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QUICK LIST OF MEAL IDEAS
Breakfasts
•Scrambled, poached or boiled eggs (1 or 2) with wholemeal or rye toast
•A smoothie of plain yoghurt, a few tablespoon of oats and fresh or frozen berries
•porridge or Cereal low sugar – less than 10g sugar/100g, such muesli/the good carb company have a delicious granola with semi skimmed milk/yogurt a fruit such as blue berries or chopped apple
•Live bio natural yoghurt – as much as wanted - with chopped fresh fruits and sunflower and pumpkin seeds.
•Oat porridge with plain yoghurt/milk, chopped apple and some hazelnuts or any nuts, plus up to a tablespoon of ground flax seeds.
•Low sugar muesli with added fresh fruit and any nut/seed of your choice as well to increase the protein content. Less than 10g of sugar per 100g
•Even a palmful of nuts and an apple will do if you have no time
Lunches
-Baked large potato with cottage cheese (or another for of protein such as beans ), and a large mixed salad or cooked vegetables.
-Soups made from vegetables, lentils or beans, with a slice of rye bread or wholemeal/wholegrain bread (its important that the soup has some form of protein such as lentls, beans etc)
-Egg salad topped with pine nuts.
-Boiled egg and new potato salad with whatever salad veggies you enjoy, rocket, watercress, spinach, grated carrot, cucumber, tomatoes, spring onion, beetroot etc
-greek salad, or goats’ cheese salad with 1 wholemeal bread roll
-Roasted butternut salad with feta cheese on leafy greens watercress, spinach and rocket.
-2 or 3 egg omelette with vegetables, mushrooms and tomatoes.
-couscous, vegetables with feta cheese
Dinners
-Stir-fried mixed vegetables including asparagus, mini corn, carrots with, yes, you guessed it, your choice of protein! With ½ - 1 cup of cooked white basmati rice or quinoa.
-Thai green curry with vegetables, and a portion of rice.
-Roasted Mediterranean vegetables including sweet potato with goats’ cheese, mozzarella or feta cheese.
-Large bowl of mixed vegetable soup with kidney beans or black-eyed beans and a wholemeal or granary bread roll. (or brown pitta bread/s).
-Greek salad (with feta) with wholemeal flat-bread.
-Grilled halloumi with pita bread and vegetables
-quiona burgers with a large salad
-falafels with hummus and salad
Grab and go snack ideas
cream cheese with mixed raw vegetables such as carrots, celery, chicory, beans.
Apple or pear with small piece of cheddar or other hard cheese.
Handful of nuts or mixed seeds with a piece of fruit.
Taramasalata or hummus on oat cakes or Ryvita.
Almond, butter on oat biscuits nairs are a good range.
Cream cheese or hard cheese on corn cakes.
Wholemeal seeded high protein pitta bread (like the food doctor on) dipped with hummus
The value must be greater than or equal to 1.
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