Recipes

BREAKFAST

296
kcal

452
kcal

SPECIAL SCRAMBLED EGGS

Women

2 eggs

28g smoked salmon

1 slice wholemeal toast

1 ½ teaspoons butter

Men

2 eggs

42g smoked salmon

2 slices wholemeal toast

1 ½ teaspoons butter

Small banana

Break eggs into a bowl and whisk with a tablespoon of water. Add black pepper to taste. Heat half the butter in a pan on low. Heat eggs and cook gently until firm. Add remaining butter to the cooked eggs and stir in smoked salmon strips. Pile onto toast.

313
kcal

426
kcal

BREAKFAST BAGEL

Women

1 cinnamon and raisin bagel

½ tablespoon almond butter

½ apple, sliced

Men

1 cinnamon and raisin bagel

1 ½ teaspoons butter

1 apple, sliced

200ml oat milk

Toast bagel lightly and spread on butter while hot. Slice the apple and put on butter. Men can enjoy oat milk on the side.

315
kcal

471
kcal

COFFEE N COCONUT OATS

Women

150g low-fat Greek yoghurt

40g porridge oats

65ml coconut milk

65ml brewed coffee

½ teaspoon cinnamon

Men

225g low-fat Greek yoghurt

60g porridge oats

95ml coconut milk

65ml brewed coffee

½ teaspoon cinnamon

Mix everything together thoroughly then transfer to suitable container. Leave overnight. This is great to take to work or when on a busy schedule.

298
kcal

423
kcal

SIMPLE BREAKFAST CEREAL

Women

2 shredded-wheat biscuits

175ml semi-skimmed milk

115ml fresh orange juice

Men

2 shredded-wheat biscuits

175ml semi-skimmed milk

150ml fresh orange juice

10 almonds

Pour ice-cold milk on the shredded-wheat cereal; enjoy orange on the side and a handful of nuts (men only).

293
kcal

420
kcal

HAM AND MUSHROOM FRITTATA

Women

½ teaspoon olive oil

40g chestnut mushrooms, sliced

25g ham, diced

40g bag of spinach

2 medium eggs, beaten

1 tablespoon grated cheddar

1 slice wholemeal bread

Men

½ teaspoon olive oil

40g chestnut mushrooms, sliced

50g ham, diced

40g bag of spinach

2 medium eggs, beaten

2 tablespoons grated cheddar

2 slices wholemeal bread

Heat the grill to its highest setting. Heat the oil in an ovenproof frying pan over a medium-high heat. Tip in the mushrooms and fry for 2 minutes until softened. Stir in the ham and spinach and cook for 1 minute more until the spinach has wilted. Season well with black pepper. Reduce the heat and pour over the eggs. Cook undisturbed for 3 minutes until the eggs are mostly set. Sprinkle over the cheese and put under the grill for 2 minutes. Serve hot or cold.

306
kcal

425
kcal

PEACH QUINOA PORRIDGE

Women

40g quinoa

15g porridge oats

135ml unsweetened almond milk

1 fresh peach

1 teaspoon Forever Bee Honey

Men

60g quinoa

25g porridge oats

175ml unsweetened almond milk

1 fresh peach

1 teaspoon Forever Bee Honey

Put the quinoa oats in a small saucepan with 125ml water and half of the almond milk. Bring to the boil then simmer gently for 5-10 minutes, stirring occasionally. Pour in the remaining almond milk and cook for 5 minutes until creamy. Spoon into bowls or jars and top with sliced peach and Forever Bee Honey.

SNACK

197
kcal

282
kcal

CHEESY POPCORN

Women

30g popcorn, cooked

1 ½ tablespoons dried parmesan

1 teaspoon olive oil

Men

48g popcorn, cooked

2 tablespoons dried parmesan

1 teaspoon olive oil

Put all ingredients in a plastic bag and shake; serve in a bowl.

191
kcal

277
kcal

BANANA RICE CAKES

Women

2 brown rice cakes

1 tablespoon peanut butter

½ small banana

Men

2 brown rice cakes

1 ½ tablespoon peanut butter

1 small banana

Spread the rice cakes with the peanut butter. Top with sliced banana.

206
kcal

312
kcal

CARROT AND CORIANDER SOUP

Women

400g tin of light carrot and coriander soup

1 slice wholemeal toast

1 teaspoon butter

Men

400g tin of light carrot and coriander soup

2 slices wholemeal toast

2 teaspoons butter

Serve hot with buttered toast.

