Filter by:
Red pepper & onion omelette with juice
Breakfast
| Calories |
| 329 |
| Total Sugars |
| 17.82 |
| Free Sugars |
| 12.5 |
| Total Fat |
| 15.94 |
| Saturates |
| 4.69 |
| Salt |
| 0.62 |
| Fruit |
| 1 |
| Veg |
| 1.63 |
| Red Meat |
| 0 |
| Oily Fish |
| 0 |
Eggs ratatouille with juice
Breakfast
| Calories |
| 305 |
| Total Sugars |
| 21.13 |
| Free Sugars |
| 14.31 |
| Total Fat |
| 10.49 |
| Saturates |
| 3.16 |
| Salt |
| 0.84 |
| Fruit |
| 1 |
| Veg |
| 4.88 |
| Red Meat |
| 0 |
| Oily Fish |
| 0 |
Mushrooms & tomatoes on toast with juice
Breakfast
| Calories |
| 329 |
| Total Sugars |
| 18.19 |
| Free Sugars |
| 13.06 |
| Total Fat |
| 15.31 |
| Saturates |
| 3.86 |
| Salt |
| 1.02 |
| Fruit |
| 1 |
| Veg |
| 2.75 |
| Red Meat |
| 0 |
| Oily Fish |
| 0 |
Tomato, pepper & mushroom omelette with juice
Breakfast
| Calories |
| 315 |
| Total Sugars |
| 16.57 |
| Free Sugars |
| 12.54 |
| Total Fat |
| 15.43 |
| Saturates |
| 4.55 |
| Salt |
| 0.61 |
| Fruit |
| 1 |
| Veg |
| 2.63 |
| Red Meat |
| 0 |
| Oily Fish |
| 0 |
Fruit & fibre with blueberries
Breakfast
| Calories |
| 298 |
| Total Sugars |
| 27.17 |
| Free Sugars |
| 9.6 |
| Total Fat |
| 6.26 |
| Saturates |
| 3.62 |
| Salt |
| 0.6 |
| Fruit |
| 1 |
| Veg |
| 0 |
| Red Meat |
| 0 |
| Oily Fish |
| 0 |
Bran flakes with mixed berries
Breakfast
| Calories |
| 289 |
| Total Sugars |
| 23.2 |
| Free Sugars |
| 5.6 |
| Total Fat |
| 5.36 |
| Saturates |
| 2.42 |
| Salt |
| 0.48 |
| Fruit |
| 1 |
| Veg |
| 0 |
| Red Meat |
| 0 |
| Oily Fish |
| 0 |
Weetabix with nuts, seeds & berries
Breakfast
| Calories |
| 348 |
| Total Sugars |
| 17.28 |
| Free Sugars |
| 2.08 |
| Total Fat |
| 12.2 |
| Saturates |
| 2.93 |
| Salt |
| 0.29 |
| Fruit |
| 1 |
| Veg |
| 0 |
| Red Meat |
| 0 |
| Oily Fish |
| 0 |
Spiced eggs, spinach & tomatoes with melon
Breakfast
| Calories |
| 343 |
| Total Sugars |
| 16.73 |
| Free Sugars |
| 1.97 |
| Total Fat |
| 11.52 |
| Saturates |
| 3.32 |
| Salt |
| 0.96 |
| Fruit |
| 1 |
| Veg |
| 3.38 |
| Red Meat |
| 0 |
| Oily Fish |
| 0 |
Spinach & eggs on toast with melon
Breakfast
| Calories |
| 306 |
| Total Sugars |
| 8.51 |
| Free Sugars |
| 1.96 |
| Total Fat |
| 12.55 |
| Saturates |
| 3.69 |
| Salt |
| 0.67 |
| Fruit |
| 1 |
| Veg |
| 1.88 |
| Red Meat |
| 0 |
| Oily Fish |
| 0 |
Oatibix with mixed berries
Breakfast
| Calories |
| 336 |
| Total Sugars |
| 19.1 |
| Free Sugars |
| 1.5 |
| Total Fat |
| 7.88 |
| Saturates |
| 2.82 |
| Salt |
| 0.33 |
| Fruit |
| 1 |
| Veg |
| 0 |
| Red Meat |
| 0 |
| Oily Fish |
| 0 |
2 Boiled eggs on toast and melon
Breakfast
| Calories |
| 301 |
| Total Sugars |
| 7.04 |
| Free Sugars |
| 1.36 |
| Total Fat |
| 13.37 |
| Saturates |
| 3.88 |
| Salt |
| 0.97 |
| Fruit |
| 1 |
| Veg |
| 0 |
| Red Meat |
| 0 |
| Oily Fish |
| 0 |
Fried egg, mushrooms tomatoes & toast
Breakfast
| Calories |
| 318 |
| Total Sugars |
| 9.35 |
| Free Sugars |
| 1.05 |
| Total Fat |
| 16.46 |
| Saturates |
| 4.59 |
| Salt |
| 0.84 |
| Fruit |
| 1 |
| Veg |
| 1.75 |
| Red Meat |
| 0 |
| Oily Fish |
| 0 |
Homemade granola with berries & greek yoghurt
Breakfast
| Calories |
| 346 |
| Total Sugars |
| 12.24 |
| Free Sugars |
| 0.83 |
| Total Fat |
| 15.55 |
| Saturates |
| 2.57 |
| Salt |
| 0.12 |
| Fruit |
| 1 |
| Veg |
| 0 |
