These are possible lunch options or when I fancy a lighter meal in the evening
Lunch Box Options
Sandwich for around 215:
Two slices low calorie bread (102)
Three slices Pastrami (18 each = 54)
5g light spread (18)
6g (extra light) Salad cream (14)
3g Dijon mustard (5)
Lettuce (8)
Tomato (13)
Blog post here
OR
Sandwich for around 239:
Two slices low calorie bread (102)
Sandwich for around 215:
Two slices low calorie bread (102)
Three slices Pastrami (18 each = 54)
5g light spread (18)
6g (extra light) Salad cream (14)
3g Dijon mustard (5)
Lettuce (8)
Tomato (13)
Blog post here
OR
Sandwich for around 239:
Two slices low calorie bread (102)
Two slices low-fat Turkey (42)
Low-fat cheese slice (55)
5cm cucumber sliced (9)
10g Salad cream (23)
Lettuce (8)
'Half' sandwich for around 181:
One slice white toasty bread (113)
5g Light spread (18)
Slice Roasted chicken (40)
Optional extras to make it a 300 calorie lunch:
Low calorie crisps (Walkers french fries = 84)
OR
Low fat yoghurt (Weight watchers Vanilla = 54) with 100g blueberries (50)
OR
Hard boiled egg (80) with 100g cherry tomatoes (20)
OR
Chocolate / dessert (100)
Click here to see day's meals planned out
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Blinis and Salmon
- 39 calories each (194 calories for five)
5 mini Blinis (115)
25g Low fat Philly soft cheese (25)
25g Smoked salmon (45)
5g low fat salad cream (9)
Blog post here
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Prawn and Tomato
(201 calories)
This was a creation of my toddler son but would make a great post-workout meal as it's packed with lean protein prawns. As well as the tomato being rich in antioxidants the carbs of the tomato and the fat of the mayo should aid in the body's processing of the protein.
85g King Prawns (about 8) = 102
1tsp olive oil = 39
Salad tomato = 13
18g Cocktail gherkins = 5
1 Tbs Light mayonnaise = 42
If the prawns were grilled rather than fried in the oil and only half a Tablespoon of mayo used then that would save 40 calories, which could be used to increase the number of prawns for an even better low-fat protein rich meal.
Blog post here
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Marvelous mushroom Stroganoff
– as open sandwich topping (280 calories)
RECIPE SERVES 3 x 150 calories
180g white mushrooms (40)
125g shitake mushrooms (16)
160g chestnut mushrooms (21)
1 brown onion (40)
30g (1 Tbs) plain flour (101)
6g butter (45)
1 pot Knorr 28g vege stock (33)
200mls creme fraiches (153)
Directions:
1. Fry onions with butter until softened, add sliced mushrooms and cook until limp and browned. Remove from bowl and set aside.
2. Then in the same pan stir in vegetable stock (stir in any brown bits) bring to the boil and cook until mixture reduced by a third. Reduce heat to low and return mushrooms and onion to pan.
3. Remove pan from heat and stir together the creme fraiche and flower - blend into the mushrooms. Return pan to heat and cook on low heat just until sauce thickens. Stir in seasoning (and parsley if wish).
Serve on one slice of toasted granary bread (110) with 5g light spread (20)
Blog post here (as full meal on spaghetti)
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Split salad for one (265 calories)
50g (couple of handfuls) Lettuce leaves = 8
Half large bell pepper = 23
2.5 slices lean Ham (34 cals each) = 83
1 hard boiled egg = 90
50g pickled beetroot = 14
Salad tomato = 30
Cucumber (about 5cm long / 50g) = 8
2tsp Balsamic vinegar = 6
2 spring onions = 5
I call this a split salad as I’ll prepare it the night before and split the ‘dry’ and ‘wet’ ingredients. So the shreaded lettuce, diced bell pepper, finely sliced spring onion and the ham (sliced & rolled then scattered around the salad) with the hard boiled egg resting on top whole ready for me to cut up at the time of eating. Then the diced beetroot, tomato and cucumber go in a separate pottle with the balsamic vinegar. To be added at the time of serving – all mixed up for a glorious taste and texture explosion.