188
kcal

273
kcal

COOKIE AND LATTE

Women

200ml semi-skimmed milk

1 teaspoon coffee granules

½ Forever Pro X2 bar, chocolate

Men

200ml semi-skimmed milk

1 teaspoon coffee granules

1 Forever Pro X2 bar, chocolate

Add a teaspoon of water to the coffee and mix into a paste, stirring vigorously. Add the hot milk. Enjoy with the cookie.

183
kcal

293
kcal

PLOUGHMAN’S ON A STICK

Women

2 thin slices of lean ham, visible fat removed

4 silverskin (pickled) onions, drained

25g Edam cheese

1 apple

Men

3 thin slices of lean ham, visible fat removed

6 silverskin (pickled) onions, drained

50g Edam cheese

1 apple

Cut each slice of ham into three long strips and roll up each strip tightly. Thread the rolled-up ham strips on to skewers or cocktail sticks along with the pickled onions. Add chunks of cheese and eat with the apple.

191
kcal

286
kcal

HONEY-ROASTED CHICKPEAS

Women

100g tinned chickpeas

1 teaspoon coconut oil

1 teaspoon Forever Bee Honey

Pinch of cinnamon

Pinch of nutmeg

Men

150g tinned chickpeas

1 ½ teaspoons coconut oil

1 ½ teaspoon Forever Bee Honey

Pinch of cinnamon

Pinch of nutmeg

Drain and rinse the chickpeas in a colander. Place them on a towel to dry off. Spread chickpeas on a baking sheet in a single layer. Bake 160°C for approximately 45 minutes or until crispy. While the chickpeas are still hot, toss them in a bowl with the oil, honey, cinnamon, and nutmeg. Make more and store in an airtight container for a ready-to-go snack.

204
kcal

302
kcal

TOMATO AND FETA CHEESE ON OAT CAKES

Women

2 oatcakes

40g crumbled feta cheese

1 sliced tomato

Sprinkle dried mixed herbs

Men

3 oatcakes

60g crumbled feta cheese

1 sliced tomato

Sprinkle dried mixed herbs

Layer the tomato on the oatcakes and top with cheese. Sprinkle with the mixed herbs.

LUNCH & DINNER

465
kcal

535
kcal

MEXICAN CHICKEN STUFFED PEPPERS

Women

½ tablespoon olive oil

25g chopped onion

¼ teaspoon garlic salt

¼ teaspoon chilli powder

112g minced chicken/turkey

75g chopped tomatoes

1 medium red pepper Seasoning

½ teaspoon paprika

¼ teaspoon dried oregano

Pinch of ground cinnamon

125g cooked brown rice

Men

½ tablespoon olive oil

25g chopped onion

¼ teaspoon garlic salt

¼ teaspoon chilli powder

142g minced chicken/turkey

75g chopped tomatoes

1 medium red pepper Seasoning

½ teaspoon paprika

¼ teaspoon dried oregano

Pinch of ground cinnamon

150g cooked brown rice

Heat oil in a frying pan. Add onion, garlic and chilli and cook for 2 minutes while stirring. Add chicken and cook until no longer pink. Sprinkle with seasoning mixture, stir well. Stir in tomatoes and bring to a boil. Reduce heat then simmer until most of the liquid has evaporated. In a pan of water, blanch peppers cut in half (and deseeded) for 2–3 minutes. Fill peppers with chicken mixture. Serve with the rice.

456
kcal

540
kcal

BLT SALAD WITH AVOCADO

Women

2 rashers unsmoked

lean bacon chopped

1 tomato, chopped

1 tablespoon light mayonnaise

Fresh black pepper, to taste

150g mixed salad leaves

½ avocado, diced

75g grapes

150ml semi-skimmed milk

Men

2 rashers unsmoked

lean bacon chopped

1 tomato, chopped

1 tablespoon light mayonnaise

Fresh black pepper, to taste

150g mixed salad leaves

1 avocado, diced

75g grapes

175ml semi-skimmed milk

Combine the diced tomatoes with the mayonnaise and season with a fresh pepper. To serve, put the mixed salad leaves on a plate then top with avocado and chopped bacon. Enjoy with a glass of ice-cold milk.

