6 week blast
WORKOUT
Boxers in training burn more calories than any other sport – a staggering 800 an hour!
So our workouts are based on combat cardio – powerful kicking and punching moves to turn you into a fat burning machine!
These 20 minute burners are designed to turbo charge your body’s metabolism to get you in the fat burning zone super quick – AND they’re a blast to do!
So start with Workout 1 and do it AT LEAST 4 days a week. Then move on to Workout 2 and so on.
We have given you an extra 6 weeks FREE access to repeat the workouts.
PLUS we have also given you three FREE 20 minute workouts to super charge your weight loss.
We suggest you move on to them in Weeks 7, 8 & 9 and then mix and match for the final 3 weeks.
Week 1
- Intensity
Week 2
- Intensity
Week 3
- Intensity
Week 4
- Intensity
Week 5
- Intensity
Week 6
- Intensity
Bonus Week 7
- Intensity
Bonus Week 8
- Intensity
Bonus Week 9
- Intensity
How Does The Diet Work
Why The Diet Works
Calorie Deficits
Eating Out
Falling Off The Wagon
How To Handle Plateaus
6 Week Blast
Diet
This plan has been created by the highly respected TV dietician Jo Travers based upon the science of calorie deficit and following government guidelines for safe and effective weight loss.
On this plan you can expect to lose up to a stone in 6 weeks by following the diet alone. Adding in the exercise will accelerate your fat loss. It’s very simple to follow – women are allowed 1400 calories a day, men 1,900 calories.
All the breakfasts are 300 calories, lunches are 400 calories and dinners 500 calories.
Snacks are either 200 calories or 100 calories.
So women should choose one each of the meals plus either one 200 cal snack or two 100 cal snacks.
Men should add in either an extra dinner or lunch plus 1 snack to make up the extra calories.
Pregnant or breast feeding women should add in an extra 500 calories and always consult their doctors before starting . If your weight stalls, then you can cut out either one or both snacks.
-
Kcal 300
Chocolate & Cherry Oat Bake
- df
- nf
- vg
- v
-
Kcal 400
Mozarella and Tomato Pizza
- nf
- vg
-
Kcal 400
Tomato And Mozarella On Sourdough
- nf
- vg
-
Kcal 300
Banana And Yogurt Pancakes
- nf
- vg
-
Kcal 300
Boiled Egg And Soldiers
- nf
- vg
-
Kcal 300
Breakfast Burrito
- nf
- vg
-
Kcal 300
Carrot Cake Porridge
- df
- nf
- vg
- v
-
Kcal 300
Cheese And Spinach Pancakes
- nf
-
Kcal 300
Chocolate, Pear & Ginger Overnight Oats
- nf
- vg
-
Kcal 300
Eat Natural, Crunchy Toasted Muesli, Nuts And Seeds
- vg
-
Kcal 300
Flourless Chocolate Pancakes
- nf
-
Kcal 300
Green Dream Smoothie
- nf
- v
-
Kcal 300
Overnight Oats With Coconut And Mango
- nf
-
Kcal 300
Peanut Butter And Banana Bagel
- v
-
Kcal 300
Peanut Butter Fruity Breakfast Bars
- vg
-
Kcal 300
Pret A Manger Poached Egg And Beans Power Pot
- nf
- vg
-
Kcal 300
Smoked Salmon And Avocado Bagel
- df
- nf
-
Kcal 300
Cheese, Spinach And Tomato Omelette
- nf
-
Kcal 300
Strawberry Cheesecake Toast
- nf
-
Kcal 300
Pret A Manger Mango And Banana Sunshine Bowl
- df
- nf
- vg
- v
-
Kcal 300
Toast And Houmous
- df
- nf
- vg
-
Kcal 300
Very Berry Smoothie
- df
- vg
-
Kcal 500
Chicken Houmous Pitta
- df
- nf
-
Kcal 500
Chilli Lime Salmon And Noodles
- df
- GF
- nf
-
Kcal 500
Curried Coconut Chickpeas And Tomatoes
- GF
- vg
- v
-
Kcal 500
Edamame Bean Stir-Fry
- vg
-
Kcal 500
Fish And Roast Potatoes
- df
- GF
- nf
- vg
-
Kcal 500
Grilled Chicken Burger And Salad
- nf
-
Kcal 500
Jacket Potato With Cheese And Coleslaw
- nf
-
Kcal 500
M&S Plant Kitchen Lasagne
- nf
-
Kcal 500
Macaroni And Cauliflower Cheese
- nf
-
Kcal 500
Nando's Grilled Chicken Pitta And Salad
- nf
-
Kcal 500
Pizza Express Margherita And Mozzarella Salad
- nf
- vg
-
Kcal 500
Roast Chicken
- df
- nf
-
Kcal 500
Roasted Salmon And Mashed Potatoes
- nf
-
Kcal 500
Sausage And Mash
- nf
-
Kcal 500
Spaghetti Bolognese
- df
- nf
-
Kcal 500
Taste The Difference Fish Pie
-
Kcal 500
Tesco Vegetable Tikka Masala And Rice
- nf
-
Kcal 500
Three-Bean Chilli
- vg
- v
-
Kcal 500
Tuna Niçoise Salad
- df
- GF
- nf
-
Kcal 400
Avocado And Houmous On Toast
- vg
- v
-
Kcal 400
Beans On Toast
- vg
-
Kcal 400
Cheat’s Pizza
- vg
-
Kcal 400
Chicken And Avocado Wrap
- nf
-
Kcal 400
Chicken And Pesto Pasta
-
Kcal 400
Feta And Spinach Omelette
- vg
-
Kcal 400
Halloumi And Couscous Lunch Salad
- nf
-
Kcal 400
Hearty Bean Salad
- vg
-
Kcal 400
Hearty Food Co. Lasagne & Salad
- nf
-
Kcal 400
Jacket Potato, Baked Beans
- vg
-
Kcal 400
Jacket Potato, Cheese And Coleslaw
- v
-
Kcal 400
Leek And Potato Soup
- vg
-
Kcal 400
M&S Balanced For You Chilli & Rice
- nf
-
Kcal 400
Pasta Salad
- vg
-
Kcal 400
Prawn, Edamame And Noodle Salad
-
Kcal 400
Pret Chicken Laksa Soup And Banana
- nf
-
Kcal 400
Red Pepper Soup And Mozzarella Melts
- vg
-
Kcal 400
Tuna Niçoise Salad
- df
- GF
- nf
-
Kcal 400
Tuna Wrap
- nf
-
Kcal 400
Warming Sweet Potato Soup
- nf
- vg
-
Kcal 200
Cheese on Toast
- nf
-
Kcal 100
Carrots And Philadelphia Light
- GF
- nf
-
Kcal 200
Ben & Jerry’s Ice Cream
- vg
-
Kcal 100
Banana
- df
- GF
- vg
- v
-
Kcal 100
Blueberries
- df
- GF
- vg
- v
-
Kcal 100
Banana And Oat Cookies
- df
- vg
- v
-
Kcal 100
Muesli And Yogurt Snack Pot
- vg
-
Kcal 100
Orange And Banana Green Smoothie
- df
- GF
- nf
- vg
-
Kcal 100
Muller Light Fruit Corner Yogurt
- nf
- vg
-
Kcal 100
Nectarine Or Peach With Nuts
- df
- vg
-
Kcal 100
Nuts And Raisins
- df
- vg
-
Kcal 100
Peanut Butter And Banana Rice Cake
- vg
-
Kcal 100
Bagel Thin With Peanut Butter
- vg
- v
-
Kcal 100
Houmous And Bread Sticks
- vg
- v
-
Kcal 100
Hard-Boiled Egg And Mayo
- vg
-
Kcal 100
Guacamole And Vegetable Sticks
- vg
- v
-
Kcal 100
Egg ‘Mayo’ And Celery
- vg
-
Kcal 100
Apple
- df
- GF
- vg
- v
-
Kcal 200
Costa Small, Skinny Hot Chocolate
- GF
- nf
-
Kcal 200
Galaxy Counters or Minstrels
- vg
-
Kcal 200
Glass of Wine & Nibbles
- v
-
Kcal 200
Nak’d Bar & Milk
- v
-
Kcal 200
Nuts
-
Kcal 200
Pret a Manger Dark Chocolate Salted Almonds
-
Kcal 200
Sainsbury's All Butter Scone
- nf
- vg
-
Kcal 300
Boiled Egg and Soliders
- nf
- vg
-
Kcal 300
Apple & Cinnamon Chia Layer
- df
- nf
- vg
- v
-
Kcal 100
2 Fingers of KitKat
- vg
-
Kcal 200
2 x 25ml 40% ABV Spirits Shots
- df
- nf
- vg
- v
-
Kcal 200
2 Fruit Pastilles Ice Lollies
- GF
- vg
-
Kcal 200
1 x 330ml bottle 5% ABV Lager
- df
- nf
- vg
- v
-
Kcal 200
1 x 12% ABV Glass Sparkling Wine
- df
- nf
- vg
- v
-
Kcal 200
1 x Pear And 1 x Kiwi
- GF
- nf
- vg
- v
-
Kcal 100
1 Fab Ice Lolly
- vg
-
Kcal 100
Jaffa Cakes
- nf
- vg
-
Kcal 200
Fruit And Fibre
- df
- GF
- vg
-
Kcal 100
Itsu Dark Chocolate Rice Cake
- df
- GF
- nf
- vg
- v
-
Kcal 100
20 M&M’s
-
Kcal 200
1 x 4% ABV Half Pint Lager / Cider
- df
- nf
- vg
- v
-
Kcal 100
10 Peanut M&M’s
-
Kcal 100
1 Milky Way Chocolate Bar
- vg
-
Kcal 200
1 x 275 ml 4% ABV 30g Alcopop
- df
- nf
- vg
- v
-
Kcal 500
Fish And Chips
- nf
-
Kcal 500
Pizza Night
- nf
- vg
-
Kcal 500
Veggie ‘Shepherd’s’ Pie
- df
- GF
- nf
- vg
- v
-
Kcal 500
Steak And Salad
-
Kcal 500
Garlic King Prawns
- df
- nf
-
Kcal 500
Red Pesto Roasted Cod
- df
- GF
- nf
-
Kcal 500
Vegetable Parmesan Penne Pasta
- nf
- vg
- V
-
Kcal 500
Chicken Korma
