TOTAL DAILY CALORIES

1399 Calories

BREAKFAST

6 servings

240 calories per serving

(milk  100 ml per person approx 46 calories)

Oat Crunch with Milk

200 g oats

50 g puffed oats

20 g flaked almonds

30 g sunflower seeds

½ tsp vanilla extract

2 tblsp honey

1.5 tblsp molasses
  • Put dry ingredients in bowl
  • Melt honey and molasses in pan
  • Stir into dry ingredients
  • Add vanilla
  • Spread onto baking tray
  • Bake in oven gas 3 (170C fan 150C) for approx 20 mins until browned
  • Stir several times to prevent burning

 

Try Rice Dream 100ml 47 calories or

Or Kara coconut milk 100 ml 27 calories or Alpro Soya Milk 100ml 38 calories

SNACK

5 servings

100 calories per serving

2 Ryvitas 82 calories  per serving

Pea & Mint Dip

150g frozen peas

150g frozen broad beans

150g frozen soya beans

100g soya yoghurt

1 tblsp fresh mint

salt & pepper to season

 

2 Sunflower Seed and Oat Ryvitas per serving
  • Put frozen vegetables in food processor
  • Add mint and yoghurt
  • Whizz until soft
  • Add salt and pepper to season

LUNCH Eat potato hot or cold

1 serving 330 calories

Baked Sweet Salmon Potato & Curried Coleslaw

1 small sweet potato (approx 160g)

¼ tin wild red salmon ( approx 55g)

juice ½ lemon

2 spring onions

black pepper

75g  shredded white cabbage

20g grated carrot

10 g dairy free mayonnaise (try mayola)

10 g soya yoghurt

10 g raisins

½ tsp curry powder
  • Finely chop spring onions
  • Mix salmon with lemon juice and black pepper
  • Mix grated carrot, shredded cabbage, mayonnaise, yoghurt, raisins and curry powder
  • Serve salmon and coleslaw with baked potato

SNACK Eat & freeze

12 servings

200 calories per serving

Blueberry & Apple Muffins

 

110 g ground almonds

110 g rye flour

1 tsp baking powder

½ tsp baking soda

1 tsp cinnamon

80 g honey

3 eggs

150 g fresh blueberries

150 g apple

75 ml olive oil
  • Chop apple
  • Mix all ingredients and place in muffin cases
  • Bake gas 4 (180c, fan 160c) for approx 30 mins until risen and browned

SUPPER

4 servings

238 calories per serving

(40g brown rice per person 148 calories and 50g green beans per person 15 calories)

Honey & Tarragon Chicken with Brown Basmati Rice and Green Beans

 

4 chicken thighs

1 orange

1 tblsp tomato puree

1 400 g tin of chopped tomatoes

1 onion

1 tblsp dried tarragon

1 tblsp tamari

1 tblsp honey
  • Juice orange
  • Slice onions thinly and sweat in a little water
  • Skin chicken thighs
  • Mix honey, tamari, tomato puree, tinned tomatoes and tarragon
  • Place chicken pieces with onion in baking dish
  • Pour over sauce
  • Bake in oven gas mark 5 (190c, fan 170c) for approx 1 hour until chicken is tender