Meal Ideas – Cooking

Eating healthily doesn’t necessarily mean spending ages preparing meals. Try these quick and easy ideas.

Breakfast

  • Wholemeal toast with low fat spread and reduced sugar jam
  • High fibre cereal, e.g. Low sugar granola, Branflakes with low fat milk
  • Fresh fruit, low fat yogurt and toast.
  • Low fat muesli bar, breakfast biscuits
  • Fruit plus bread roll with low fat spread
  • Beans on toast
  • Tinned tomatoes on toast
  • Poached egg on toast
  • “Grill up” – a mini cooked breakfast - scrambled egg, grilled tomato, mushrooms, low fat sausage or low fat bacon
  • Boiled egg with toast fingers
  • Bagel with low fat cream cheese

Light Meals

  • Tinned or homemade soup with crusty bread or crunchy crackers
  • Beans or boiled egg on toast
  • Sardines or pilchards on toast
  • 1/2 Sandwich, small Bread roll, ½ small baguette, 2-3crispbreads or crackers, a thin or small bagel with: -.
    hardboiled egg, lean meat, poultry, tuna, low fat cheese, cottage cheese
  • Jacket Potato with Chilli, beans, low fat cheese, Cottage cheese
  • Mini pitta bread filled with: - lean ham and low fat coleslaw, tuna, sweetcorn and a little low fat mayonnaise, spicy chicken and salad, coronation chicken (low fat mayonnaise – small quantities only)
  • Ham and mustard mini wrap

    Keep your portions to a side plate size – 6"
    ½ plate veg/salad
    ¼ carbs and a ¼ for protein.
    Don’t forget the 20+ rule Remember not to eat for any longer than 20 mins

    Don’t forget to add salad were you can

Main Meals

  • Lean mince, mashed potatoes and crunchy vegetables
  • Lean meat , boiled potatoes and vegetables
  • French bread pizza with salad ( a little treat)
  • Grilled chop, jacket potato and vegetables
  • Chicken breast (no skin), boiled potatoes and vegetables
  • Gilled fish fingers, small portion of oven chips and baked beans
  • Bolognese sauce, spaghetti and crunchy salad
  • Grilled salmon with sweet potato wedges and salad
  • Stir fry chicken breast and vegetables with noodles and soy sauce
  • Chilli con carne with boiled rice
  • Curry with boiled rice (add vegetables to sauce – keep them crunchy)
  • Salmon risotto with large mixed salad
  • Pasta with low fat bacon and onion in tomato based sauce
  • Baked fish with rice and vegetables
  • Grilled steak with low fat chips and vegetables

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Transform Healthcare Limited is registered with the Care Quality Commission. Cosmetic surgery results and benefits can vary and are different for each individual. As such, Transform Healthcare Limited cannot guarantee specific results. Transform is a trading name of Transform Healthcare Limited, registered in England and Wales, Company Registration Number – 10616065. TRANSFORM HEALTHCARE HOLDINGS LIMITED is an Appointed Representative of Funding Falcon Ltd which is Authorised and Regulated by the Financial Conduct Authority. TRANSFORM HEALTHCARE HOLDINGS LIMITED (FRN:988595) has been added as an Appointed Representative under Funding Falcon Ltd (FRN:743100). Effective date: 29/11/2022

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