Just mix and bout commons that address from the alternative beneath to accommodated your circadian allocation of 1,400 calories - and still break satisfied. The account ambit from quick and simple to added adult dishes.
Allowances per week
* 2 glasses of wine (93cals, 0g fat)
* 48g amber bar (e.g. milk chocolate: 250cals, 15g fat; apparent amber 245cals, 13g fat)
* 70g allotment of block (e.g. bake-apple cake: 254cals, 11g fat; amber cake: 319cals, 20.1g fat; Swiss cycle 193cal)
Breakfast(Include a bottle of bake-apple abstract with anniversary option)
1.190g of reduced-sugar and reduced-salt broiled beans with 60g broiled mushrooms and 65g broiled tomatoes followed by a 125g pot of diet bio yoghurt with 120g broiled prunes.(306cals, 2.2g fat)
2. 1 confined of broiled summer fruits served with a 125g pot of apparent actual low-fat fromage frais, followed by a allotment of sesame Ryvita topped with 150g broken angel and 2 tsp auto curd. For the summer fruits broil 60g raspberries, 70g peach, 50g strawberries and 40g blackberries in a apathetic oven for 30 minutes. (285cals, 2.8g fat)
3. 1 basin (30g) Weetaflakes, topped with a scattering of raisins and 125ml skimmed milk, followed by a bottle of assistant and birthmark smoothie (whizz 60g beginning strawberries and 250ml algid skimmed milk in a blender with 100g chopped banana; top with ice). (336cals, 0.9g fat)
4. 1 basin (30g) absinthian close muesli with 125ml skimmed milk, followed by a allotment of multigrain rye crispbread topped with 30g broken beginning pineapple and 15g bargain fat cottage cheese. (270cals, 3.4g fat)
5. 1 basin of burning borsch (made with 1/4 pint skimmed milk) topped with 60g beginning chopped strawberries, followed by a basin of fig, allotment and assistant bloom with crystallised amber (mix 100g broken banana, 55g bisected figs, 100g chopped honeydew allotment and 10g chopped crystallised amber together; arctic until accessible to eat).(307cals, 2.5g fat)
6. 2 slices (72g) of wholemeal aliment topped with 30g reduced-fat cottage cheese and 40g canned pineapple chunks, followed by a basin of brittle close bake-apple bloom (mix calm 25g broken papaya, 30g broken kiwi fruit, 30g pineapple chunks and 1/2 affection fruit; top with 15g absinthian muesli, agilely broiled beneath a average barbecue for 5 minutes). (288cal, 3.4g fat)
Lunch
1. 1 allocation of amber rice bloom with chickpeas (mix calm 50g canned chickpeas, 100g canned tomatoes, 1tsp Worcestershire sauce, alkali and pepper, a birr of Tabasco, 30g onion, 1/2 abysm garlic, 200g above amber rice and 1tbsp beginning basil).(376cals, 4.3g fat)
2. 1 basin (250g) of canned potato and leek soup with 80g French bread. (346cals, 8.9g fat)
3. 100g broiled tofu burger served with 120g broiled yam, 120g amazon and onion bloom with 7g fat chargeless bathrobe For the tofu burger compound (serves 4), you charge 350g close tofu, 1 average onion, chopped, 45g chopped leeks, 75g formed oats, 20ml soya sauce, 25g breadcrumbs, scattering of coriander leaves, chopped. Mix all capacity together, division with celery alkali and pepper, appearance into burger shapes and broil at 180C/350F/gas mark 4 for 20 minutes.(408cals,10g fat)
4. 1 allocation of rice noodles with Quorn, followed by 100g alloyed bake-apple salad. For the noodles, add 270g adapted rice noodles to 300ml miso-flavoured banal (miso adhesive is awash in supermarkets) and adornment with 90g Quorn fillets, shredded, 110g pak choi, 60g broken carrots and 10g broken bounce onions. Division with Shoyu (low-salt soya sauce). (363cals, 5.5g fat)
5. 1 confined of pea and attic back-scratch with 175g aflame Thai ambrosial rice.(392cals, 7.5g fat)
6. 150g above wholemeal spaghetti, served with 85g amazon and garlic pasta booze and 15g Parmesan cheese, followed by a baby confined (100g) of canned rice pudding topped with 30g beginning strawberries.(377cals, 10g fat)
7. 1 basin (300g) canned lentil soup, followed by 1 apparent broiled bagel (70g) abounding with 30g hummus and 40g grated carrots.(352cals, 5.8g fat)
Dinner
(Follow anniversary advantage with a section of fruit)
1. Beetroot, fennel and auto risotto with aubergine salad
1 allocation of beetroot, fennel and auto risotto served with 1 allocation of broiled aubergine salad. (547cals, 20g fat)
2. Ratatouille and broiled potato
1 allocation of Romanian ratatouille served with 1 average (180g) broiled potato. (591cals, 20.4g fat)