442
kcal

549
kcal

CHICKEN QUINOA SALAD

Women

95g cooked quinoa

50g canned red kidney beans

30g canned sweetcorn

¼ medium red onion, chopped

¼ red pepper, chopped

115g cooked chicken, diced

1 tablespoon low-fat French dressing

Small orange, apple or pear

Men

145g cooked quinoa

50g canned red kidney beans

30g canned sweetcorn

¼ medium red onion, chopped

¼ red pepper, chopped

140g cooked chicken, diced

1 tablespoon low-fat French dressing

Small orange, apple or pear

Place the quinoa in a large bowl and add the kidney beans, corn, onion, pepper and chicken. Pour the vinaigrette over the salad and stir to combine well. Enjoy the fruit for dessert.

437
kcal

559
kcal

BAKED SALMON AND NEW POTATOES

Women

113g salmon fillet

200g boiled new potatoes

75g cooked green beans

Lemon wedges to serve

Men

170g salmon fillet

200g boiled new potatoes

75g cooked green beans

Lemon wedges to serve

Bake salmon, wrapped in foil with a squeeze of lemon and a pinch of freshly grounded black pepper, in 180°C oven until cooked. Serve the rest of the cooked vegetables.

471
kcal

561
kcal

CAULIFLOWER MAC N CHEESE

Women

50g cauliflower

100g gnocchi

½ teaspoon butter

½ teaspoon garlic salt

½ tablespoon plain flour

150ml semi-skimmed milk

30g low-fat cheddar cheese, grated

Black pepper, to taste

1 tablespoon wholemeal breadcrumbs

Men

50g cauliflower

150g gnocchi

½ teaspoon butter

½ teaspoon garlic salt

½ tablespoon plain flour

150ml semi-skimmed milk

30g low-fat cheddar cheese, grated

Black pepper, to taste

1 tablespoon wholemeal breadcrumbs

Preheat oven to 180°C. Bring a pan of salted water to the boil, add cauliflower then gnocchi. Cook until gnocchi floats to the top. Drain cauliflower and gnocchi in a colander and rinse with cold water. Set aside. In a small saucepan set over a medium heat, melt butter and stir in garlic. Cook until aromatic. Whisk in flour, then slowly whisk in the milk. Bring sauce to a low boil to thicken. Stir in cheese until melted, remove from heat and season with pepper to taste. Place gnocchi and cauliflower in a baking dish and coat with cheese mixture. Top with breadcrumbs and mist with low-calorie cooking oil. Bake for 20 minutes or until cheese bubbles and topping is browned.

452
kcal

557
kcal

BEETROOT, CHICKEN AND FETA SALAD

Women

85g cooked chicken breast

1 hard-boiled egg

50g cooked beetroot

1 tablespoon feta cheese

1 wholemeal pitta bread

2 tablespoons low-fat

French dressing

150g spinach leaf salad

Men

140g cooked chicken breast

1 hard-boiled egg

50g cooked beetroot

2 tablespoons feta cheese

1 wholemeal pitta bread

2 tablespoons low-fat French dressing

150g spinach leaf salad

Chop the egg and beetroot. Add the spinach and toss. Top with the chicken and crumbled feta. Drizzle on the dressing and serve with the pitta bread

455
kcal

568
kcal

BBQ PULLED PORK SANDWICH

Women

113g pulled pork

1 medium wholemeal roll

1 tablespoon BBQ sauce

Handful of watercress

1 tomato

100g beetroot salad

1 apple

Men

150g pulled pork

1 large wholemeal roll

1 tablespoon BBQ sauce

Handful of watercress

1 tomato

100g beetroot salad

1 apple

Cook the pork as instructed on the pack. Cut open and toast the roll lightly. Add the watercress to the open roll as well as the sliced tomato and pork. Drizzle the BBQ sauce and serve with the beetroot salad and apple wedge on the side.

