Day 1 (Total 1295 Calories)

Breakfast 430 cals

Blueberry Porridge

• 80g Frozen blueberries, (defrosted)
• 80g Porridge oats
• 200ml Semi skimmed milk

Lunch 276 cals

Roast Pork Sandwich

• 100g Roast pork (taken from the reserved roasted pork joint)
• 2 Med slices white bread
• 20g Lettuce
• 1 Med (123g) tomato

Dinner 589 cals

Sweet & Sour Pork with Rice

• 100g Roasted pork (taken from the roasted pork joint)
• 58g Frozen peas, (thawed)
• 1 Med egg
• 140g Cooked white rice
• 200g Sweet & Sour sauce (taken from 300g jar, save 100g for Tuesday)

Method:

1. Stir the thawed peas into the rice, add one scrambled egg
2. Serve the pork over the rice and pour over the heated sauce

Day 2 (Total Calories 1253)

Breakfast 209 cals

Summer Fruits with Yoghurt & Muesli

• 100g Frozen summer fruits, (defrosted)
• 1 Sm Pot (125g approx) Low fat yoghurt
• 28g Muesli

Lunch 546 cals

Saucy Potato

• 1 Med (200g) baked potato
• 28g/1oz Butter
• 100g Sweet & sour sauce

Dinner 498 cals

Pork & Bean Soup

• 112g Dry soup & broth mix soaked and cooked as per packet instructions
• 1 Can (200g) Chopped tomatoes
• 40g Celery
• 1 Med onion
• 2 Clove garlic, crushed
• 1 Carrot peeled
• 2 tsp Olive oil
• 2 tsp Mixed herbs
• Salt & Pepper
• 100g Roasted pork (taken from the reserved roasted pork joint)
• 200g Kidney beans
• 500ml Made-up vegetable stock

view recipe

Day 3 (Total 1345 Calories)

Breakfast 289 cals

Chocolate Porridge

• 1 sachet (11g) Instant hot chocolate drink
• 40g Instant porridge oats
• 200ml Semi skimmed milk

Mix all together and microwave for 30 second bursts until cooked

Lunch 498 cals

Pork & Bean Soup

Left over from Tuesday

Dinner 558 cals

Tuna Napolitana & Salad

• 1 Pack Schwartz Tuna Napolitana mix
• 450ml Semi skimmed milk
• 3 tbsp Tomato puree
• 25g Salted butter
• 1 Can (185g) tuna, drained
• 50g Dry pasta shapes
• 20g Cucumber
• 80g Baby leaf salad

Make up the Napolitana as per the packet instructions. Serve with a leaf salad.

Day 4 (Total 1233 Calories)

Breakfast 325 cals

Citrus Starter & Toast

• 80g Fresh grapefruit segments
• 80g Fresh orange segments
• 2 tbsp Low fat yoghurt
• 2 Med slices toasted white bread
• 2 Thin spreads of butter

Lunch 502 cals

Napolinata Baked Potato

• 1 Qty reserved Napolitana sauce (from Day 3 Dinner)
• 1 Small baked potato

Dinner 406 cals

Cheesy Burger, Egg & Chips

• 200g Lean Beef mince
• 2 tsp (10g) Chopped onion
• 30g Reduced fat cheddar cheese
• 2 Lettuce leaves (20g approx)
• 120g Boiled potatoes
• 15 Sprays 1 cal oil
• 1 Med egg, fried
• 20g Cucumber
• 1 Med (123g) tomato

view recipe

Day 5 (Total 1225 cals)

Breakfast 379 cals

Bran Flakes, Fruit & Yoghurt

• 50g Bran flakes
• 100g Sliced apple
• 1 Small banana
• 1 Pot (125g approx) Low fat yoghurt

Lunch 331 cals

Cheesy Burger & Salad

• 1 Burger reserved from Day 4 Dinner
• 2 Lettuce leaves (20g approx)
• 1 Roll (Brown Bread)
• 20g Cucumber
• 1 Med (123g) tomato

Dinner 515 cals

Roasted Vegetable Pasta

• 1 Qty reserved pasta sauce.

view recipe

Day 6 (Total 1259 Calories)

Breakfast 286 cals

Boiled Eggs & Soldiers

• 2 Med eggs, (boiled)
• 1 Slice white bread, (toasted)
• 1 Thin spread butter

Lunch 522 cals

Omelette

• 2 Med eggs
• 2 Med egg whites
• 10 Sprays fry light
• 30g Low fat cheddar cheese
• 1 Med (123g) tomato
• 1 Piece (60g) French Stick
• 1 Sm Pot (125g approx) Low fat yoghurt

Method:

1. Grill the tomato
2. Coat a pan with fry light and softly scramble the egg and egg whites
3. Sprinkle over grated cheese and melt under a hot grill.

Dinner 451 cals

Roasted Vegetable Curry & Rice

• 1 Qty Reserved pasta sauce from Day 5 Dinner
• 140g White rice
• 1 tbsp Medium curry powder

View Recipe

Using one portion (half) of the sauce reserved from Day 5 (save the remainder for Friday), add the curry powder and heat for 10 minutes.  Serve over plain boiled rice.

Day 7 (Total 1274 Calories)

Breakfast 376 cals

Full English Breakfast

• 2 Vegetarian sausages
• 1 Med egg, poached
• 100g Baked beans
• 100g Tomato, grilled
• 1 Med slice Wholemeal bread (toasted)

Lunch 477 cals

Vegetable Soup

• 1 Qty Reserved pasta sauce from Day 5 Dinner
• 56g Soup & broth mixture, soaked and cooked as per packet instructions.
• 500ml Prepared vegetable stock

view recipe

Dinner 421 cals

Meat Loaf

• 200g Lean Beef mince
• 25g Breadcrumbs
• 1 Medium Egg
• ¼ Onion, finely chopped
• ½ tsp Mixed herbs
• ½ Med Red pepper
• Salt & pepper
• ½ tsp Worcestershire sauce
• 80g Frozen mixed vegetables, (microwaved)
• 70ml Made up gravy
• 120g Boiled potatoes

view recipe