| Red Meat |
| 0 |
| Oily Fish |
| 0 |
Shredded wheat with nuts & mixed berries
Breakfast
| Calories |
| 345 |
| Total Sugars |
| 16.8 |
| Free Sugars |
| 0.64 |
| Total Fat |
| 9.07 |
| Saturates |
| 2.6 |
| Salt |
| 0.19 |
| Fruit |
| 1 |
| Veg |
| 0 |
| Red Meat |
| 0 |
| Oily Fish |
| 0 |
Fruit, nuts, seeds & yoghurt
Breakfast
| Calories |
| 294 |
| Total Sugars |
| 15.43 |
| Free Sugars |
| 0.63 |
| Total Fat |
| 14.18 |
| Saturates |
| 1.79 |
| Salt |
| 0.24 |
| Fruit |
| 1 |
| Veg |
| 0 |
| Red Meat |
| 0 |
| Oily Fish |
| 0 |
Porridge with warm, spiced berries
Breakfast
| Calories |
| 345 |
| Total Sugars |
| 19.11 |
| Free Sugars |
| 0.55 |
| Total Fat |
| 8.44 |
| Saturates |
| 3.19 |
| Salt |
| 0.22 |
| Fruit |
| 1 |
| Veg |
| 0 |
| Red Meat |
| 0 |
| Oily Fish |
| 0 |
Mediterranean eggs & melon
Breakfast
| Calories |
| 304 |
| Total Sugars |
| 15.87 |
| Free Sugars |
| 0.38 |
| Total Fat |
| 15.08 |
| Saturates |
| 3.3 |
| Salt |
| 0.14 |
| Fruit |
| 1 |
| Veg |
| 3.5 |
| Red Meat |
| 0 |
| Oily Fish |
| 0 |
Prawn & Marie-rose sandwich, salad & crisps
Lunch
| Calories |
| 397 |
| Total Sugars |
| 12.65 |
| Free Sugars |
| 6.87 |
| Total Fat |
| 10.90 |
| Saturates |
| 1.47 |
| Salt |
| 1.85 |
| Fruit |
| 0.00 |
| Veg |
| 2.08 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 0.00 |
Cream cheese & celery sandwich with mixed salad & crisps
Lunch
| Calories |
| 384 |
| Total Sugars |
| 9.48 |
| Free Sugars |
| 6.85 |
| Total Fat |
| 12.27 |
| Saturates |
| 2.33 |
| Salt |
| 1.67 |
| Fruit |
| 0.00 |
| Veg |
| 2.00 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 0.00 |
Sweet chilli chicken salad with a sweet chilli dressing & crisps
Lunch
| Calories |
| 320 |
| Total Sugars |
| 16.14 |
| Free Sugars |
| 6.40 |
| Total Fat |
| 9.97 |
| Saturates |
| 1.06 |
| Salt |
| 1.09 |
| Fruit |
| 0.75 |
| Veg |
| 2.00 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 0.00 |
Tuna bean salad
Lunch
| Calories |
| 292 |
| Total Sugars |
| 9.52 |
| Free Sugars |
| 6.10 |
| Total Fat |
| 2.33 |
| Saturates |
| 0.30 |
| Salt |
| 2.22 |
| Fruit |
| 0.00 |
| Veg |
| 3.50 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 0.00 |
Char-Grilled chicken salad with a chilli, lime & coriander dressing
Lunch
| Calories |
| 250 |
| Total Sugars |
| 16.19 |
| Free Sugars |
| 5.62 |
| Total Fat |
| 6.86 |
| Saturates |
| 1.40 |
| Salt |
| 1.89 |
| Fruit |
| 0.00 |
| Veg |
| 3.67 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 0.00 |
Egg & cress sandwich with mixed salad
Lunch
| Calories |
| 396 |
| Total Sugars |
| 10.05 |
| Free Sugars |
| 5.56 |
| Total Fat |
| 14.65 |
| Saturates |
| 3.75 |
| Salt |
| 1.30 |
| Fruit |
| 0.00 |
| Veg |
| 2.06 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 0.00 |
Proper Roast chicken salad sandwich with chilli, lime & coriander dressing
Lunch
| Calories |
| 392 |
| Total Sugars |
| 8.64 |
| Free Sugars |
| 5.30 |
| Total Fat |
| 16.41 |
| Saturates |
| 4.12 |
| Salt |
| 1.18 |
| Fruit |
| 0.00 |
| Veg |
| 2.00 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 0.00 |
Spicy chicken pitta bread
Lunch
| Calories |
| 398 |
| Total Sugars |
| 11.96 |
| Free Sugars |
| 5.23 |
| Total Fat |
| 7.54 |
| Saturates |
| 1.66 |
| Salt |
| 0.49 |
| Fruit |
| 0.00 |
| Veg |