3. Allotment and orange soup and broccoli flan
1 basin (300g) of allotment and orange soup, followed by 1 allotment (120g) of wholemeal broccoli flan served with 1 broiled yam (130g) and 1 allocation of blooming vegetable medley. For the allotment and orange soup you'll charge 500g grated carrots, 1 litre of water, 1 average onion, chopped, 60ml absinthian orange juice, alkali and pepper, a scattering of chopped coriander, 20ml individual chrism or creme fraiche. Put the capital capacity in a pan and accompany to boil, simmer for 1/2 an hour or until carrots are soft. Liquidise, season, adornment with coriander and cream. Serves 4. (568cals, 20.9g fat)
4. Vegetable moussaka, additional yoghurt dessert
1 allocation of vegetable moussaka, followed by 1 pot (125g) of diet bio yoghurt with 120g broiled prunes. For the vegetable moussaka you'll charge 500g aubergines, agilely sliced, 120g blah oil, 225g onions, agilely sliced, 5g garlic, crushed, 225 chopped mushrooms, 280g adapted red breach lentils, a scattering of broken basil leaves, 2 bay leaves, 25g amazon puree, 250g tomatoes, sliced, 500g above potatoes, 500g white booze fabricated with skimmed milk, 2 baby eggs and 150g grated complete cheddar cheese. Fry the aubergines with bisected of the oil and drain. Fry the onions and garlic in the actual oil and add the mushrooms, lentils and amazon puree. Now add the bay leaves and basil leaves, season, baker for 5 account and advance assimilate the basal of an ovenproof dish. Layer with aubergines, followed by the tomatoes and again the potatoes. Beat the eggs into the white booze and cascade over the potatoes; baptize over the cheese and broil at 180C/350F/gas mark 4 for 25-30 minutes. (Serves 4).(560cals, 21.2g fat)
5. Quorn korma and rice
1 allocation (250g) of shop-bought Quorn korma served with 1 allocation (180g) of above Basmati rice and a amazon and cucumber bloom (145g).(591cals, 18.4g fat)
6. Beanburger pitta pocket
1 broiled beanburger (180g) served central a ample wholemeal pitta bread, blimp with 90g alloyed bloom leaves and topped with a tablespoon of low-fat Greek yoghurt flavoured with a clasp of adhesive juice.For the beanburger compound (for 8) you'll charge 270g canned pureed red branch beans, 20g vegetable oil, 90g cautiously chopped onion, 1 abysm of ashamed garlic, 90g grated carrots, 75g oatmeal, 1 tbsp Vegemite, a scattering of basil leaves, torn. Fry the onion in bisected of the oil until brown, add garlic and the actual ingredients. Form into 8 burgers, besom with the actual oil and barbecue beneath a top calefaction for 5-7 account axis center during cooking.(559kcals, 12.9g fat)
7. Chickpea back-scratch and salad
1 allocation (280g) of chickpea back-scratch served with 2 chapattis (110g) and a blooming bloom with yoghurt-based dressing.For the chickpea back-scratch you'll charge 1 ample onion, chopped, 2 garlic cloves, crushed, one and a bisected tbsp vegetable oil, bisected a tsp chilli powder, 1tsp arena cumin, bisected tsp arena coriander, bisected tsp arena ginger, 250g chopped canned tomatoes, 20g amazon puree, 650g above or canned chickpeas, 450ml vegetable stock. Fry the onions until soft, add garlic and spices and baker for addition 4-5 account over a average heat. Add the added capacity and accompany to the boil, awning and again simmer for 1 hour. Adornment with chopped coriander leaves. (Serves 4).(576cals, 17.5g fat)
Snacks (twice a day)
- Bio yoghurt - any flavour (125g contains 68 calories, 0.1g fat)
- Broiled bake-apple - any affectionate (60g alloyed broiled bake-apple contains 160 calories, 0.2g fat)
- Vegetable crudites with low-fat bendable cheese (30g celery, 30g allotment and 30g Tesco Healthy Eating Light Bendable Cheese contains 49 calories, 2g fat)
- Bake-apple - any affectionate (80g assistant contains 76 calories, 0.2g fat; 160g mango contains 91 calories, 0.3g fat; 112g angel contains 53 calories, 0.1g fat)
- Popcorn (30g contains 68 calories, 0.8g fat)
- Malt loaf (35g contains 108 calories, 0.8g fat)
- Breadsticks (30g contains 118 calories, 2.5g fat)
- Pumpernickel aliment (33g contains 73 calories, 0.3g fat)
- Rye crispbread (30g contains 96 calories, 0.6g fat)
- Tesco Healthy Eating Currant Bun (55g contains 142 calories, 2.5g fat)
- Bake-apple teacake (40g contains 110 calories, 0.9g fat)
No comments:
Post a Comment