Coming in at just 265 calories there is room for some yoghurt and fruit, or a bigger meal later.
Blog post here
Half large bell pepper = 23
2.5 slices lean Ham (34 cals each) = 83
1 hard boiled egg = 90
50g pickled beetroot = 14
Salad tomato = 30
Cucumber (about 5cm long / 50g) = 8
2tsp Balsamic vinegar = 6
2 spring onions = 5
I call this a split salad as I’ll prepare it the night before and split the ‘dry’ and ‘wet’ ingredients. So the shreaded lettuce, diced bell pepper, finely sliced spring onion and the ham (sliced & rolled then scattered around the salad) with the hard boiled egg resting on top whole ready for me to cut up at the time of eating. Then the diced beetroot, tomato and cucumber go in a separate pottle with the balsamic vinegar. To be added at the time of serving – all mixed up for a glorious taste and texture explosion.
Coming in at just 265 calories there is room for some yoghurt and fruit, or a bigger meal later.
Blog post here
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Bolognese sauce
(218 calories) – served on low cal toast (62) = 280
SAUCE RECIPE SERVES 5 (easily) for 218 each
Large onion = 53
1tsp olive oil = 39
500g Extra lean mince = 620
1.5 Tbs (45g) Concentrated tomatoe puree = 41
400g tin of Chopped Tomatoes = 88
500g Passata (sieved tomatoes) = 125
160g (6 Tbs) Garden peas = 90
150g baby button mushrooms = 24
2 garlic cloves = 8
Thyme & Oregano, Salt & Pepper
Instructions:
1. Fry the finely chopped onion in the olive oil (using non stick pan). Once lightly browned add the mince – breaking up and stirring – fry until browned evenly (5mins).
2. Add the puree, chopped tomatoes, passata to the mince and onion.
3. Add the garden peas (now if frozen otherwise after mushrooms) and the mushrooms.
Simmer sauce 8 – 10 minutes.
Use one fifth of sauce (about two large ladles) as topping on toast.
Freeze the other servings for another time!
(218 calories) – served on low cal toast (62) = 280
SAUCE RECIPE SERVES 5 (easily) for 218 each
Large onion = 53
1tsp olive oil = 39
500g Extra lean mince = 620
1.5 Tbs (45g) Concentrated tomatoe puree = 41
400g tin of Chopped Tomatoes = 88
500g Passata (sieved tomatoes) = 125
160g (6 Tbs) Garden peas = 90
150g baby button mushrooms = 24
2 garlic cloves = 8
Thyme & Oregano, Salt & Pepper
Instructions:
1. Fry the finely chopped onion in the olive oil (using non stick pan). Once lightly browned add the mince – breaking up and stirring – fry until browned evenly (5mins).
2. Add the puree, chopped tomatoes, passata to the mince and onion.
3. Add the garden peas (now if frozen otherwise after mushrooms) and the mushrooms.
Simmer sauce 8 – 10 minutes.
Use one fifth of sauce (about two large ladles) as topping on toast.
Freeze the other servings for another time!
Chicken
& Mushroom Soup
(161 calories), with bread & butter (110) = 271
(161 calories), with bread & butter (110) = 271
RECIPE SERVES FOUR (Total 643, Serving 161)
Philadelphia Cook book
Philadelphia Cook book
1 tsp olive oil = 40
1 large leek = 38
300 g baby button mushrooms = 48
2 garlic cloves = 8
600 ml chicken stock (1 Knorr Stock Pot) = 27
355 g chicken breast, thinly sliced = 351
120 g extra light Philadelphia cheese = 132
Freshly ground pepper
Chopped fresh chives (to garnish)
Instructions
Heat the oil in large saucepan over medium heat. Add the leek, mushrooms an garlic. Cook for 5-6 minutes or until tender.
Add the stock and being to boil. Reduce heat and add chicken and simmer for another 5 minutes until children cooked through.
