Omelette for One Breakfast Serves: 1 2 whole large Eggs, beaten 4 large Eggs, whites only 100g Asparagus 1 tsp Olive Oil ½ tsp Ground Black Pepper 1. Steam asparagus for 7-8 mins until tender but retains its bite. 2. Whisk the egg whites until froth. Mix in beaten whole eggs. 3. Heat oil over medium-high heat in nonstick frying pan. Pour in eggs, reduce heat to medium-low & cook for 23 mins until bottom set. 4. Flip the omelette & place asparagus continue to cook for 1-2 mins. Season with freshly ground black pepper. 29g 5g 14g 255kcal
Pea & Mint Omelette Breakfast Serves: 1 30g frozen Peas 2 whole Eggs, beaten 2 Egg Whites, beaten 2 tbsp Mint, chopped 1 tbsp Olive Oil Salt & Pepper, to own taste handful Baby Spinach to serve 1. Cook peas in saucepan of salted boiling water for 3 mins. Drain & set aside. 2. Mix together the beaten whole eggs, egg whiites & season with salt & pepper. Next mix in peas & chopped mint. 3. In non-stick frying pan heat the oil. Pour in the egg mix & cook over a medium heat for 3-4 mins. Can finish off cooking the omelette under a hot grill until set & golden. Serve immediately. 21g 5g 24g 320kcal
Sunday Eggs Breakfast Serves: 2 4 Portobello Mushrooms 2 vines of Cherry Tomatoes 4 Eggs 200g Baby Spinach 2 tsp Olive Oil pinch Nutmeg 1. Preheat oven to 200c (180 fan), 400f, gas mark 6. Lightly grease a non-stick baking tray. 2. Add tomatoes & mushrooms to the tray & bake for 5 mins. Remove from oven & pour away excess juices. 3. Turn on grill - medium to high 4. Crack an egg into each mushroom & place the tray under the grill for 3-5 mins. 5. Meanwhile wilt the spinach in boiling hot water, drain & add to serve plates with pinch of nutmeg. 6. Add a vine of tomatoes & two mushrooms with eggs to each plate. 25.5g 23g 13g 311kcal
Goats Cheese Omelette Breakfast Serves: 1 2 whole Eggs, beaten together 2 Egg Whites 30g Goats Cheese, crumbled or sliced ½ small Onion, finely diced 1 medium Tomato, sliced ½ tbsp Olive Oil Garnish 1-2 Spring Onions, sliced 1. Whisk egg whites until double in volume & fluffy. Fold into the whole eggs. 2. Heat oil in non-stick & oven-proof pan. Add onion & gently fry to 3 mins until soft. Pour eggs over. 3. While eggs are setting heat grill on high. Once the base of the eggs are set, add cheese & tomato slices before finishing omelette under the grill. 4. If required, garnish with spring onions & serve with green salad. 27g 10g 24g 364kcal
Summer Brioche Breakfast Serves: 1 1 Brioche Bun 100g 0% Total Greek Yogurt 1 Scoop Orange Powder 1 Tangerine, cut into small pieces handful of Strawberries 1. Beat together the yogurt & protein powder. Fold in tangerine pieces. 2. Slice top off brioche & scoop out insides. Fill brioche with yogurt mix. Serve with strawberries. 38g 43g 6g 378kcal
Courgette & Goat's Cheese Omelette Breakfast Serves: 1 ¼ Red Pepper, diced ¼ Yellow Pepper, diced ¼ Courgette, sliced 2 whole Eggs, beaten 2 Egg Whites, whisked stiff 30g Goat's Cheese ½ small Onion, finely diced ½ tbsp Olive Oil 1. Heat olive oil in non-stick frying pan. Add onion & peppers, gently cook until soft. 2. Meanwhile fold egg whites into beaten eggs. Pour this into the pan. Crumble & spinkle the goat's cheese ont top. 3. Cook gently for 5 mins & then finish cooking omelette under a hot grill for 2-3 mins. 26g 8g 24g 352kcal