| 2.60 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 0.00 |
Tuna, sweetcorn & beetroot pitta
Lunch
| Calories |
| 383 |
| Total Sugars |
| 14.75 |
| Free Sugars |
| 4.25 |
| Total Fat |
| 6.01 |
| Saturates |
| 0.92 |
| Salt |
| 1.61 |
| Fruit |
| 0.00 |
| Veg |
| 2.13 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 0.00 |
Mackerel with red pesto tostada
Lunch
| Calories |
| 394 |
| Total Sugars |
| 7.89 |
| Free Sugars |
| 3.88 |
| Total Fat |
| 15.79 |
| Saturates |
| 3.48 |
| Salt |
| 1.54 |
| Fruit |
| 0.00 |
| Veg |
| 2.55 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 55.00 |
Winter farmhouse broth with toasted pitta wedges
Lunch
| Calories |
| 377 |
| Total Sugars |
| 10.22 |
| Free Sugars |
| 3.66 |
| Total Fat |
| 5.60 |
| Saturates |
| 1.34 |
| Salt |
| 2.09 |
| Fruit |
| 0.00 |
| Veg |
| 2.10 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 0.00 |
Leek & Potato soup with toasted garlic wholemeal roll
Lunch
| Calories |
| 386 |
| Total Sugars |
| 10.55 |
| Free Sugars |
| 3.52 |
| Total Fat |
| 12.90 |
| Saturates |
| 3.25 |
| Salt |
| 1.67 |
| Fruit |
| 0.00 |
| Veg |
| 2.02 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 0.00 |
Marinated kale, chilli & pine nuts
Lunch
| Calories |
| 279 |
| Total Sugars |
| 12.17 |
| Free Sugars |
| 3.37 |
| Total Fat |
| 20.26 |
| Saturates |
| 4.19 |
| Salt |
| 0.16 |
| Fruit |
| 0.00 |
| Veg |
| 2.76 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 0.00 |
Chicken and green pesto tostado
Lunch
| Calories |
| 400 |
| Total Sugars |
| 8.72 |
| Free Sugars |
| 3.16 |
| Total Fat |
| 8.55 |
| Saturates |
| 1.77 |
| Salt |
| 1.23 |
| Fruit |
| 0.00 |
| Veg |
| 2.00 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 0.00 |
Salmon & spinach wrap with a mixed salad
Lunch
| Calories |
| 384 |
| Total Sugars |
| 8.44 |
| Free Sugars |
| 2.80 |
| Total Fat |
| 14.40 |
| Saturates |
| 3.94 |
| Salt |
| 2.15 |
| Fruit |
| 0.00 |
| Veg |
| 2.75 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 85.00 |
Mackerel with red pesto & salad sandwich thin
Lunch
| Calories |
| 287 |
| Total Sugars |
| 6.49 |
| Free Sugars |
| 2.52 |
| Total Fat |
| 12.76 |
| Saturates |
| 2.53 |
| Salt |
| 1.24 |
| Fruit |
| 0.00 |
| Veg |
| 2.25 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 55.00 |
Lentil Soup
Lunch
| Calories |
| 400 |
| Total Sugars |
| 11.48 |
| Free Sugars |
| 2.49 |
| Total Fat |
| 3.75 |
| Saturates |
| 0.87 |
| Salt |
| 0.96 |
| Fruit |
| 0.00 |
| Veg |
| 2.00 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 0.00 |
Roasted courgette, red pepper & "feta" open tart with a herbed leaf salad
Lunch
| Calories |
| 319 |
| Total Sugars |
| 7.90 |
| Free Sugars |
| 2.46 |
| Total Fat |
| 13.79 |
| Saturates |
| 6.31 |
| Salt |
| 1.01 |
| Fruit |
| 0.00 |
| Veg |
| 2.58 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 0.00 |
Spicy Lentil, chickpea & red pepper soup with toasted granary bread
Lunch
| Calories |
| 397 |
| Total Sugars |
| 10.20 |
| Free Sugars |
| 2.43 |
| Total Fat |
| 7.77 |
| Saturates |
| 1.32 |
| Salt |
| 1.15 |
| Fruit |
| 0.00 |
| Veg |
| 2.13 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 0.00 |
Tuna crunch ciabatta
Lunch
| Calories |
| 387 |
| Total Sugars |
| 8.00 |
| Free Sugars |
| 2.30 |
| Total Fat |
| 10.41 |