Combine the Philly with a little of the soup moxie and mix until smooth. Then stir this mixture in to the soup. Season with perp and heat through gently (make sure heated gently and not boiled or it may separate).
Garnish with chopped chives
Bread:
If serving with crusty bread then allow approx. 90 calories per slice (if loaf is no rounder than average coffee cup and cut about 2cm wide) with approx. 20 calories per tsp butter.
Sorry no blog post yet
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Two egg lunch
(303 calories)
I love hard boiled eggs - and a childhood favourite is to have it sliced on buttery white bread.
2 eggs = 140 to 196
White bread = 95
Light spread = 14
1/2 salad tomato = 7
1.5tsp salad cream = 7
Eggs are one of the 'superfoods' because they are high in protein and although high in calories because of the yolk's fat content it's 'good fat' full of omegas - that 'they' say are good for the liver (and that is the organ that cleanses the body and process fat storage).
Instructions
Spread the white bread with some light olive oil spread and one sliced boiled egg (70 - 88 cals depending on size) and half a sliced salad tomato.
With the other egg I slice it in half length ways and careful scoop out the yolk and mix the yolk with 1.5tsp of salad cream and some curry powder - then spoon the mixture back into the egg. Deviled eggs - another childhood comeback!
Blog post here
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Smoked Mackerel salad
(262 caloriess)
Despite the high calorie content of the mackerel, it has a strong flavour so not much is needed to get a good source of protein and omega fats, that goes great with the soft flavour of new potatoes. It didn't take much low fat creme fraiche to make a nice dressing with the horseradish sauce. Top with spring onion and cherry tomatoes for a full flavoured light meal.
100g new potatoes = 75
50g Smoked mackerel = 148
4g Horseradish sauce = 8
1tsp Creme Fraiche = 7
Spring Onion = 3
1/2 cup cherry tomatoes = 14
Instructions
Cover the potatoes in cold water and bring to the boil - simmer for approx 15 minutes (you know they're done when you can easily put a bread knife in).
Meanwhile slice the spring onion and half the tomatoes then mix the horseradish and creme fraiche and set aside.
When done, drain the potatoes and tear the mackerel and scatter over the top. Then scatter the onion and tomatoes on top. Drizzle the sauce on top.
Blog post here
Smoked Mackerel salad
(262 caloriess)
Despite the high calorie content of the mackerel, it has a strong flavour so not much is needed to get a good source of protein and omega fats, that goes great with the soft flavour of new potatoes. It didn't take much low fat creme fraiche to make a nice dressing with the horseradish sauce. Top with spring onion and cherry tomatoes for a full flavoured light meal.
100g new potatoes = 75
50g Smoked mackerel = 148
4g Horseradish sauce = 8
1tsp Creme Fraiche = 7
Spring Onion = 3
1/2 cup cherry tomatoes = 14
Instructions
Cover the potatoes in cold water and bring to the boil - simmer for approx 15 minutes (you know they're done when you can easily put a bread knife in).
Meanwhile slice the spring onion and half the tomatoes then mix the horseradish and creme fraiche and set aside.
When done, drain the potatoes and tear the mackerel and scatter over the top. Then scatter the onion and tomatoes on top. Drizzle the sauce on top.
Blog post here
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Smoked Salmon and Blueberry Salad
(250 calories)
Jillian Michael's Oxidiser salad
1 cup Lettuce
25g Light Cheddar Cheese = 78
60g Smoked Salmon = 108
15g Light Salad Cream = 22
9ml Balsami Vinegar = 9
20g Blueberries = 6
4 chopped almonds = 28
Layer and mix the ingredients - voila!
Blog post here
Smoked Salmon and Blueberry Salad
(250 calories)
Jillian Michael's Oxidiser salad
1 cup Lettuce
25g Light Cheddar Cheese = 78
60g Smoked Salmon = 108
15g Light Salad Cream = 22
9ml Balsami Vinegar = 9
20g Blueberries = 6
4 chopped almonds = 28
Layer and mix the ingredients - voila!
Blog post here
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