Meal Ideas – Cooking

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


  • 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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