- GF
- nf
-
Kcal 500
Roast Lamb
- df
- GF
- nf
-
Kcal 500
Veg And Noodle Stir Fry
- df
- nf
- vg
- v
-
Kcal 500
Sweet Potato And Spinach Curry
- df
- GF
- nf
- vg
- v
-
Kcal 500
Stuffed Peppers
- nf
- vg
-
Kcal 300
Beans And Mushrooms On Toast
- df
- nf
- vg
- v
-
Kcal 300
Bacon Sandwich
- nf
-
Kcal 300
Poached Eggs On Toast
- nf
- vg
-
Kcal 300
French Toast
- nf
- vg
-
Kcal 300
Chocolate Chip Muffins
- vg
- v
-
Kcal 300
Crunchy Nut Cornflakes
- vg
- v
-
Kcal 300
Bran Flakes Bowl
- nf
- vg
- v
-
Kcal 300
Scrambled Eggs With Mushrooms
- nf
- vg
-
Kcal 300
Scrambled Eggs And Tomato
- nf
- vg
-
Kcal 300
Cinnamon French Toast
- nf
- vg
-
Kcal 300
Smashed Avocado And Tomato, Mozzarella And Basil
- nf
- vg
-
Kcal 300
Smashed Avocado on Toast And Smoked Salmon
- df
- nf
Chocolate & Cherry Oat Bake
-
Easy
- df
- nf
- vg
- v
Chocolate & Cherry Oat Bake
Ingredients:
30g porridge oats
85ml oat milk
2 tsp cocoa powder
15g dried cherries
½ tsp baking powder
½ tsp vanilla extract
1 square dark chocolate (or dairy free alternative)
Method:
1. Preheat the oven to 200 degrees celsius. Cover the cherries in boiling water in a bowl and leave for 10 minutes.
2. Drain the cherries and place them in a bowl with the rest of the ingredients, then mix.
3. Pour the mix into an ovenproof dish and bake for 15-20 minutes until piping hot in the middle, then serve.
Mozarella and Tomato Pizza
-
Easy
- nf
- vg
Mozarella and Tomato Pizza
Ingredients:
1 fresh thin and crispy pizza bases
125 tomato sauce with herb pizza topping
75g mozzarella
3 slices Parma ham/ or mushrooms (Vegetarian option)
15g wild rocket
1 tsp olive oil
Extra- virgin olive oil, to drizzle
Optional: Add any extra toppings of your choice
Method:
1. Preheat the oven to 220°C/fan200°C/gas 7. Place each pizza base on a non-stick baking sheet. Spread over the topping, going as close to the edge as you can. Dot with mozzarella and Parma ham and season lightly. Bake for 12-15 minutes, until the base is golden and the topping is hot.
2. Top each pizza with a few rocket leaves, then drizzle with a little oil. Cut each into 16 thin wedges. Transfer to serving plates and serve hot or at room temperature.
58kcals per slice
Tomato And Mozarella On Sourdough
-
Easy
- nf
- vg
Tomato And Mozarella On Sourdough
Ingredients:
1 slice sourdough
50g mozarella
1 tomato
Optional: Garnish with salt and pepper or herbs
Method:
1. Slice up your mozzarella and add to your sourdough.
2. Top with sliced tomato and serve.
Banana And Yogurt Pancakes
-
Easy
- nf
- vg
Banana And Yogurt Pancakes
Ingredients:
1 egg
50g plain flour
1 medium banana, sliced
100g plain Greek yogurt
2 tbsp toasted sliced almonds
2 tsp vegetable or olive oil
Method:
1. In a bowl, beat the eggs a pinch of salt, most of the yogurt (reserve a couple of tablespoons for topping), a teaspoon of oil and the flour. Heat a pan with the remaining teaspoon of oil.
2. Divide the mixture and keep half for tomorrow. When the pan is hot, with a ladle, dollop spoonfuls of the mixture into a non-stick pan to make small pancakes and cook for around a minute on each side. Top with the remaining yogurt, a tablespoon of almonds and slice up the bannana.
Boiled Egg And Soldiers
-
Easy
- nf
- vg
Boiled Egg And Soldiers
Ingredients:
2 eggs
1 slice wholemeal bread
1 tsp butter
80g broccoli or 8 spears of asparagus
Method:
1. Cut the broccoli if using, into florets. Put the vegetables in the microwave with a tbsp of water for 3 mins, or boil in water in a pan.
2. Add the eggs to boiling water and set the timer for 4 minutes. While the egg is boiling, toast your bread and butter it. Cut it into strips.
3. When the timer goes off, lift the egg out of the water.
4. Cut the top off the eggs and use the vegetables and toast to dip in.
Breakfast Burrito
-
Easy
- nf
- vg
Breakfast Burrito
Ingredients:
1 egg
1 tsp olive oil
1 tomato, chopped
¼ avocado
1 whole wheat tortilla
1 tbsp fresh coriander (optional)
1tsp lime juice
1 spring onion, chopped
Method:
1. Heat olive oil in a non-stick pan over medium heat.
2. Crack eggs into a bowl and whisk together.
3. Add eggs to pan and scramble. While the eggs are cooking, dice the vegetables into small cubes.
4. Put the scrambled eggs on the tortilla and pile on the rest of the ingredients. fold up into a burrito and eat
Carrot Cake Porridge
-
Easy
- df
- nf
- vg
- v
Carrot Cake Porridge
Ingredients:
40g oats
80ml unsweetened soy milk (or dairy)
1 tbsp sultanas or raisins
30g carrots
¼ tsp cinnamon
Method:
1. Add the oats and the milk to the pan with the sultanas and cinnamon, and bring to a simmer, stirring now and then.
2. Grate in the carrot and Simmer for about 5 minutes or until all the milk is absorbed.
3. Add a little more milk if it becomes too thick. Add more or less cinnamon to taste.
Cheese And Spinach Pancakes
-
Easy
- nf
Cheese And Spinach Pancakes
Ingredients:
1 egg
120ml skimmed milk
50g spinach
1 tbsp chives or parsley (optional)
15g cheddar cheese
30g flour
Method:
1. Heat a non-stick pan with a teaspoon of oil. Add the spinach and then cook until it has wilted.
2. Meanwhile, whisk together the egg, milk, flour and chives.
3. Once the spinach is wilted, add it to the pancake batter and stir. Pour the batter into the pan, swirling the pan so it coats the bottom evenly. Cook for about a minute and then flip.
4. Grate the cheese over the top and continue cooking for another minute until the cheese starts to melt.
5. Fold or roll the pancake up and eat!
Chocolate, Pear & Ginger Overnight Oats
-
Easy
- nf
- vg
Chocolate, Pear & Ginger Overnight Oats
Ingredients:
40g oats
40g plain Greek yogurt
40ml semi-skimmed milk
1 ½ tsp ginger jam (or any jam of your choice)
1 tsp cocoa powder
½ pear
Method:
1. Grate (or mash if it's soft enough) the pear.
2. Mix all the ingredients together and leave in the fridge overnight. Keep half for another day.
Eat Natural, Crunchy Toasted Muesli, Nuts And Seeds
-
Easy
- vg
Eat Natural, Crunchy Toasted Muesli, Nuts And Seeds
Ingredients:
35g Eat Natural Crunchy Toasted Muesli, Nuts & Seeds
½ an apple
40g blueberries or raspberries or strawberries
50g plain Greek yogurt
Method:
1. Mix the muesli and yogurt together and top with the blueberries and the diced or sliced apple.
Flourless Chocolate Pancakes
-
Easy
- nf
Flourless Chocolate Pancakes
Ingredients:
3 eggs, beaten
1 ripe banana, mashed
½ tsp vanilla extract (optional)
½ tsp cinnamon
1 tsp olive oil
2 tsp cocoa powder
30g chocolate buttons
¼ tsp baking powder
Optional toppings
5 strawberries
10 blueberries
Method:
1. Whisk ingredients together except the oil and buttons. The batter will be slightly lumpy from the bananas but try to get all the cocoa powder mixed in well. Use an electric whisk or blender if you have one.
2. Once it’s combined, add the chocolate buttons.
3. If making for one, keep half the mixture in the fridge for tomorrow.
4. Heat a non-stick pan with oil and heat over medium heat.
5. Pour the rest of the batter into the pan to make individual mini pancakes (use a tablespoon to help control the size of each pancake). Wait until you see small bubbles before flipping.
