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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