| Saturates |
| 1.15 |
| Salt |
| 1.51 |
| Fruit |
| 0.00 |
| Veg |
| 2.13 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 0.00 |
Toasted Cheese, spring onion & red pepper ciabatta
Lunch
| Calories |
| 390 |
| Total Sugars |
| 7.94 |
| Free Sugars |
| 2.24 |
| Total Fat |
| 13.00 |
| Saturates |
| 5.84 |
| Salt |
| 1.52 |
| Fruit |
| 0.00 |
| Veg |
| 2.30 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 0.00 |
Vegetable soup with toasted garlic slices
Lunch
| Calories |
| 365 |
| Total Sugars |
| 13.19 |
| Free Sugars |
| 2.20 |
| Total Fat |
| 7.69 |
| Saturates |
| 2.48 |
| Salt |
| 1.98 |
| Fruit |
| 0.00 |
| Veg |
| 3.20 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 0.00 |
Tuna melt panini
Lunch
| Calories |
| 400 |
| Total Sugars |
| 7.36 |
| Free Sugars |
| 1.92 |
| Total Fat |
| 12.54 |
| Saturates |
| 3.92 |
| Salt |
| 1.38 |
| Fruit |
| 0.00 |
| Veg |
| 2.14 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 0.00 |
Greek "Feta" salad with toasted pitta wedges
Lunch
| Calories |
| 401 |
| Total Sugars |
| 9.74 |
| Free Sugars |
| 1.82 |
| Total Fat |
| 19.22 |
| Saturates |
| 5.20 |
| Salt |
| 0.90 |
| Fruit |
| 1.00 |
| Veg |
| 2.00 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 0.00 |
Farfelle with spinach & walnut pesto
Lunch
| Calories |
| 401 |
| Total Sugars |
| 6.16 |
| Free Sugars |
| 1.61 |
| Total Fat |
| 16.68 |
| Saturates |
| 2.45 |
| Salt |
| 0.81 |
| Fruit |
| 0.00 |
| Veg |
| 2.00 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 0.00 |
Roasted red pepper & tomato soup with garlic & herb croutons
Lunch
| Calories |
| 262 |
| Total Sugars |
| 11.83 |
| Free Sugars |
| 1.59 |
| Total Fat |
| 11.31 |
| Saturates |
| 1.98 |
| Salt |
| 1.61 |
| Fruit |
| 0.00 |
| Veg |
| 3.81 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 0.00 |
Broccoli soup with toasted garlic panini
Lunch
| Calories |
| 331 |
| Total Sugars |
| 7.76 |
| Free Sugars |
| 1.48 |
| Total Fat |
| 10.71 |
| Saturates |
| 2.58 |
| Salt |
| 2.11 |
| Fruit |
| 0.00 |
| Veg |
| 2.71 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 0.00 |
Mediterranean tomatoes with a basil vinaigrette salad
Lunch
| Calories |
| 368 |
| Total Sugars |
| 12.19 |
| Free Sugars |
| 1.41 |
| Total Fat |
| 19.16 |
| Saturates |
| 4.04 |
| Salt |
| 0.46 |
| Fruit |
| 0.00 |
| Veg |
| 4.13 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 0.00 |
Mediterranean feast with a lime vinaigrette
Lunch
| Calories |
| 345 |
| Total Sugars |
| 8.38 |
| Free Sugars |
| 1.32 |
| Total Fat |
| 17.91 |
| Saturates |
| 3.55 |
| Salt |
| 1.01 |
| Fruit |
| 0.00 |
| Veg |
| 2.58 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 0.00 |
Couscous with "feta", edamame beans & pomegranate
Lunch
| Calories |
| 395 |
| Total Sugars |
| 7.55 |
| Free Sugars |
| 1.15 |
| Total Fat |
| 14.46 |
| Saturates |
| 3.37 |
| Salt |
| 1.72 |
| Fruit |
| 0.19 |
| Veg |
| 2.00 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 0.00 |
Stuffed Aubergine with roasted vine tomatoes
Lunch
| Calories |
| 299 |
| Total Sugars |
| 11.71 |
| Free Sugars |
| 1.08 |
| Total Fat |
| 18.85 |
| Saturates |
| 2.81 |
| Salt |
| 0.28 |
| Fruit |
| 0.00 |
| Veg |
| 4.63 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 0.00 |
Sesame tuna fishcakes with salsa & side salad