6. The chocolate buttons will melt slightly, making them oozy and delicious. Transfer to a plate and top with fresh fruit.
Green Dream Smoothie
-
Easy
- nf
- v
Green Dream Smoothie
Ingredients:
450ml water
300g frozen pineapple
140g frozen mango
1 medium avocado
40g spinach
100g soy yogurt (or plain Greek yogurt)
1 tbsp lemon juice
1 (30g) pack fresh mint
Method:
1. Allow the frozen fruit to thaw slightly (or pop them in the microwave for 30 secs). Place all the ingredients into a blender.
2. Blend until fully smooth. Add additional water, if needed, for desired consistency. Pour half into a glass and freeze the rest in ice cube trays for blending straight from the freezer another day.
Overnight Oats With Coconut And Mango
-
Easy
- nf
Overnight Oats With Coconut And Mango
Ingredients:
40g oats
40ml semi-skimmed milk
40g plain Greek yoghurt
1 tsp desiccated coconut (optional)
80g frozen mango
Method:
1. Mix all the ingredients together and leave in the fridge overnight.
Peanut Butter And Banana Bagel
-
Easy
- v
Peanut Butter And Banana Bagel
Ingredients:
1 Warburton’s bagel thin
½ medium banana
1 tbsp peanut butter
Method:
1. Toast the bagel if you like. Spread the peanut butter and top with mashed or slice banana.
Peanut Butter Fruity Breakfast Bars
-
Easy
- vg
Peanut Butter Fruity Breakfast Bars
Ingredients:
4 tbsp peanut butter
100g oats
4 tbsp sultanas or raisins
30g desiccated coconut
2 tbsp maple syrup or honey
1 tsp vanilla extract (optional)
100g pitted dates
Method:
1. Preheat the oven to 175C. Grease a 20 x 10cm oven dish or baking tin. For easy extraction of the bars, you could also line with baking paper if you have it. Set aside.
2. In a microwave-safe bowl, add the peanut butter and honey and warm in the microwave for 20-30 seconds until slightly runny. Meanwhile, chop the dates. Then add all the ingredients to the peanut butter and mix well.
3. Press the mixture firmly and evenly into the bottom of the prepared tin.
4. Bake for 12-15 minutes or until it is baked through.
5. Let cool completely before cutting into 6 pieces.
6. Store in a sealed container for up to 5 days, or freeze for up to 3 months
Pret A Manger Poached Egg And Beans Power Pot
-
Easy
- nf
- vg
Pret A Manger Poached Egg And Beans Power Pot
Ingredients:
1 Pret a Manger Poached Egg and Beans Power Pot
1 small banana
Method:
1. Ready to eat.
Smoked Salmon And Avocado Bagel
-
Easy
- df
- nf
Smoked Salmon And Avocado Bagel
Ingredients:
½ an avocado
1 Warburton’s bagel thin
45g smoked salmon
Method
1. Slice the avocado and divide over the two halves of the bagel, mashing it slightly to form a spread.
2. Top with the smoked salmon.
Cheese, Spinach And Tomato Omelette
-
Easy
- nf
Cheese, Spinach And Tomato Omelette
Ingredients:
1 tsp olive oil
2 eggs, beaten
1 tomato, chopped
10g cheddar cheese, grated
80g baby spinach
50g sweetcorn
Method:
1. In a non-stick pan, heat the olive oil and sauté tomato, sweetcorn, and spinach until the sweetcorn has warmed through and the spinach has wilted (about 3mins). While that is cooking, whisk the eggs.
2. Once the spinach has wilted set the vegetables 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 veg to half of the omelette and grated cheese, and using a spatula, fold the other half over. Cook for another minute or so.
Strawberry Cheesecake Toast
-
Easy
- nf
Strawberry Cheesecake Toast
Ingredients:
2 slices wholemeal bread
80g strawberries
1 tsp sugar
25g Philadelphia Light
Method:
1. Toast the bread and top with the cream cheese.
2. Pile the strawberry slices on top and sprinkle over the sugar.
Pret A Manger Mango And Banana Sunshine Bowl
-
Easy
- df
- nf
- vg
- v
Pret A Manger Mango And Banana Sunshine Bowl
Ingredients:
1 Pret a Manger Mango & Banana Sunshine Bowl
1 Pret a Manger Ginger Shot or Hot Shot
Method:
1. Ready to eat.
Toast And Houmous
-
Easy
- df
- nf
- vg
Toast And Houmous
Ingredients:
80g cucumber, sliced
50g houmous
2 slices wholemeal bread
Method:
1. Toast the bread and top with the houmous.
2. Pile the cucumber slices on top with a sprinkling of salt and pepper.
Very Berry Smoothie
-
Easy
- df
- vg
Very Berry Smoothie
Ingredients:
30g frozen blueberries (or a mix of other berries)
30g frozen strawberries
30g frozen raspberries
50g oats
10g chia seeds
200g plain Greek yoghurt
400ml water
1 banana
Method:
1. Blend all together. Add ice or more water, if needed, to get the desired consistency.
2. Pour half in a glass and freeze the rest in ice-cube trays for blending straight from the freezer another day.
Chicken Houmous Pitta
-
Easy
- df
- nf
Chicken Houmous Pitta
Ingredients:
120g boneless skinless chicken
1 tsp lemon juice
½ tsp mixed herbs
½ clove garlic
2 tsp olive oil
1 green or red pepper
1 wholemeal pitta bread
2 tbsp houmous
Method:
1. Place a baking tray in the oven and preheat to 180°C.
2. Sprinkle salt over the chicken. Place chicken in the middle of the hot baking sheet and bake for 10 minutes.
3. In a small bowl, whisk together the lemon juice, oregano, basil, garlic, and half the olive oil until well combined.
4. Toss the green peppers with the remaining olive oil and pepper.
5. Flip the chicken and brush with the lemon-herb mixture. Scatter the peppers around the chicken.
6. Bake for another 15 minutes.
7. Let the chicken cool slightly then shred into pieces.
8. Spread hummus on the inside of each pitta half and stuff with chicken and peppers.
Chilli Lime Salmon And Noodles
-
Easy
- df
- GF
- nf
Chilli Lime Salmon And Noodles
Ingredients:
140g salmon fillet
2 tsp olive oil
¼ red or white onion
1 pinch chilli powder (or to taste)
1 pinch salt & pepper
7 cherry tomatoes, halved
2 tsp lime juice
100g straight to wok noodles
80g broccoli
Method:
1. Mix the Rub salt, pepper and chilli with the half the olive oil and rub it over the salmon. Place in the fridge for 10 minutes.
2. Preheat the grill to medium.
3. While the salmon is marinating, cut the broccoli into small bite-size florets. And chop the veg.
4. After the salmon has marinated, put it under the grill, skin-side down, and cook to desired doneness, about 5-8 minutes.
5. Heat a non-stick frying pan with the rest of the oil and fry the mix red onion, tomatoes, broccoli and lime juice. Cook for around 8 minutes stirring now and then. When the salmon is done, turn the grill off and put the salmon on a plate. Add the noodles to the veg mix to warm through and serve with the salmon.
Curried Coconut Chickpeas And Tomatoes
-
Easy
- GF
- vg
- v
Curried Coconut Chickpeas And Tomatoes
Ingredients:
1 tbsp olive oil
1 red onion, finely chopped
1 tbsp grated ginger (or 1 tsp dried)
400g tinned tomatoes
2 tsp lemon juice
1 tbsp curry powder
400ml coconut milk
400g tinned chickpeas
1 tbsp fresh coriander (optional)
To serve:
½ pouch microwave rice
Method:
1. Heat the oil in a medium pan and then add onions and ginger and cook for 1-2 minutes. Add curry powder and stir until blended. Add the tomatoes and coconut milk and cook for another 6-8 minutes.
2. Add chickpeas and stir until completely warm and finish off with stirring in the lemon juice and coriander if using.
3. Portion it out into 4 portions and freeze three individually for another day.
4. Heat your ½ pouch rice in the microwave and serve with the remaining portion.
Tip!
For a non-vegan option serve with ½ a supermarket plain naan bread (65g).
Edamame Bean Stir-Fry
-
Easy
- vg
Edamame Bean Stir-Fry
Ingredients:
100g frozen edamame beans
100g frozen stir-fry mix
100g straight to wok noodles
1 tsp soy sauce
1 tsp honey
2 tsp olive or stir-fry oil
Method:
1. Stir fry the frozen vegetables according to the instructions, together with the edamame beans. Add the noodles, soy sauce and honey, and cook until everything is hot.
Optional Additions:
Add 1/2 a teaspoon of Chinese 5 spice mix at the beginning a clove of sliced garlic or chilli for some extra variation.
Fish And Roast Potatoes
-
Easy
- df
- GF
- nf
- vg
Fish And Roast Potatoes
Ingredients:
200g white fish (cod, hake, coley)
200g baby potatoes
80g cauliflower, cut into florets
80g courgettes, sliced
2 cloves garlic
1 tbsp olive oil + 1 tsp
Method:
1. Preheat oven to 200°C.
2. If the potatoes are large, cut them in half. Combine 1 tbsp olive oil, salt, pepper, garlic, potatoes, cauliflower, and courgettes in a roasting dish; toss to coat. Bake on the bottom rack for 25 minutes, stirring once.