444
kcal

543
kcal

ALOO GOBI WITH BASMATI RICE

Women

Low-calorie cooking spray

½ onion, peeled and finely chopped

½ teaspoon garlic salt

½ teaspoon ground ginger

½ tablespoon mild curry powder

125g potatoes, peeled and cut into chunks

75g cauliflower/broccoli florets

¼ red pepper, deseeded and cut into chunks

80g frozen peas

125ml passata

50ml water

1 tablespoon low-fat Greek yoghurt

A handful of coriander

125g cooked brown basmati rice

Men

Low-calorie cooking spray

½ onion, peeled and finely chopped

½ teaspoon garlic salt

½ teaspoon ground ginger

½ tablespoon mild curry powder

150g potatoes, peeled and cut into chunks

100g cauliflower/broccoli florets

½ red pepper, deseeded and cut into chunks

100g frozen peas

150ml passata

50ml water

2 tablespoons low-fat Greek yoghurt

A handful of coriander

150g cooked brown basmati rice

Spray a frying pan with low-calorie cooking spray and place over a medium heat. Add the onions and stir-fry for 2–3 minutes. Add the garlic, ginger and curry powder and stir-fry for 20–30 seconds. Add the potatoes, cauliflower/broccoli, red pepper and peas and stir-fry for 2–3 minutes. Stir in the passata, water and bring to the boil. Cover, reduce the heat to medium, and cook, stirring occasionally, for 15–20 minutes. Drizzle with the yoghurt and coriander. Serve with steamed basmati rice. Tip: This recipe is suitable for freezing.

453
kcal

572
kcal

VEGETARIAN SPAGHETTI BOLOGNESE

Women

¼ red onion 1 small carrot

1 garlic clove

½ celery stick

Low-calorie cooking spray

100g meat-free mince

200g chopped tomatoes

1 tablespoon freshly chopped basil

1 teaspoon dried mixed herbs

A pinch of chilli

140g cooked

whole-wheat spaghetti

1 tablespoon grated parmesan cheese

150g fresh fruit salad

Men

¼ red onion

1 small carrot

1 garlic clove

½ celery stick

Low-calorie cooking spray

150g meat-free mince

300g chopped tomatoes

1 tablespoon freshly chopped basil

1 teaspoon dried mixed herbs

A pinch of chilli

175g cooked

whole-wheat spaghetti

1 tablespoon grated parmesan cheese

150g fresh fruit salad

Slice the red onion, carrots, garlic, and celery. Place in a pan sprayed with low-calorie cooking spray and fry for 2-3 minutes. Add the mince and fry for a few minutes. Add the tomatoes and herbs and bring to the boil; cover and simmer gently for 30 minutes. Serve with the spaghetti and sprinkle with cheese and basil. Enjoy fresh fruit salad for dessert.

458
kcal

545
kcal

PARMESAN HERB-CRUSTED FISH

Women

200g white fish of your choice

1 tablespoon grated parmesan cheese

2 teaspoons olive oil

1 teaspoon mixed dried herbs

200g boiled new potatoes

75g cooked green beans

Men

250g white fish of your choice

1 tablespoon grated parmesan cheese

2 teaspoons olive oil

1 teaspoon mixed driedherbs

200g boiled new potatoes

75g cooked green beans

75g grapes

Lay fish skin-side down on a baking sheet. Mix together the parmesan and dried herbs. Brush half the oil on the fish and coat with the crust mix. Take the potatoes and cut in half; coat with the remaining oil and spread on a baking sheet. Cook both fish and potatoes in the oven 190°C until potatoes are golden and fish is firm. Serve with beans and lemon wedges.

416
kcal

551
kcal

OPEN TURKEY SANDWICH

Women

113g cooked turkey slices

¼ avocado

15g lettuce

2 slices wholemeal bread

2 teaspoons cranberry sauce

Apple or orange

Men

170g cooked turkey slices

½ avocado

15g lettuce

2 slices wholemeal bread

2 teaspoons cranberry sauce

Apple or orange

Layer the bread with the lettuce, turkey, avocado and cranberry sauce. Enjoy the fruit for dessert.

444
kcal

537
kcal

LIME AND GINGER PORK & NOODLES

Women

100g cooked noodles

¼ onion

100g stir-fry vegetables, mixed

1 clove of garlic

113g pork tenderloin cubed

1 medium lime, juiced

½ teaspoon ground ginger

Men

100g cooked noodles

¼ onion

100g stir-fry vegetables, mixed

1 clove of garlic

170g pork tenderloin cubed

1 medium lime, juiced

½ teaspoon ground ginger

In a wok or large frying pan, heat low-calorie spray oil. Add onion and sauté. Add garlic and vegetables to soften. Add this to the cooked noodles, put on the side. Now cook the pork in the pan until cooked through and add to the noodle mix. Finally, add lime juice, ginger and 2 tablespoons of water. Mix well to create a smooth sauce. Simmer for 1 minute until thickened and slightly reduced. Coat the pork stir fry!