Lunch
| Calories |
| 353 |
| Total Sugars |
| 10.40 |
| Free Sugars |
| 1.00 |
| Total Fat |
| 16.69 |
| Saturates |
| 2.01 |
| Salt |
| 0.70 |
| Fruit |
| 0.00 |
| Veg |
| 3.04 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 125.00 |
Orzo with basil pesto salad
Lunch
| Calories |
| 339 |
| Total Sugars |
| 10.09 |
| Free Sugars |
| 0.89 |
| Total Fat |
| 9.40 |
| Saturates |
| 2.90 |
| Salt |
| 0.93 |
| Fruit |
| 0.38 |
| Veg |
| 2.88 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 0.00 |
Quinoa & feta with roasted vegetables
Lunch
| Calories |
| 389 |
| Total Sugars |
| 9.20 |
| Free Sugars |
| 0.76 |
| Total Fat |
| 15.41 |
| Saturates |
| 5.09 |
| Salt |
| 0.97 |
| Fruit |
| 0.25 |
| Veg |
| 2.09 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 0.00 |
Spicy Chicken Couscous
Lunch
| Calories |
| 389 |
| Total Sugars |
| 6.49 |
| Free Sugars |
| 0.70 |
| Total Fat |
| 8.20 |
| Saturates |
| 1.43 |
| Salt |
| 1.21 |
| Fruit |
| 0.00 |
| Veg |
| 2.17 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 0.00 |
Mediterranean omelette (Mfl style)
Lunch
| Calories |
| 319 |
| Total Sugars |
| 6.58 |
| Free Sugars |
| 0.65 |
| Total Fat |
| 18.71 |
| Saturates |
| 6.37 |
| Salt |
| 0.73 |
| Fruit |
| 0.00 |
| Veg |
| 2.00 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 0.00 |
Mushroom, Pepper & Red Onion Omelette
Lunch
| Calories |
| 303 |
| Total Sugars |
| 5.92 |
| Free Sugars |
| 0.54 |
| Total Fat |
| 19.26 |
| Saturates |
| 5.29 |
| Salt |
| 0.55 |
| Fruit |
| 0.00 |
| Veg |
| 2.13 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 0.00 |
Spiced couscous with roasted mediterranean vegetables
Lunch
| Calories |
| 397 |
| Total Sugars |
| 10.67 |
| Free Sugars |
| 0.31 |
| Total Fat |
| 12.59 |
| Saturates |
| 1.79 |
| Salt |
| 0.69 |
| Fruit |
| 0.25 |
| Veg |
| 2.13 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 0.00 |
Spinach & tomato penne
Lunch
| Calories |
| 381 |
| Total Sugars |
| 14.92 |
| Free Sugars |
| 1.67 |
| Total Fat |
| 5.16 |
| Saturates |
| 1.17 |
| Salt |
| 0.78 |
| Fruit |
| 0.00 |
| Veg |
| 3.88 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 0.00 |
Tuna Melt Jackets
Lunch
| Calories |
| 401 |
| Total Sugars |
| 7.14 |
| Free Sugars |
| 0.03 |
| Total Fat |
| 8.89 |
| Saturates |
| 4.22 |
| Salt |
| 1.68 |
| Fruit |
| 0.00 |
| Veg |
| 2.10 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 0.00 |
Moussaka with seasonal greens
Evening Meal
| Calories |
| 597 |
| Total Sugars |
| 19.49 |
| Free Sugars |
| 7.01 |
| Total Fat |
| 15.23 |
| Saturates |
| 6.30 |
| Salt |
| 1.10 |
| Fruit |
| 0.00 |
| Veg |
| 3.28 |
| Red Meat |
| 125.00 |
| Oily Fish |
| 0.00 |
Chicken fajitas with sour cream & salsa
Evening Meal
| Calories |
| 570 |
| Total Sugars |
| 18.27 |
| Free Sugars |
| 6.24 |
| Total Fat |
| 15.88 |
| Saturates |
| 4.47 |
| Salt |
| 1.02 |
| Fruit |
| 0.00 |
| Veg |
| 4.25 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 0.00 |
2 bean Vegetable Chilli with basmati & wild rice
Evening Meal
| Calories |
| 568 |
| Total Sugars |
| 16.70 |
| Free Sugars |
| 6.03 |
| Total Fat |
| 7.94 |
| Saturates |
| 2.30 |
| Salt |
| 1.53 |
| Fruit |
| 0.00 |
| Veg |
| 3.03 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 0.00 |
Spicy chicken & bean casserole