3. Meanwhile, place foil on a baking tray. Drizzle oil and lemon juice over fish and season with salt and pepper. After the potatoes have been cooking for about 15mins, add the fish to the oven. Bake for a further 10-12 minutes or until fish flakes easily with a fork. Serve with a squeeze of lemon if you have any.
Grilled Chicken Burger And Salad
-
Easy
- nf
Grilled Chicken Burger And Salad
Ingredients:
120g chicken breast
1 medium burger bun
1 tsp olive oil, divided
1 pinch dried oregano (optional)
2 tsp mayonnaise
20g cheddar cheese
1 handful lettuce
6 cherry tomatoes
30g cucumber
50g roasted peppers from a jar
Method:
1. You can use ready-cooked chicken breast from the supermarket, but if you want to make it yourself, Coat chicken breast with half of the oil, and sprinkle salt, pepper and oregano (if using) all over both sides of the chicken.
2. Heat grill to medium-high heat. Once hot, add chicken and cook for 3-5 minutes on each side or until cooked through and no longer pink in the middle.
3. Spread mayonnaise on both sides of the bun. Top with grilled chicken, slices of cheese and lettuce and cover with the top bun.
4. Halve the tomatoes and slice the cucumbers and roasted peppers. Drizzle the remaining oil over the salad.
Jacket Potato With Cheese And Coleslaw
-
Easy
- nf
Jacket Potato With Cheese And Coleslaw
Ingredients:
300g sweet potato
1 tsp butter
30g cheddar cheese, grated
75g shop-bought coleslaw
Method:
1. Prick the sweet potato all over and put in the microwave on high for 5 minutes. Stick a knife in it to see if it is soft all the way through. If not, pop it back in for another 30secs until it's done.
2. When it's cooked, cut it down the middle and mash the butter into each side. Add the coleslaw and the cheese and eat.
M&S Plant Kitchen Lasagne
-
Easy
- nf
M&S Plant Kitchen Lasagne
Ingredients:
1 pack M&S Plant Kitchen Lasagne
1 handful lettuce
2 tomatoes
30g cucumber
5 black olives
1 tsp olive oil
Method:
1. Cook the ready meal according to the instructions.
2. Meanwhile, put your salad together and drizzle with olive oil.
Macaroni And Cauliflower Cheese
-
Easy
- nf
Macaroni And Cauliflower Cheese
Ingredients:
300g cauliflower, cut into florets
200ml semi-skimmed milk
100g grated cheddar cheese
200ml vegetable stock
40g plain flour
40g butter
200g macaroni or other similar pasta
To serve:
30g lettuce
1 tomato
30g cucumber
1 tsp olive oil
Method:
1. Preheat the oven to 200C.
2. Boil the kettle. Put the pasta in a pan and add the water from the kettle. Boil for 10mins until the pasta is cooked.
3. Cut the cauliflower into florets and, if you have one, put in a steamer basket with the lid on over the pasta. If not boil in a separate pan for about 5-8mins, until tender but not mushy.
4. Meanwhile, put the butter, flour, and milk in a pan and bring up to a simmer, whisking all the time. If you do get any lumps in the sauce, just whisk them out. Then add the vegetable stock and cook over a low heat until it starts to thicken and bubble, about 10mins. Stir to combine and add most of the cheese and the crushed garlic and some black pepper. Turn the heat off and let the cheese melt into the sauce.
5. Put the cooked pasta and cauliflower into an ovenproof dish and pour over the sauce. Sprinkle over the rest of the cheese and cook in the oven for 15mins until the cheese starts to brown.
6. While it's in the oven make the tomato, lettuce and cucumber into a salad and dress with the olive oil. DIsh the cauliflower cheese into four portions. Freeze the other three in individual portions for another day.
Nando's Grilled Chicken Pitta And Salad
-
Easy
- nf
Nando's Grilled Chicken Pitta And Salad
Ingredients:
1 portion Nando’s grilled chicken pitta with your choice of flavour
1 portion Nando’s large mixed leaf salad
Method:
1. Ready to eat.
Pizza Express Margherita And Mozzarella Salad
-
Easy
- nf
- vg
Pizza Express Margherita And Mozzarella Salad
Ingredients:
½ a Pizza Express (245g) margarita pizza
50g mozzarella
80g tomatoes
80g cucumber
1 tsp olive oil
Method:
1. Cut the pizza in half and cook one portion according to the instructions on the box. Keep the other half for another day.
2. While it's cooking, slice the mozzarella, cucumber and tomatoes. Season with salt and pepper and a drizzle of oil.
Roast Chicken
-
Easy
- df
- nf
Roast Chicken
Ingredients:
230g boneless, skinless chicken thighs
150g baby potatoes
80g cabbage
50g frozen peas
50ml instant chicken gravy
1 tsp olive oil
A squeeze of lemon (optional)
Method:
1. Preheat oven to 200°C.
2. Par-boil the potatoes for 10mins.
3. Add the potatoes and chicken to a roasting tin. Drizzle over the teaspoon of olive oil and spread it evenly using your hands until everything glistens. Add a squeeze of lemon to the chick and a little salt and pepper and cook in the oven for 25mins. Baste after 15mins.
4. Meanwhile, slice the cabbage. When you are about 10mins before the end of the chicken being ready, cook the cabbage. If you have a steamer, use it, but if not, boil in a pan. Use enough water to just cover the cabbage. Boil for 5-8mins, until it is tender but not mushy.
5. In a separate pan, cook the peas. Pour over some boiling water and bring back to the boil. As soon as the water starts bubbling the peas are done.
6. While the peas and the cabbage are cooking, make up 50ml of the gravy and serve with the roast.
Roasted Salmon And Mashed Potatoes
-
Easy
- nf
Roasted Salmon And Mashed Potatoes
Ingredients:
140g salmon
200g potatoes
80g asparagus
80g broccoli, cut into florets
2 tsp olive oil
2 tbsp semi-skimmed milk
Method:
1. Preheat oven to 200°C.
2. Bring a pot of water to a boil over high heat. Add potatoes and cook until tender, about 15-20 minutes.
3. Meanwhile, toss asparagus and broccoli with half the olive oil and spread out onto one half of a baking tray.
4. Place salmon on the other half of the tray and bake for 10-15 minutes until salmon is cooked through.
5. Once the potatoes are tender, turn off the heat and drain the water. Mash the potatoes with the remaining olive oil, milk, and some salt and pepper and mix until creamy.
Sausage And Mash
-
Easy
- nf
Sausage And Mash
Ingredients:
2 pork sausages (50g each)
100g potatoes
1 tsp butter
1 tbsp semi-skimmed milk
80g broccoli
80g cabbage
Method:
1. Grill the two sausages according to the instructions.
2. Meanwhile, dice the potato and boil until soft (about 20-25mins).
3. While the potatoes are cooking, cut the broccoli into florets and slice the cabbage. Steam or boil them in the same pan for about 5mins until tender but not mushy.
4. When cooked, drain the potatoes and mash with the butter, milk, and some black pepper.
Spaghetti Bolognese
-
Easy
- df
- nf
Spaghetti Bolognese
Ingredients:
2 tsp olive oil
1 onion, finely chopped
3 cloves garlic, crushed
1 stick celery, finely chopped
1 carrot, finely chopped
1 tbsp Italian mixed herbs
2 tins chopped tomatoes
1 beef stock cube
500g lean minced beef
50g spaghetti per portion (or other pasta)
Method:
1. This makes four portions of bolognese. If you are making this meal for more than one person, cook 50g pasta per portion.
2. Heat large sauce pan over medium heat. Add olive oil, chopped onion, garlic, celery, and carrot and cook, stirring occasionally until tender about 8-10 minutes.
3. Add the minced beef and Italian seasonings. Season with a pinch of salt and pepper. Stir continuously, breaking up the clumps of mince until it's brown all over, about 5 minutes.
4. Add the crumbled stock cube and 100ml water and the tomatoes. Increase heat to high and let it bubble for a minute then reduce to a simmer. Simmer for 20mins stirring occasionally.
5. Ten minutes before it's ready, cook spaghetti according to instructions on the pack.
6. Divide the bolognese sauce into four portions, cool and freeze three for another day. Eat the remaining portion with the spaghetti.
Taste The Difference Fish Pie
-
Easy
Taste The Difference Fish Pie
Ingredients:
1 Sainsbury’s Taste The Difference Fish Pie (if using another brand, check the calories!)
80g cabbage
80g carrots
Method:
1. Cook the ready meal according to the instructions on the pack.
2. Meanwhile, slice the carrots and cabbage. If you have a steamer, use it, but if not, add the sliced carrots to a pan and pour over boiling water. Cook for about 8 mins.