Summer Fruit Bagel Breakfast Serves: 1 1 Raisin & Cinnamon Bagel, split 30g Philadelphia Light 100g mixed Summer Fruits, defrosted & drained 1 scoop Vanilla Whey 1 fresh Strawberry, sliced 1. Toast bagel until lightly browned. 2. In a food processor blend together soft cheese, fruit & whey. 3. Spread bagel with whey & cheese mix. Top with sliced strawberry. Serve immediately. 36g 62g 6g 470kcal
Strawberry Cottage Cup Breakfast Serves: 1 60g low fat Natural Cottage Cheese 8 Strawberries, hulled & quartered 25g Pumpkin Seeds 1 scoop Strawberry Whey In a bowl whisk together cottage cheese & strawberry whey. Then stir in pumpkin seeds & strawberry pieces. Place into glass bowl & chill for 10 mins before serving. 40g 19g 17g 389kcal
Blueberry Yoghurt Burst Breakfast Serves: 1 100g Greek Yoghurt 50g Blueberries 1 scoop Vanilla Powder 1. Mix 1 scoop of vanilla whey into a generous serving of full-fat Greek yogurt. 2. Swirl in a handful of frozen blueberries, top with some plain Greek yogurt & some more blueberries. 32g 15g 12g 296kcal
Quick Tortilla Lunch Lunch Serves: 2 2 flour Tortillas 115g Gruyere Cheese, thinly sliced 1 tbsp Olive Oil handful Basil Leaves 1. Brush large griddle pan with oil & warm over a medium heat. Add one of the tortillas, arrange cheese slices & basil leaves on top. 2. Place remaining tortilla on top to make a sandwich & flip whole thing over. Cook for a few mins until cheese has melted & sandwich is sealed. 3. Place on board & slice into wedges & serve with large green salad. 21g 24g 29g 441kcal
Tomato Salad for Two Lunch Serves: 2 20 Cherry Tomatoes, halved 1 ball of low-fat Mozzarella 2-3 handfuls of Rocket 1-2 tsp dried Oregano 1 tsp Salt Dressing 2 tbsp Black Tapenade 2 tsp Olive Oil 1. Heat oven to 200c (180 fan), 400f, gas mark 6. 2. Place tomato halves in baking tray & sprinkle with salt & oregano. Roast for 10 mins until skins bursting. 3. Meanwhile tear mozzarella into pieces. 4. Mix tapenade with olive oil to thin for a dressing. 5. Pile plates with rocket, tomatoes, mozarella pieces & drizzle over dressing. 24g 11g 15g 275kcal
Butter Bean Salad Lunch Serves: 2 800g tin Butter Beans, drained & gently rinsed. 200g tin Sweetcorn, drained & gently rinsed 2-3 Spring Onions, finely diced Dressing 1 tbsp Herb-Infused Olive Oil 1 tbsp White Wine Vinegar 1 tbsp Lemon Juice ½ tsp English Mustard ½ tsp Crushed Garlic 1. Whisk together the dressing ingredients. 2. Mix together the salad ingredients & pour over the dressing & mix. Cover in clingfilm & chill for 20 mins before serving. 3. Can also be used as a packed lunch, or for more people as a side dish. 23.5g 82g 9.5g 508kcal
Avocado 'Chicken' Wraps Lunch Serves: 2 150g Quorn Chicken-Style Pieces, sliced ½ Lime, juice only ½ tsp Mild Chilli Powder 1 Garlic Clove, chopped 1 tsp Olive Oil 2 Wraps 1 Avocado, sliced 1 Pepper, sliced 2-3 Iceberg Lettuce Leaves 1. Mix the vegetarian, chicken-style pieces with the lime juice, chilli powder and garlic. 2. Heat the oil in a non-stick frying pan then fry the pieces for a couple of mins, while you warm the wraps following the pack instructions. 3. Pile ingredients onto the wraps with the chicken-style pieces. Roll up, cut in half & tie. 22g 36g 23g 448kcal