Evening Meal
| Calories |
| 533 |
| Total Sugars |
| 18.93 |
| Free Sugars |
| 5.53 |
| Total Fat |
| 9.15 |
| Saturates |
| 1.57 |
| Salt |
| 1.80 |
| Fruit |
| 0.00 |
| Veg |
| 3.75 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 0.00 |
Pan-fried trout fillet with spiced, roasted vegetable couscous
Evening Meal
| Calories |
| 595 |
| Total Sugars |
| 12.18 |
| Free Sugars |
| 5.51 |
| Total Fat |
| 20.79 |
| Saturates |
| 3.24 |
| Salt |
| 0.91 |
| Fruit |
| 0.25 |
| Veg |
| 2.75 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 125.00 |
Marinated fish with greens, chilli & pine nuts
Evening Meal
| Calories |
| 462 |
| Total Sugars |
| 14.66 |
| Free Sugars |
| 4.52 |
| Total Fat |
| 23.96 |
| Saturates |
| 4.73 |
| Salt |
| 0.48 |
| Fruit |
| 0.00 |
| Veg |
| 3.01 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 0.00 |
Chilli con carne with spicy potato wedges
Evening Meal
| Calories |
| 568 |
| Total Sugars |
| 17.34 |
| Free Sugars |
| 4.11 |
| Total Fat |
| 16.19 |
| Saturates |
| 4.55 |
| Salt |
| 1.51 |
| Fruit |
| 0.00 |
| Veg |
| 3.04 |
| Red Meat |
| 125.00 |
| Oily Fish |
| 0.00 |
Spinach & ricotta tart with crispy potatoes & roasted vegetables
Evening Meal
| Calories |
| 579 |
| Total Sugars |
| 17.32 |
| Free Sugars |
| 4.00 |
| Total Fat |
| 24.85 |
| Saturates |
| 7.94 |
| Salt |
| 0.37 |
| Fruit |
| 0.00 |
| Veg |
| 5.02 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 0.00 |
Chicken & red bean cassoulet with broccoli
Evening Meal
| Calories |
| 490 |
| Total Sugars |
| 15.77 |
| Free Sugars |
| 3.69 |
| Total Fat |
| 10.98 |
| Saturates |
| 4.74 |
| Salt |
| 1.67 |
| Fruit |
| 0.00 |
| Veg |
| 3.17 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 0.00 |
Potherbs & dumplings with red cabbage
Evening Meal
| Calories |
| 489 |
| Total Sugars |
| 14.45 |
| Free Sugars |
| 3.19 |
| Total Fat |
| 16.23 |
| Saturates |
| 7.46 |
| Salt |
| 1.92 |
| Fruit |
| 0.00 |
| Veg |
| 3.13 |
| Red Meat |
| 125.00 |
| Oily Fish |
| 0.00 |
Vegetable lasagne with garlic slices
Evening Meal
| Calories |
| 569 |
| Total Sugars |
| 18.91 |
| Free Sugars |
| 3.13 |
| Total Fat |
| 14.87 |
| Saturates |
| 5.09 |
| Salt |
| 1.21 |
| Fruit |
| 0.00 |
| Veg |
| 4.20 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 0.00 |
Beef Bourguignon with mash & seasonal greens
Evening Meal
| Calories |
| 574 |
| Total Sugars |
| 19.65 |
| Free Sugars |
| 2.98 |
| Total Fat |
| 15.64 |
| Saturates |
| 3.72 |
| Salt |
| 2.00 |
| Fruit |
| 0.00 |
| Veg |
| 3.40 |
| Red Meat |
| 100.00 |
| Oily Fish |
| 0.00 |
Beef Hotpot with savoy & red cabbage
Evening Meal
| Calories |
| 569 |
| Total Sugars |
| 14.70 |
| Free Sugars |
| 2.87 |
| Total Fat |
| 16.65 |
| Saturates |
| 3.85 |
| Salt |
| 1.87 |
| Fruit |
| 0.00 |
| Veg |
| 3.39 |
| Red Meat |
| 125.00 |
| Oily Fish |
| 0.00 |
Spaghetti bolognaise
Evening Meal
| Calories |
| 568 |
| Total Sugars |
| 14.17 |
| Free Sugars |
| 2.70 |
| Total Fat |
| 12.70 |
| Saturates |
| 4.00 |
| Salt |
| 1.56 |
| Fruit |
| 0.00 |
| Veg |
| 3.12 |
| Red Meat |
| 112.50 |
| Oily Fish |
| 0.00 |
Pork & vegetable casserole
Evening Meal
| Calories |
| 427 |
| Total Sugars |
| 20.45 |
| Free Sugars |
| 2.19 |
| Total Fat |
| 8.95 |
| Saturates |
| 2.08 |
| Salt |
| 1.51 |