3. Cook the cabbage in boiling water for 4-5mins and serve everything together.
Tesco Vegetable Tikka Masala And Rice
-
Easy
- nf
Tesco Vegetable Tikka Masala And Rice
Ingredients:
1 Tesco Vegetable Tikka Masala (if using another brand, check the calories!)
80g broccoli
Method:
1. Cook the ready meal as per the instructions on the pack.
2. Meanwhile, cut the broccoli into small florets and either steam or boil until tender but not mushy.
Three-Bean Chilli
-
Easy
- vg
- v
Three-Bean Chilli
Ingredients:
2 tsp olive oil
1 onion
1 red or green pepper
2 cloves garlic
1 sachet shop-bought chilli seasoning mix
400g tin red kidney beans
400g tin black beans
400g tin chopped tomatoes
2 tbsp fresh coriander, chopped (optional)
To serve:
1 whole wheat tortilla
30g cheddar cheese (or vegan-friendly alternative)
Method:
1. Heat oil in a large saucepan over medium-high heat.
2. Chop the onion, peppers and garlic and add to the pan and soften for 3 minutes. Add the spice mix and cook for another minute. If you can't find the spice mix, you can use 1 tsp mild chilli powder and 1 tbsp ground cumin.
3. Stir in all the other ingredients except the coriander and tortilla. Bring to the boil, reduce the heat, and simmer for 15 mins or so. Stir in the coriander if using, at the end. Divide the chilli into four and freeze three portions individually for another day. Serve one portion with a wholemeal tortilla and grated cheese.
Tuna Niçoise Salad
-
Easy
- df
- GF
- nf
Tuna Niçoise Salad
Ingredients:
60g (½ tin) tuna
100g baby potatoes
80g green beans
4 cherry tomatoes
5 black olives
1 egg
2 tsp olive oil
2 tsp white wine (or other) vinegar
Method:
1. Cut the new potatoes into bite-size pieces and boil for 20mins or until soft but firm. Drain. Boil or steam the green beans for 8mins. Drain.
2. Hard boil the egg for 8mins. When it’s cooked, peel and cut into quarters.
3. Cut the tomatoes in half and combine with the tuna, black olives, beans and potatoes and egg.
4. Whisk together the olive oil and white wine vinegar and drizzle all of it over the salad.
Avocado And Houmous On Toast
-
Easy
- vg
- v
Avocado And Houmous On Toast
Ingredients:
2 slices whole-wheat bread, toasted
½ avocado
2 tbsp houmous
1 tomato sliced
2 lettuce leaves
Fresh coriander (optional
Method:
1. Grab your toasted bread and lather one side with houmous. Slice the avocado and put it on the other side.
2. Add some salt and pepper.
3. Next, add tomato slices lettuce and a sprinkling of coriander leaves if using.
4. Lastly, pop the two sides of the bread together and your sandwich is ready to eat!
Beans On Toast
-
Easy
- vg
Beans On Toast
Ingredients:
200g baked beans
2 slices wholemeal bread
1 tomato (optional)
1spring onion (optional)
Method:
1. Heat the beans in the microwave or in a pan. Toast your bread while the beans are cooking.
2. Meanwhile, dice your tomato and spring onion if using. When the beans are hot, stir in the tomatoes and spring onion and serve over the toast.
Cheat’s Pizza
-
Easy
- vg
Cheat’s Pizza
Ingredients:
1 tortilla wrap
2 tbsp tomato puree
80g cherry tomatoes
50g mozzarella (or cheddar)
1 tbsp fresh basil (or 1 tsp dried)
1 tsp olive oil
Method:
1. Preheat the oven to 220C.
2. Get your wrap and drizzle over the olive oil. Spread the tomato puree on top and on top of this spread out your sliced cherry tomatoes. Slice the mozzarella and layer on top of the tomatoes. Finally, top with basil and some black pepper.
3. Cook in the oven for 5-10mins until the cheese is melted. Keep checking on it to make sure it doesn't burn.
Chicken And Avocado Wrap
-
Easy
- nf
Chicken And Avocado Wrap
Ingredients:
80g ready cooked roast chicken slices
1 whole wheat tortilla
¼ avocado
2 tsp Hellman’s chilli mayonnaise
2 lettuce leaves
20g cheddar cheese
1 tomato
Method:
1. Dice the tomato, slice the avocado and grate the cheese.
2. Spread the chilli mayonnaise on the wrap and top with the chicken, slices of avocado, chopped tomato, grated cheese and lettuce leaves.
3. Fold the wrap over and eat!
Chicken And Pesto Pasta
-
Easy
Chicken And Pesto Pasta
Ingredients:
100g roast chicken slices
50g pasta
80g sweetcorn
2 tbsp pesto from a jar
Method:
1. Cook the pasta according to the instructions on the pack.
2. While it's cooking, cut the roast chicken into bite-size pieces. A couple of minutes before the pasta is ready, add the sweetcorn to the pan and bring back to the boil.
3. When the pasta is soft (but not mushy), drain and then add the chicken and pesto to the pan. Stir to combine and serve.
Feta And Spinach Omelette
-
Easy
- vg
Feta And Spinach Omelette
Ingredients:
2 eggs
50g feta
2 handfuls baby spinach
½ tsp olive oil
1 slice wholemeal bread
½ tsp butter
Method:
1. Heat the oil in a non-stick frying pan.
2. Whisk the egg and pour into the pan, swirling the pan so the egg covers the bottom. Once the egg starts to solidify, crumble the feta over half of it and add the spinach on top.
3. Fold the other half of the omelette on top the feta and spinach and cook for another minute or two.
4. Serve with the bread and butter.
Halloumi And Couscous Lunch Salad
-
Easy
- nf
Halloumi And Couscous Lunch Salad
Ingredients:
70g couscous
100g roasted peppers from a jar
½ a cucumber
100ml vegetable stock
50g halloumi
2 tsp olive oil
2 spring onions
1 tsp lemon juice
10 black olives
150g tinned chickpeas
Method:
1. Boil the water in a kettle and crumble half a stock cube into a bowl. Pour over the hot water, stir the stock in and tip in the dried couscous. Leave it to absorb the water.
2. Meanwhile, slice the halloumi and fry it without oil in a non-stick pan until it's browned on both sides.
3. Chop the peppers, cucumber and spring onion.
4. Once the couscous has absorbed all the liquid, add the oil, vegetables and lemon juice, olives, chickpeas and mix well. Serve with the halloumi on top.
5. This makes two portions. It will keep in the fridge for 3 days and makes an easy packed lunch.
Hearty Bean Salad
-
Easy
- vg
Hearty Bean Salad
Ingredients:
¼ of a cucumber
½ a red or green pepper
½ a grated carrot
50g sweetcorn
200g tinned beans (black-eye, kidney, borlotti etc)
2tsp olive oil
1 tsp vinegar
Method:
1. Combine all the ingredients together in a bowl and mix. Season with salt and pepper.
Tip! It’s easy to double this recipe and keep some in the fridge for the following day.
Hearty Food Co. Lasagne & Salad
-
Easy
- nf
Hearty Food Co. Lasagne & Salad
Ingredients:
1 pack Hearty Food Co. lasagne (400g)
30g cucumber
1 tomato
30g lettuce
Method:
1. Cook the lasagne according to the instructions on the pack. Meanwhile, slice the vegetables and put your salad together.
Jacket Potato, Baked Beans
-
Easy
- vg
Jacket Potato, Baked Beans
Ingredients:
150g potato
200g baked beans( ½ tin)
20g cheddar cheese (or other cheese)
1 tsp butter
Method:
1. Prick the potato all over and put in the microwave on high for 5 minutes. Stick a knife in it to see if it is soft all the way through. If not, pop it back in for another 30secs until it's done.
2. Meanwhile, heat the baked beans.
3. When it's cooked, cut the potato down the middle and mash the butter into each side. Add the beans and grate the cheese on top.
Jacket Potato, Cheese And Coleslaw
-
Easy
- v
Jacket Potato, Cheese And Coleslaw
Ingredients:
200g sweet potato
75g shop-bought coleslaw
30g cheddar cheese (or other cheese)
1 tsp butter
Method:
1. Prick the sweet potato all over and put in the microwave on high for 5 minutes. Stick a knife in it to see if it is soft all the way through. If not, pop it back in for another 30secs until it's done.
2. When it's cooked, cut it down the middle and mash the butter into each side. Add the coleslaw and the cheese and eat.
Leek And Potato Soup
-
Easy
- vg
Leek And Potato Soup
Ingredients:
300g potatoes
1 leek
80ml vegetable stock
2 cloves garlic
1 onion
200ml semi-skimmed milk
A squeeze of lemon juice
40g cheddar cheese or other cheese
1 tsp butter or oil
Method:
1. Peel and chop the onion, and the white part of the leek and gently fry in the butter or oil, with the lid on. Stir occasionally until they are soft but not brown, about 5-8mins.
2. Meanwhile, peel and dice the potatoes and add them to the leeks and onions. Cook for another five mins.
3. Add the stock and peeled whole garlic cloves and simmer until the potato is soft.
4. When the potato is cooked, add all the other ingredients except the cheese and some salt and 4. pepper taste and then blend until smooth.
5. Keep half for another day and serve the rest topped with half the grated cheese.
M&S Balanced For You Chilli & Rice
-
Easy
- nf
M&S Balanced For You Chilli & Rice
Ingredients:
1 M&S Balanced For You chilli & rice (300g)
80g broccoli
10g cheddar cheese, grated
1 tbsp plain Greek yoghurt
Method:
1. Cook the ready meal according to the pack. Meanwhile, cook the broccoli in hot water until tender but not mushy.
2. Serve together with the grated cheese and yoghurt.
Pasta Salad
-
Easy
- vg
Pasta Salad
Ingredients:
200g pasta
4 spring onions
1 green or red pepper
2 tomatoes
1 handful mushrooms
100g mozzarella
100ml Shop-bought garlic and herb dressing
Method:
1. In a large pot of boiling water, cook pasta according to the instructions on the pack, rinse under cold water and drain.