Pasta, Roast Tomatoes & Cheese Serves: 4 8 large Tomatoes 200g Pasta 200g Goats Cheese, crumbled 1 tbsp Garlic-infused Olive Oil Salt & Pepper, to own taste 1. Preheat oven to 190c (170 fan), 375f, gas mark 5. Place tomatoes in roasting pan & drizzle over oil. Season with salt & pepper. Roast for 20-25 minutes. 2. Cook pasta in boiling water according to packet instructions. Drain & return to saucepan. 3. Roughly mash the tomatoes with a fork & add to pasta. Stir to mix. 4. Serve & crumble cheese over top of pasta dish. 21.2g 37g 22.2g 433kcal
Quick Tomato Pasta Serves: 4 500g dried Penne 10 Cherry Tomatoes* small bunch Basil 4 tbsp Olive Oil Salt & Pepper *must be very ripe 1. Cook the pasta in salted water according to packet instructions. 2. Meanwhile half the tomatoes & pick basil leaves. 3. Drain the pasta, toss with tomatoes, oil & basil. Season with salt & pepper. Serve immediately. 22.7g 86.2g 18.5g 602kcal
Vegan Lasagne Serves: 6 250g Red Lentils 1 tbsp Olive Oil 1 Onion, finely diced 1 Carrot, finely diced 1 Red Pepper, finely diced 1 Vegetable Stock Cube 200g Baby Spinach Leaves 9 Lasagne Sheets pinch Nutmeg little Oil for greasing Salt & Pepper to own taste For Sauce 30g Vegan Butter 4 tbsp Plain Flour 300ml Soya Milk 1 tsp Nutmeg 1 tsp Dijon Mustard 1 tsp Cider Vinegar 1. Heat oil in large saucepan & cook the onion, carrot, red pepper for 8-10 mins. 2. Add lentils, stir to combine & cover with cold water. Add stock cube & bring pan to simmer. Stir frequently. Top with water until lentils are cooked. Takes 15-20 mins. 3. In another pan, blanch spinach in boiling water until just wilted. Squeeze out excess water. 4. Using spinach water, add a drop of olive oil & then lasagne sheets. Cook until al dente. Drain & rinse with cold water. 5. Make sauce by melting butter in a pan, add the flour & stir until thickens. Add half the soya milk & whisk over heat. Keep adding milk & whisking until have thick, smooth sauce. Whisk in nutmeg, vinegar & mustard. 6. Grease lasagne baking dish. Add some spinach, season with nutmeg & salt & pepper. Add about a third of the sauce. Place 3 lasagne sheets on top. Add half the lentils & remaining spinach, top with 3 lasagne sheets, more lentils, final sheets. Pour over remaining sauce & some grated nutmeg. 7. Bake for 20-25 minutes on 180c (160 fan), Macro 350f, gasinfo markper 4. serving 20.6g 81.1g 10.1g 499kcal
Roasted Veg & Egg Serves: 1 3 Eggs ½ Red Pepper, sliced ½ Aubergine, sliced 1 small Onion, sliced 1 Garlic Clove, crushed 50g Mushrooms, sliced 1 Tomato, sliced 2 tbsp Olive Oil 1. Preheat oven to 200c (180 fan), 400f, gas mark 6. 2. Lay all the vegetables in large roasting tin. Coat with half the olive oil. Roast for 20 minutes until tender. 3. Meanwhile add remaining oil to non-stick frying pan & fry the eggs. 4. To serve, plate up the vegetables & place the eggs on top. 23g 24g 45g 593kcal
Tofu Skewers Serves: 1 350g Tofu, cubed 1-2 Peppers, cut into chunks 1 Courgette, in slices 8 Button Mushrooms Marinade 1 Lemon, grated rind & juice 1 Garlic Clove, crushed 1 tbsp Curry Paste 1. Combine marinade ingredients together in a shallow dish. Add the tofu & leave to marinate for 30 mins. 2. Blanch the pepper in boiling water for 4 mins, refresh under cold water tap & drain well. 3. Thread skewers with alternating vegetables & tofu. Either BBQ for 6 mins or cook under preheated grill for 3 mins each side. 26g 36g 15g 383kcal