| Fruit |
| 0.00 |
| Veg |
| 4.72 |
| Red Meat |
| 112.50 |
| Oily Fish |
| 0.00 |
Lasagne with garlic slices & mixed salad
Evening Meal
| Calories |
| 587 |
| Total Sugars |
| 18.19 |
| Free Sugars |
| 2.16 |
| Total Fat |
| 19.78 |
| Saturates |
| 7.57 |
| Salt |
| 2.01 |
| Fruit |
| 0.00 |
| Veg |
| 4.53 |
| Red Meat |
| 83.33 |
| Oily Fish |
| 0.00 |
Spinach & walnut pesto pasta
Evening Meal
| Calories |
| 597 |
| Total Sugars |
| 7.78 |
| Free Sugars |
| 2.14 |
| Total Fat |
| 30.28 |
| Saturates |
| 4.01 |
| Salt |
| 0.38 |
| Fruit |
| 0.00 |
| Veg |
| 3.00 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 0.00 |
Spring vegetable risotto
Evening Meal
| Calories |
| 564 |
| Total Sugars |
| 6.35 |
| Free Sugars |
| 2.06 |
| Total Fat |
| 18.95 |
| Saturates |
| 2.86 |
| Salt |
| 2.25 |
| Fruit |
| 0.00 |
| Veg |
| 3.00 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 0.00 |
Marinated flaked salmon penne
Evening Meal
| Calories |
| 600 |
| Total Sugars |
| 8.54 |
| Free Sugars |
| 1.80 |
| Total Fat |
| 25.78 |
| Saturates |
| 3.83 |
| Salt |
| 0.18 |
| Fruit |
| 0.00 |
| Veg |
| 3.05 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 78.00 |
Flaked Salmon with Ginger, lime, chilli & noodles
Evening Meal
| Calories |
| 585 |
| Total Sugars |
| 10.43 |
| Free Sugars |
| 1.76 |
| Total Fat |
| 27.58 |
| Saturates |
| 4.25 |
| Salt |
| 0.59 |
| Fruit |
| 0.00 |
| Veg |
| 3.09 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 104.00 |
Sour cream & pepper chicken with basmati rice
Evening Meal
| Calories |
| 574 |
| Total Sugars |
| 14.07 |
| Free Sugars |
| 1.59 |
| Total Fat |
| 11.14 |
| Saturates |
| 2.94 |
| Salt |
| 0.37 |
| Fruit |
| 0.00 |
| Veg |
| 3.25 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 0.00 |
Vegetable curry with seeds & spice rice
Evening Meal
| Calories |
| 565 |
| Total Sugars |
| 18.82 |
| Free Sugars |
| 1.58 |
| Total Fat |
| 16.86 |
| Saturates |
| 2.40 |
| Salt |
| 2.40 |
| Fruit |
| 0.00 |
| Veg |
| 4.00 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 0.00 |
Rainbow vegetable & chicken casserole
Evening Meal
| Calories |
| 318 |
| Total Sugars |
| 16.36 |
| Free Sugars |
| 1.21 |
| Total Fat |
| 5.81 |
| Saturates |
| 1.06 |
| Salt |
| 1.29 |
| Fruit |
| 0.00 |
| Veg |
| 4.75 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 0.00 |
Chicken Jambalaya
Evening Meal
| Calories |
| 524 |
| Total Sugars |
| 11.19 |
| Free Sugars |
| 1.21 |
| Total Fat |
| 6.38 |
| Saturates |
| 1.05 |
| Salt |
| 0.98 |
| Fruit |
| 0.00 |
| Veg |
| 3.65 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 0.00 |
Fish Pie with green beans
Evening Meal
| Calories |
| 592 |
| Total Sugars |
| 20.38 |
| Free Sugars |
| 1.20 |
| Total Fat |
| 19.49 |
| Saturates |
| 7.57 |
| Salt |
| 2.06 |
| Fruit |
| 0.00 |
| Veg |
| 3.05 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 50.00 |
Salmon & spring vegetable risotto
Evening Meal
| Calories |
| 582 |
| Total Sugars |
| 5.40 |
| Free Sugars |
| 1.12 |
| Total Fat |
| 15.98 |
| Saturates |
| 3.12 |
| Salt |
| 2.38 |
| Fruit |
| 0.00 |
| Veg |
| 3.00 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 60.00 |
Mushroom risotto
Evening Meal
| Calories |
| 454 |
| Total Sugars |
| 6.39 |
| Free Sugars |
| 0.86 |
| Total Fat |
| 6.65 |