2. In a large bowl, combine the pasta, onion, pepper, tomatoes, mushrooms and mozzarella.
3. Pour the dressing over to coat; toss and refrigerate until chilled. Divide into four portions and keep in a container in the fridge for 3 days.
Prawn, Edamame And Noodle Salad
-
Easy
Prawn, Edamame And Noodle Salad
Ingredients:
100g straight-to-wok noodles
100g cooked prawns
80g frozen edamame beans
80g cucumber
2 tbsp sweet chilli sauce
2 tsp sesame seeds (optional)
Method:
1. If using frozen prawns, defrost thoroughly first according to the instructions on the pack.
2. Defrost the edamame by leaving them in hot water from the kettle for 5 minutes or so.
3. Slice the cucumber into ribbons with a potato peeler, or slice with a knife.
4. Separate the noodles with your fingers and mix in the sweet chilli sauce, prawns, edamame, cucumber and sesame seeds if using.
Pret Chicken Laksa Soup And Banana
-
Easy
- nf
Pret Chicken Laksa Soup And Banana
Ingredients:
1 Pret Chicken Laska soup
1 medium banana
Method
1. Ready to eat.
Red Pepper Soup And Mozzarella Melts
-
Easy
- vg
Red Pepper Soup And Mozzarella Melts
Ingredients:
350g roasted red peppers from a jar
400g tin chopped tomatoes
1 onion
2 cloves garlic
¼ tsp chilli flakes
6 basil leaves
2 tsp olive oil
500ml vegetable stock
2 wholemeal pitta bread
60g mozzarella cheese
Method:
1. Peel and chop the onion, and the garlic and fry in the oil gently over a low heat until softened.
2. Drain the jar of roasted peppers, roughly chop them and add them to the pan with the tin of chopped tomatoes. Add the stock and bring to a simmer.
3. Meanwhile, prepare your mozzarella melts. Top the pitta bread with the mozzarella slices and preheat the grill.
4. When your soup is simmering, pop the pittas under the grill to melt. Then blend the soup - remembering to keep one eye on the grill. Add salt and pepper to the soup and serve in a bowl topped with the chilli flakes if you like some heat.
5. When the mozzarella is melted, remove your pittas from the grill and top with the basil leaves. Dip in the soup if that's your thing!
Tuna Niçoise Salad
-
Easy
- df
- GF
- nf
Tuna Niçoise Salad
Ingredients:
60g (½ tin) tuna
100g baby potatoes
80g green beans
4 cherry tomatoes
5 black olives
1 egg
2 tsp olive oil
2 tsp white wine (or other) vinegar
Method:
1. Cut the new potatoes into bite-size pieces and boil for 20mins or until soft but firm. Drain. Boil or steam the green beans for 8mins. Drain.
2. Hard boil the egg for 8mins. When it’s cooked, peel and cut into quarters.
3. Cut the tomatoes in half and combine with the tuna, black olives, beans and potatoes and egg.
4. Whisk together the olive oil and white wine vinegar and drizzle all of it over the salad.
Tuna Wrap
-
Easy
- nf
Tuna Wrap
Ingredients:
1 whole wheat tortilla
60g tuna (½ tin)
1 tbsp mayonnaise
50g cucumber
50g red or green pepper
25g cheddar cheese, grated
Method:
1. Finely dice the cucumber and mix with the tuna and mayonnaise.
2. Spoon into the tortilla and top with red pepper slices and grated cheese.
3. Fold or roll the wrap.
Warming Sweet Potato Soup
-
Easy
- nf
- vg
Warming Sweet Potato Soup
Ingredients:
600g sweet potato
1 carrot
1 red onion (or white onion)
2 tsp olive oil
1 tbsp fresh, ginger or ¼ tsp dried ginger
1 clove garlic
½ tsp chilli flakes
1l vegetable stock
40g feta
Method:
1. This recipe is for 2 so save half for another day.
2. Chop the onions, garlic and carrots, and dice the sweet potato.
3. Heat the oil in a large, lidded saucepan over a medium-high heat.
4. Add the onion and carrots and cook until softened. Stir in the grated ginger, garlic and chilli flakes and fry for 2–3 minutes, or until fragrant.
5. Stir in the sweet potatoes and stock. Turn up the heat and bring the pan to the boil. Reduce the heat to low and simmer with the lid on for 15 minutes, or until the sweet potato is tender.
6. Remove the pan from the heat and blend the soup until smooth. Season to taste. Serve with crumbled feta.
Cheese on Toast
-
Easy
- nf
Cheese on Toast
Ingredients:
1 slice wholemeal bread
30g cheddar cheese
Method:
1. Put the bread under the grill for a minute or two to toast. Meanwhile, slice or grate the cheese.
2. Flip the bread over and pile the cheese on the non-toasted side. Pop it back under the grill until the cheese has melted and is starting to brown.
Carrots And Philadelphia Light
-
Easy
- GF
- nf
Carrots And Philadelphia Light
Ingredients:
40g Philadelphia Light cream cheese
1 medium carrot
Method:
1. Cut the carrots into sticks and serve with the cream cheese.
Ben & Jerry’s Ice Cream
-
Easy
- vg
Ben & Jerry’s Ice Cream
Ingredients:
80g Ben & Jerry’s chocolate fudge ice cream
Method
1. Ready to eat.
Banana
-
Easy
- df
- GF
- vg
- v
Banana
Ingredients:
1 medium banana
Method:
1. Peel the banana and eat.
Blueberries
-
Easy
- df
- GF
- vg
- v
Blueberries
Ingredients:
180g blueberries
Method:
1. Ready to eat.
Banana And Oat Cookies
-
Easy
- df
- vg
- v
Banana And Oat Cookies
Ingredients:
1 ripe banana, mashed
4 heaped tbsp oats
¼ tsp cinnamon (optional)
¼ tsp vanilla extract (optional)
4 tbsp raisins or sultanas
Method:
1. Pre-heat oven to 160°C.
2. Mix all ingredients together until well combined.
3. Drop spoonfuls of dough on to a lightly greased baking tray. Use the back of a spoon to flatten into four round discs.
4. Bake 10-15 minutes until lightly brown. Cool completely before eating. Save the other three in an air-tight container in the fridge for four days.
*Serves 4
Muesli And Yogurt Snack Pot
-
Easy
- vg
Muesli And Yogurt Snack Pot
Ingredients:
1 tbsp Sainsbury’s Fruit, Nut and Seed muesli
3 tbsp plain Greek yogurt
Method:
1. Ready to eat.
If you want to pack this as a snack to go, put in a Tupperware pot with a tight-fitting lid.
Orange And Banana Green Smoothie
-
Easy
- df
- GF
- nf
- vg
Orange And Banana Green Smoothie
Ingredients:
1 banana
150g baby spinach
5 ice cubes
120ml water
1 tbsp plain Greek yoghurt
100ml orange juice
Method:
1. Peel the banana and add it to the blender. Add the orange juice, yoghurt and spinach. Use another type of juice if you prefer.
2. Pour the ice and water over the fruits and vegetables. Secure the lid tightly on the blender and start at a low speed, working your way higher and higher until the mixture has been processed completely and is the consistency of a smoothie. Add more water if necessary. Freeze half in an ice cube tray for blending straight from the freezer another time.
Muller Light Fruit Corner Yogurt
-
Easy
- nf
- vg
Muller Light Fruit Corner Yogurt
Ingredients:
1 Muller Light fruit corner (160g)
Method:
Ready to eat.
Nectarine Or Peach With Nuts
-
Easy
- df
- vg
Nectarine Or Peach With Nuts
Ingredients:
1 nectarine or peach
5 almonds or hazelnuts
Method:
1. Ready to eat.
Nuts And Raisins
-
Easy
- df
- vg
Nuts And Raisins
Ingredients:
9 almonds or hazelnuts or walnut halves
1 tbsp raisins or sultanas
Method:
1. Ready to eat.
Peanut Butter And Banana Rice Cake
-
Easy
- vg
Peanut Butter And Banana Rice Cake
Ingredients:
1 rice cake
2 tsp peanut butter
4 thin slices of banana
Method:
1. Spread the peanut butter on the rice cake and top with banana slices.
Bagel Thin With Peanut Butter
-
Easy
- vg
- v
Bagel Thin With Peanut Butter
Ingredients:
½ Warburton’s bagel thin
1 tsp peanut butter
Method:
1. Toast the half bagel and spread with peanut butter.
Houmous And Bread Sticks
-
Easy
- vg
- v
Houmous And Bread Sticks
Ingredients:
2 breadsticks
1 heaped tbsp houmous
Method:
1. Ready to eat.
Hard-Boiled Egg And Mayo
-
Easy
- vg
Hard-Boiled Egg And Mayo
Ingredients:
1 egg
2 teaspoons light mayonnaise
Method:
1. Boil the egg for 8mins, then cool under running water and peel.
2. Slice in half and top with salt, pepper and a teaspoon of mayo on each half.
This is a great make-ahead snack to keep in the fridge in a Tupperware container.