Spaghetti & Marinated Tomatoes Serves: 4 500g Plum Tomatoes 350g dried Spaghetti 115g Parmesan, grated 4 tbsp Garlic-Infused Olive Oil 1. Chop tomatoes removing as many seeds & cores as possible. Put into a bowl with the oil & leave to infuse at room temperature for at least 2 hours. 2. Cook spaghetti according to packet instructions, then drain well. 3. Toss tomatoes & most of the parmesan through the spaghetti. Serve & sprinkle remaining parmesan over the dish. 22g 68.7g 23.5g 575kcal
Polenta with Mushrooms Serves: 4 250g Polenta 400g Mushrooms. sliced 175g Gruyere Cheese, grated 50g Butter Salt & Pepper to own taste 1. Line a shallow baking tin with baking paper. 2. Bring 1 ltr of water to a boil in a pan, add polenta in a steady stream, stirring constantly. Bring back to boil, stirring. Cook for 5 mins. Turn polenta out onto prepared tin & spread to even layer. Allow to cool. 3. Preheat oven to 200c (180 fan), 400f, gas mark 6, 4. Melt butter in non-stick frying pan & cook the mushrooms for 3-5 mins. Season. 5. Turn polenta out onto a chopping board & cut into wedges. Pile wedges into shallow baking tin, sprinkle with cheese & place mushrooms on top. Bake for 20 mins. 20g 49.7g 26.7g 520kcal
Spiced Lentils Serves: 4 250g Puy Lentils 200g Feta Cheese 5 tbsp Sun Dried Tomato Puree small handful Parsley, chopped Salt & Pepper to own taste 1. Place lentils in a large pan with 600ml water. Bring to boil, reduce heat & cover pan. Simmer for about 20 mins until lentils are tender. 2. Crumble feta into the pan. Add the puree, most of the parsley, a little salt & pepper. Stir & heat through for 1 min. 3. Serve in bowls. Garnish with remaining parsley. 22.7g 39.7g 14.7g 383kcal
Tamagoyaki Serves: 1 4 Eggs 1 tsp Sugar 1-2 tsp Mirin 2 tsp Soy Sauce 1 tsp Olive Oil 2-3 Spring Onion whites, chopped 3 tbsp Dashi Soup Stock* Dashi Soup Stock 3 slices Komb Seaweed 5 dried Shitake Mushrooms 1. To make Dashi Soup Stock add 750ml Water & seaweed to large pan & bring to a simmer. Do not boil. Simmer for 10 mins. Remove the seaweed & add the mushrooms. Continue to simmer for a further minute. Set aside for 20 mins & remove the mushrooms. 2. Beat with eggs with a fork & add the mirin, sugar, soy sauce & dashi. 3. Heat a non-stick frying pan. Add the oil. Next add chopped spring onions. Cook for 1-2 mins before adding the egg mixture. When set, remove from pan & roll. 25g 18g 30g 442kcal
Mushroom Concasse Serves: 2 16 small (8 medium) Mushrooms, cleaned 4 tsp Pine Nuts, toasted 1 Celery Stick, finely chopped 2 Garlic Clove, crushed 2 Shallots, finely chopped 2 tsp Olive Oil For the Concasse 4 large Tomatoes, diced 2 Peppers 2 Garlic Cloves, crushed 1 Shallot, diced 2 tbsp Basil, chopped 2 tsp dried Oregano 1 tbsp Olive Oil 1. To toast pine nuts dry fry in non-stick frying pan over a medium heat until start to turn golden. Takes 1-2 mins. 2. To make concasse, roast the peppers in a hot oven 200c (180 fan), 400f, gas mark 6 until browned. Keep the oven on. Set peppers aside. Chop & deseed. 3. Continuing with concasse, heat the olive oil in a saucepan add garlic & shallot, sweat until softened. Add tomatoes, herbs & peppers, splash of water & cook gently for 8-10 mins. Allow to cool a little & then blend in food processor or blender. The concasse is made. 4. In the frying pan, add the olive oil & gently fry the garlic, shallots & celery until soft. 5. Oven bake the mushrooms on a baking tray for 3-5 mins. 6. To serve spoon into each mushroom a little concasse, top with celery mix & sprinkle over pine nuts. You can also chop & spirnkle over any fresh herbs you like for garnish. 20.5g 35.5g 18.5g 391kcal
