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!