Guacamole And Vegetable Sticks
-
Easy
- vg
- v
Guacamole And Vegetable Sticks
Ingredients:
50g shop-bought guacamole
½ stick of celery
50g cucumber
Method:
1. Cut the veg into sticks for dipping.
2. Serve with the guacamole.
Egg ‘Mayo’ And Celery
-
Easy
- vg
Egg ‘Mayo’ And Celery
Ingredients:
1 egg
1 stick celery
1 tbsp plain Greek yoghurt
Method:
1. Boil the egg for 8mins and peel under cold running water.
2. While the egg is cooking, slice the celery.
3. When the egg is peeled, chop and mix with the celery and yoghurt.
Apple
-
Easy
- df
- GF
- vg
- v
Apple
Ingredients:
1 medium apple
Method:
1. Ready to eat.
Costa Small, Skinny Hot Chocolate
-
Easy
- GF
- nf
Costa Small, Skinny Hot Chocolate
Ingredients:
1 small Costa Coffee skimmed milk hot chocolate
Method:
1. Ready to drink.
Galaxy Counters or Minstrels
-
Easy
- vg
Galaxy Counters or Minstrels
Ingredients:
1 bag Galaxy Counters (35g) or Minstrels (42g)
Method:
1. Ready to eat.
Glass of Wine & Nibbles
-
Easy
- v
Glass of Wine & Nibbles
Ingredients:
175ml white wine 12% ABV
12g (½ bag) Popchips (any flavour)
Method
1. Ready to eat and drink.
Nak’d Bar & Milk
-
Easy
- v
Nak’d Bar & Milk
Ingredients:
1 cocoa orange Nak’d bar
150ml skimmed milk
Method:
1. Ready to eat and drink.
Nuts
-
Easy
Nuts
Ingredients:
35g nuts (hazelnuts, brazil nuts, cashews, almonds or walnuts)
Method:
1. Ready to eat.
Pret a Manger Dark Chocolate Salted Almonds
-
Easy
Pret a Manger Dark Chocolate Salted Almonds
Ingredients:
1 pack (38g) of Pret a Manger dark chocolate salted almonds
Method
1. Ready to eat.
Sainsbury's All Butter Scone
-
Easy
- nf
- vg
Sainsbury's All Butter Scone
Ingredients:
1 Sainsbury’s All Butter Scone
Method
1. Ready to eat.
Boiled Egg and Soliders
-
Easy
- nf
- vg
Boiled Egg and Soliders
Ingredients:
2 eggs
1 slice wholemeal bread
1 tsp butter
80g broccoli or 8 spears of asparagus
Method:
1. Cut the broccoli if using, into florets. Put the vegetables in the microwave with a tbsp of water for 3 mins, or boil in water in a pan.
2. Add the eggs to boiling water and set the timer for 4 minutes. While the egg is boiling, toast your bread and butter it. Cut it into strips.
3. When the timer goes off, lift the egg out of the water.
4. Cut the top off the eggs and use the vegetables and toast to dip in.
Apple & Cinnamon Chia Layer
-
Easy
- df
- nf
- vg
- v
Apple & Cinnamon Chia Layer
Ingredients:
180ml almond milk (or dairy skimmed milk)
1 ½ tbsp chia seeds
½ an apple, diced or sliced
1 tbsp oats
1 tbsp sunflower seeds
1 tbsp pumpkin seeds
1 pinch cinnamon (optional)
Method:
1. Pour the milk into a container. Add the chia seeds and cinnamon and stir. Place the container into the fridge and let the chia seeds soak for at least 4 hours or overnight. Give them another stir at some point if you remember.
2. In a jar or glass, layer the chia pudding, apple, cinnamon, rolled oats, sunflower, and pumpkin seeds.
2 Fingers of KitKat
-
Easy
- vg
2 Fingers of KitKat
Ingredients:
2 fingers of KitKat
Method:
1. Ready to eat.
2 x 25ml 40% ABV Spirits Shots
-
Easy
- df
- nf
- vg
- v
2 x 25ml 40% ABV Spirits Shots
Ingredients:
2 x 25ml ABV Spirits Shots
Method:
1. Ready to drink.
100kcal (2 units alcohol)
2 Fruit Pastilles Ice Lollies
-
Easy
- GF
- vg
2 Fruit Pastilles Ice Lollies
Ingredients:
2 Fruit Pastilles Ice Lollies
Method:
1. Ready to eat.
1 x 330ml bottle 5% ABV Lager
-
Easy
- df
- nf
- vg
- v
1 x 330ml bottle 5% ABV Lager
Ingredients:
1 x 330ml ABV Larger
Method:
1. Ready to drink.
150kcal (1.6 units alcohol)
1 x 12% ABV Glass Sparkling Wine
-
Easy
- df
- nf
- vg
- v
1 x 12% ABV Glass Sparkling Wine
Ingredients:
1 x ABV Glass Sparkling Wine
Method:
1. Ready to drink.
100kcal (1.5 units alcohol)
1 x Pear And 1 x Kiwi
-
Easy
- GF
- nf
- vg
- v
1 x Pear And 1 x Kiwi
Ingredients:
1 pear
1 kiwi, peeled
Method:
1. Dice the fruit to make a fruit salad bowl.
1 Fab Ice Lolly
-
Easy
- vg
1 Fab Ice Lolly
Ingredients:
1 Fab Ice Lolly
Method:
1. Ready to eat.
Jaffa Cakes
-
Easy
- nf
- vg
Jaffa Cakes
Ingredients:
2 Jaffa Cakes
Method:
1. Ready to eat.
Fruit And Fibre
-
Easy
- df
- GF
- vg
Fruit And Fibre
Ingredients:
40g bowl of Fruit and Fibre
150ml skimmed milk
Method:
1. Ready to eat.
Itsu Dark Chocolate Rice Cake
-
Easy
- df
- GF
- nf
- vg
- v
Itsu Dark Chocolate Rice Cake
Ingredients:
1 Itsu Dark Chocolate Rice Cake
Method:
1. Ready to eat.
85kcal
20 M&M’s
-
Easy
20 M&M’s
Ingredients:
20 M&M's
Method:
1. Ready to eat.
1 x 4% ABV Half Pint Lager / Cider
-
Easy
- df
- nf
- vg
- v
1 x 4% ABV Half Pint Lager / Cider
Ingredients:
1 x Half Pint Lager/ Cider
Method:
1. Ready to drink.
100kcal (1.1 units alcohol)
10 Peanut M&M’s
-
Easy
10 Peanut M&M’s
Ingredients:
10 Peanut M&M's
Method:
1. Ready to eat.
1 Milky Way Chocolate Bar
-
Easy
- vg
1 Milky Way Chocolate Bar
Ingredients:
1 Milky Way Chocolate Bar
Method:
1. Ready to eat.
1 x 275 ml 4% ABV 30g Alcopop
-
Easy
- df
- nf
- vg
- v
1 x 275 ml 4% ABV 30g Alcopop
Ingredients:
1 x 275ml Alcopop
Method:
1. Ready to drink.
170kcal (1.1 units alcohol)
Fish And Chips
-
Easy
- nf
Fish And Chips
Ingredients:
1 portion Young’s Chip Shop cod
100g McCain's Over Chips
100g canned mushy peas
Method:
1. Follow cooking instructions and serve.
Pizza Night
-
Easy
- nf
- vg
Pizza Night
Ingredients:
1 supermarket pizza base
Tomato puree
4 mushrooms, sliced
3 olives, diced
60g sliced mozarella
Mixed green salad
French dressing
Method:
1. Take your pizza base and spread with tomato puree and top with sliced mushrooms, three diced olives and 60g sliced mozzarella.
2. Cook for 12-15 minutes
3. Serve with a mixed green salad, drizzled with low fat French dressing.
Veggie ‘Shepherd’s’ Pie
-
Easy
- df
- GF
- nf
- vg
- v
Veggie ‘Shepherd’s’ Pie
Ingredients:
150g potatoes, peeled and chopped
Olive oil spray
150g minced Quorn
1 small onion, finely diced
120g salt baked beans (reduced sugar)
Worcestershire sauce
Green beans
Method:
1. Boil 150g peeled, chopped potatoes for 15 minutes then drain and mash.
2. While cooking, spray a small frying pan with olive oil spray and cook 150g-minced Quorn with a finely diced small onion for 6 min.
3. Add 120g reduced-sugar and salt baked beans, a few dashes of Worcestershire sauce and a little water if necessary. Simmer for 10 minutes.
4. Transfer Quorn and bean mix into small, oven-proof dish, top with potato and grill for 5 min.
5. Serve with steamed green beans.
Steak And Salad
-
Easy
Steak And Salad
Ingredients:
125g lean steak
80g salad leaves
4 cherry tomatoes
10g parmesan cheese, grated
10g pine nuts
1tbs French dressing
200g sweet potato, baked
Method:
1. Cook a 125g lean steak to your liking and cut into strips.
2. Mix 80g salad leaves in a bowl with 4 cherry tomatoes cut in half and 10g grated Parmesan cheese and 10g pine nuts along with 1tbs French dressing.
3. Lay strips of steak of top.
4. Serve with a 200g-baked sweet potato.
Garlic King Prawns
-
Easy
- df
- nf
Garlic King Prawns
Ingredients:
1 garlic clove, crushed
1 spring onion, chopped
4 mushrooms, diced
1/2 sliced chilli, deseeded
150g king prawns, cooked
Sunflower oil
1/2 tbsp sweet sherry
240g mixed stir-fry vegetables
60g brown rice, cooked
Method:
1. Sauté the crushed garlic clove with a chopped spring onion a handful of diced mushrooms with ½ a deseeded sliced chilli using tsp. sunflower oil for 1 minute.
