegrain pitta bread filled with 125g of grilled chicken fillet, 1 tbsp of mango chutney, mixed salad leaves and 1 tbsp of low fat yoghurt
• 1 orange

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

Beef with BBQ sauce, rice and salad

• Cook 50g of brown rice per pack directions
• Heat 1 tsp of olive oil in a non-stick pan. Add 75g of lean chopped beef steak and cook throughout. Add 3tbsp of Homepride BBQ sauce and heat for a further 2 minutes.
• Serve with 4 cherry tomatoes, mixed salad leaves, 1 tsp of low fat salad dressing and rice.

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

Frozen yoghurt with grapes

• 50g of low fat frozen yoghurt with 125g of grapes

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

Berry Smoothie with marmalade on toast

• Blend 100ml of orange juice, 1 banana and 75g of strawberries until smooth and serve
• 2 slices of wholegrain bread spread with 2 tsp of marmalade and 2 tsp of reduced fat olive spread
• 125ml of low fat yoghurt

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

Avocado and sesame salad with crackers

• 1 serving of Avocado and sesame salad (see recipe below)
• 3 wholegrain crackers

• 
  Recipe Ingredients
• 50g of spinach
• 1 serving of mixed salad leaves
• 1 small carrot
• 1 tomato
• 50g of broccoli
• 1/2 small tin of chickpeas, canned & drained (220g)
• 50g of avocado
• 1/2 tsp of sesame seeds
• 3 tsp of low fat salad dressing

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

Chicken risotto

• 1 serving of Chicken risotto (see recipe below)
• 75g of steamed broccoli

• 
  Recipe Ingredients
• 1 tsp of olive oil
• 50g of onion, chopped
• 1 clove of garlic, chopped
• 50g of risotto rice, such as arborio (uncooked weight)
• 1 pinch of dried thyme
• 1/3 pint of chicken stock
• 50g of peas
• 1 tsp of grated parmesan cheese
• 100g of chicken fillet

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

Oatcakes with laughing cow triangles

• 2 oatcakes with 2 laughing cow extra light triangles
• 50g of grapes

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

Cinnamon banana toast

• Top 2 slices of wholegrain toast with 1 chopped banana. Sprinkle with ½ tsp of cinnamon
• Serve with 125ml of low fat yoghurt mixed with 1 tbsp of raisins and 1 chopped apple

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

Roast beef pitta with mango chutney and yoghurt

• 1 wholegrain pitta bread filled with 75g of lean roast beef, 1 tbsp of mango chutney, 1 tbsp of low fat plain yoghurt, cucumber and mixed salad leaves
• 1 small granola bar (21g)

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

Grilled fish with lentils and rice salad

• 1 serving of Lentils and rice salad
• 125g of grilled cod with 75g of steamed broccoli
• 1 apple.

• 
  Recipe Ingredients
• 25g of dried red lentils
• 25g of brown rice, uncooked weight
• 1 tsp of olive oil
• 50g of onion, chopped
• 1 tsp of balsamic vinegar
• 1 tbsp of fresh parsley, chopped

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

Hummus dip with vegetables sticks

• 2 tbsp of reduced fat hummus with 3 mini carrots and 2 stalks of celery
• 100ml glass of orange juice

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