Butter Bean & Tofu Salad Serves: 1 350g Tofu, cubed 200g tin Butter Beans, rinsed & drained 2 tbsp Lemon Juice 1 tsp Olive Oil 1 Red Chilli, thinly sliced 1 tbsp Parsley, chopped 1-2 handfuls of Rocket 1. Assemble the butter beans, tofu, rocket, chilli onto a plate. Scatter over parsley. 2. Sprinkle over lemon juice & olive oil. 30g 41g 15g 419kcal
Simple Red Dahl Serves: 2 500g Tomatoes, chopped 150g Red Lentils 1 Red Onion, diced ½ tsp Turmeric 1 tsp Coconut Oil ½ tsp Ground Cumin ½ tsp Black Mustard Seeds ½ tsp Chilli Flakes 1 tsp Salt 1 Garlic Clove, crushed handful Coriander, chopped 1. Heat oil in saucepan & brown the onion. Stir in turmeric, cumin, mustard seeds, chilli & cook gently for a further minute. 2. Add garlic, tomatoes, lemtils & 600ml of water. Simmer for 30 mins, you may need to add more water to prevent sticking. Serve garnished with coriander. 23g 61.5g 2.5g 361kcal
Creamy Lentil Dhal Serves: 4 500g Red Lentils 1 tbsp Hot Curry Paste 1 tbsp Coconut Oil Salt & Pepper to own taste 1. Heat oil in deep saucepan & fry lentils for 1-2 mins, stirring continuously. 2. Stir in curry paste & add 600ml boiling water. 3. Bring to boil, reduce heat to a simmer. Cover pan & cook for 15 mins, stirring occasionally, until lentils are tender & curry had thickened. 4. Season generously & serve in bowls. 30.7g 75.5g 8g 497kcal
Whitechoke Salad Serves: 1 3 jar Artichokes, halved 100g white Crab Meat 50g Parmesan, crumbled ¼ Onion, sliced 1 Lemon, zest & juice 1 Garlic Cloves, crushed 1 tbsp Olive Oil handful Dill, snipped handful Rocket 1. To make dressing mix lemon juice, zest, garlic, olive oil, some of the dill. 2. Mix the crab into ½ of the dressing. 3. Lay rocket on plate then pile remaining ingredients & top. If required sprinkle over the remainder of the dressing. 37g 11g 30g 462kcal
Bean Chimichurri Salad Serves: 1 400g tin Black Beans, drained and rinsed 2 Tomatoes, chopped 25g frozen Sweetcorn, defrosted ¼ Red Onion, roughly chopped ½ Avocado, chopped for the Chimichurri large handful Coriander 2 tbsp Sherry Vinegar 2 tbsp Olive Oil ½ Garlic Clove, roughly chopped ¼ tsp Chilli Powder ¼ tsp Ground Cumin large handful Parsley, chopped 1. Whizz all the chimichurri ingredients together in a blender until combined. 2. In a bowl toss together all the salad ingredients. Drizzle over the dressing. 31g 50g 33g 627kcal
Coconut Balls Snack Serves: 8 100g Almond Flour 50g Almonds 50g Desiccated Coconut, unsweetened 50g 85% Dark Chocolate ½ tsp Vanilla Extract 1 tbsp Maple Syrup 1 Egg 1. Preheat oven to 180c (160 fan), 350f, Gas Mark 4. Line a baking tray with greaseproof paper. 2. Using a food processor, add almonds & chocolate & process until finely ground. Pour almonds & chocolate into a bowl. Mix in flour & coconut. In a separate bowl beat together the egg, vanilla & maple syrup. Then combine with the flour mix. 3. Using a small spoon, form the mixture into 16 little balls. Bake for about 10 mins. Leave to cool. 2 coconut balls per person make a lovely mid-morning or afternoon snack. 5.3g 7.1g 15.3g 187.3kcal