2. Add the cooked king prawns and sweet sherry. Season and stir-fry for another 2 minutes. Remove from pan.
3. Add ½ tsp. oil and cook the mixed stir-fry vegetables for 3-4 minutes.
4. Mix in brown cooked rice (60g dry weight) and prawns and serve.
Red Pesto Roasted Cod
-
Easy
- df
- GF
- nf
Red Pesto Roasted Cod
Ingredients:
150g cod filler
2 tsp red pest sauce
1 lemon
200g new potatoes, boiled
30g steamed broccoli
80g sweetcorn
Method:
1. Roast the cod fillet topped with red pesto sauce wrapped in foil with squeezed lemon juice at 180C/gas 5 for 15 minutes.
2. Serve with boiled new potatoes, steamed broccoli and sweetcorn.
Vegetable Parmesan Penne Pasta
-
Easy
- Cook 10 mins
- nf
- vg
- V
Vegetable Parmesan Penne Pasta
Ingredients:
80g penne pasta
1/2 red pepper
1/2 yellow pepper
1 small red onion
100g cherry tomatoes
80g courgettes
10g grated Parmesan
Method:
1. Cook the penne pasta.
2. Cut the red and yellow pepper, a small red onion, 100g cherry tomatoes and 80g courgettes and brush with oil on a baking tray
3. Drain the pasta and mix with grated Parmesan.
4. Serve with the vegetables and drizzle with Balsamic vinegar.
Chicken Korma
-
Easy
- GF
- nf
Chicken Korma
Ingredients:
1 chicken breast, diced
1/2 small onion
1/2 tbsp curry power
1 tbsp crème fraiche
1/2 tbsp ground almond
1/2 tbsp tomato puree
Method:
1. Fry the chicken breast, ½ small onion in olive oil ‘till browned and cooked.
2. Add the curry powder and fry for 1 min.
3. Stir in the crème fraiche, ground almonds, ½ tbsp water and tomato puree. Leave to boil and simmer for 2–3 mins.
4. Serve with mixed salad.
Roast Lamb
-
Easy
- df
- GF
- nf
Roast Lamb
Ingredients:
3 slices of lean roast lamb
2 new potatoes, roasted
1 tsp olive oil
2 carrots
30g cauliflower
1 tbsp gravy
Method:
1. Cook 3 slices lean roast lamb.
2. Roast new potatoes in their skins.
3. Add a 1 tsp of olive oil to the steamed carrots and cauliflower.
4. Serve with gravy.
Veg And Noodle Stir Fry
-
Easy
- df
- nf
- vg
- v
Veg And Noodle Stir Fry
Ingredients:
1 pack ready-prepared stir fry vegetables
1 tsp sunflower oil
1 tbsp soy sauce
Method:
1. Stir fry the prepared noodles in 1tsp sunflower oil.
2. Add 1tbsp soy sauce and heat through.
Sweet Potato And Spinach Curry
-
Easy
- df
- GF
- nf
- vg
- v
Sweet Potato And Spinach Curry
Ingredients:
Curry:
1 tbsp sunflower oil
1 small onion
1 garlic, crushed
1 sweet potato
1 large can tomatoes
1/2 cube of vegetable stock
A pinch of curry powder
Handful of spinach
Method:
1. To make the curry add the sunflower oil. onion, garlic, curry powder to taste.
2. Add in the sweet potato, tomatoes and vegetable stock.
3. Simmer for 30 minutes then add a couple of handfuls of spinach and cook for a few minutes.
Stuffed Peppers
-
Easy
- nf
- vg
Stuffed Peppers
Ingredients:
4 tbsp basmati rice, cooked
2 spring onions, chopped
2 sun-dried tomatoes, chopped
50 feta cheese, crumbled
1 red pepper
10cm granary baguette
Method:
1. Mix the cooked basmati rice with chopped spring onions, chopped sundried tomatoes and the crumbled feta cheese.
2. Cut the top off the red pepper. Scoop out and discard the seeds and pith, then fill with the rice mixture.
3. Top with the pepper lid and bake in a hot oven until the pepper has softened.
4. Serve with salad and a granary baguette.
Beans And Mushrooms On Toast
-
Easy
- df
- nf
- vg
- v
Beans And Mushrooms On Toast
Ingredients:
1 can baked beans
2 mushrooms, grilled
1 slice wholegrain toast
Method:
1. Heat the baked beans in a pan.
2. Grill the mushrooms.
3. Serve with wholegrain toast.
Bacon Sandwich
-
Easy
- nf
Bacon Sandwich
Ingredients:
2 lean grilles rashers of bacon
2 slice of wholemeal bread/ toast
150ml glass of orange juice
2 slices of tomato
Method:
1. Using a lean grilled rasher of bacon with a two slices of wholemeal bread or toast. Spread one side of the bread with ketchup, top with the bacon (diced) and slices of tomato.
2. Serve with a 150ml glass of orange juice.
Poached Eggs On Toast
-
Easy
- nf
- vg
Poached Eggs On Toast
Ingredients:
2 poached eggs
1 slice of lean bacon, grilled
1 tomato, grilled
1 wholemeal toast
Method:
1. Serve two poached eggs with a slice of grilled bacon, a grilled tomato alongside a slice of wholemeal toast.
French Toast
-
Easy
- nf
- vg
French Toast
Ingredients:
1 egg
Pinch of cinnamon
1/4 tsp stevia
2 slices of granary bread
1 tbsp fromage frais
80g fresh or canned peach
Method:
1. Whisk an egg and add a pinch of cinnamon and Stevia (optional).
2. Dip in two slices of granary bread (left out overnight) and fry in a non-stick pan with olive oil spray for 2-3 minutes each side.
3. Serve with fromage frais and fresh/canned peach.
Chocolate Chip Muffins
-
Easy
- vg
- v
Chocolate Chip Muffins
Ingredients:
250g self-raising flour
150g dark chocolate chips
100g pecans, chopped
2 eggs
1 tsp vanilla extract
275ml buttermilk
60g brown sugar
75g butter
300ml skimmed milk latte
Method:
1. Sift self-raising flour and stir in dark chocolate chips and chopped pecans.
2. Whisk 2 eggs and add the vanilla extract, buttermilk, brown sugar and butter. Fold into the flour.
3. Spoon into 18 muffin cases. Bake at 200C, 400F/Gas 6 for 15 minutes.
4. Serve a single muffin with a 300ml skimmed milk latte.
Crunchy Nut Cornflakes
-
Easy
- vg
- v
Crunchy Nut Cornflakes
Ingredients:
40g crunch nut cornflakes
150ml skimmed milk
Method:
1. Ready to eat.
Bran Flakes Bowl
-
Easy
- nf
- vg
- v
Bran Flakes Bowl
Ingredients:
40g bowl of bran flakes
150ml skimmed milk
1 banana, sliced
Method:
1. Ready to eat.
Scrambled Eggs With Mushrooms
-
Easy
- nf
- vg
Scrambled Eggs With Mushrooms
Ingredients:
2 eggs
50ml skimmed milk
Flat leaf parsley, chopped
1 wholemeal thin
80g mushrooms, grilled
Method:
1. Scramble two eggs with 50ml skimmed milk in a pan.
2. Sprinkle with chopped flat leaf parsley and serve with a toasted wholemeal thin along with grilled mushrooms.
Scrambled Eggs And Tomato
-
Easy
- nf
- vg
Scrambled Eggs And Tomato
Ingredients:
2 eggs
3 tbsp skimmed milk
Freshly ground pepper
1 wholemeal bread
1 tomato
Method:
1. Scramble two eggs with 3tbsp of milk in a pan, add in freshly ground pepper.
2. Sprinkle with chopped flat leaf parsley.
3. Serve with a toasted wholemeal bread slice along with a grilled tomato.
Cinnamon French Toast
-
Easy
- nf
- vg
Cinnamon French Toast
Ingredients:
60ml skimmed milk
2 slices of wholemeal bread
1 apple
Pinch of ground cinnamon
Method:
1. Beat an egg with a pinch of ground cinnamon with 60ml skimmed milk.
2. Dip in 2 slices of wholemeal bread.
3. Cook in non-stick frying pan using spray oil.
4. Serve with a sliced apple on the side.
Smashed Avocado And Tomato, Mozzarella And Basil
-
Easy
- nf
- vg
Smashed Avocado And Tomato, Mozzarella And Basil
Ingredients:
1/3 avocado
1 slice of wholemeal bread, toasted
55g mozzarella
2 slices of tomato
Fresh basil
Method:
1. Smash 1/3 of an avocado and add to your bread/ toast.
2. Top with mozzarella, sliced tomatoes and some torn fresh basil.
Smashed Avocado on Toast And Smoked Salmon
-
Easy
- df
- nf
Smashed Avocado on Toast And Smoked Salmon
Ingredients:
1/3 avocado
1 slice of wholemeal bread, toasted
84g smoked salmon
Method:
1. Smash 1/3 of an avocado and add to your bread/ toast.
2. Top with smoked salmon and serve.