| Saturates |
| 2.21 |
| Salt |
| 1.33 |
| Fruit |
| 0.00 |
| Veg |
| 3.15 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 0.00 |
Roasted courgette, red pepper & feta open tart with crispy potatoes & roasted tomatoes
Evening Meal
| Calories |
| 407 |
| Total Sugars |
| 9.52 |
| Free Sugars |
| 0.76 |
| Total Fat |
| 16.31 |
| Saturates |
| 6.68 |
| Salt |
| 0.95 |
| Fruit |
| 0.00 |
| Veg |
| 3.06 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 0.00 |
Braised steak, onions & mushrooms with mash & sprouts
Evening Meal
| Calories |
| 535 |
| Total Sugars |
| 14.31 |
| Free Sugars |
| 0.64 |
| Total Fat |
| 17.27 |
| Saturates |
| 4.40 |
| Salt |
| 1.82 |
| Fruit |
| 0.00 |
| Veg |
| 3.25 |
| Red Meat |
| 125.00 |
| Oily Fish |
| 0.00 |
Cottage pie with savoy cabbage & beetroot
Evening Meal
| Calories |
| 493 |
| Total Sugars |
| 17.82 |
| Free Sugars |
| 0.64 |
| Total Fat |
| 10.09 |
| Saturates |
| 3.70 |
| Salt |
| 1.93 |
| Fruit |
| 0.00 |
| Veg |
| 3.61 |
| Red Meat |
| 125.00 |
| Oily Fish |
| 0.00 |
Roasted vegetable Frittata with new potatoes & tomatoes
Evening Meal
| Calories |
| 493 |
| Total Sugars |
| 14.09 |
| Free Sugars |
| 0.54 |
| Total Fat |
| 24.11 |
| Saturates |
| 6.89 |
| Salt |
| 1.00 |
| Fruit |
| 0.00 |
| Veg |
| 3.43 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 0.00 |
Salmon, prawn & spinach pie with seasonal vegetables & carrots
Evening Meal
| Calories |
| 574 |
| Total Sugars |
| 16.92 |
| Free Sugars |
| 0.45 |
| Total Fat |
| 21.57 |
| Saturates |
| 4.30 |
| Salt |
| 1.80 |
| Fruit |
| 0.00 |
| Veg |
| 3.31 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 100.00 |
Sesame crusted tuna with broccoli & sweet potatoes
Evening Meal
| Calories |
| 496 |
| Total Sugars |
| 17.35 |
| Free Sugars |
| 0.31 |
| Total Fat |
| 17.33 |
| Saturates |
| 3.39 |
| Salt |
| 0.23 |
| Fruit |
| 0.60 |
| Veg |
| 3.00 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 100.00 |
Mediterranean salmon traybake
Evening Meal
| Calories |
| 583 |
| Total Sugars |
| 10.57 |
| Free Sugars |
| 0.22 |
| Total Fat |
| 29.54 |
| Saturates |
| 5.22 |
| Salt |
| 0.44 |
| Fruit |
| 0.00 |
| Veg |
| 3.24 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 120.00 |
Ginger, lime & coriander seabass with roasted vegetables
Evening Meal
| Calories |
| 519 |
| Total Sugars |
| 13.94 |
| Free Sugars |
| 0.01 |
| Total Fat |
| 29.09 |
| Saturates |
| 5.15 |
| Salt |
| 0.60 |
| Fruit |
| 0.00 |
| Veg |
| 3.82 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 0.00 |
Lemon & dill salmon parcel
Evening Meal
| Calories |
| 407 |
| Total Sugars |
| 8.88 |
| Free Sugars |
| 0.00 |
| Total Fat |
| 23.46 |
| Saturates |
| 3.45 |
| Salt |
| 0.53 |
| Fruit |
| 0.00 |
| Veg |
| 3.00 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 130.00 |
Rosemary chicken traybake
Evening Meal
| Calories |
| 524 |
| Total Sugars |
| 13.56 |
| Free Sugars |
| 0.00 |
| Total Fat |
| 18.25 |
| Saturates |
| 3.22 |
| Salt |
| 0.29 |
| Fruit |
| 0.00 |
| Veg |
| 6.13 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 0.00 |
Peri-peri chicken with spicy rice
Evening Meal
| Calories |
| 566 |
| Total Sugars |
| 11.67 |
| Free Sugars |
| 4.45 |
| Total Fat |
| 13.80 |
| Saturates |
| 2.32 |
| Salt |
| 2.38 |
| Fruit |
| 0.00 |
| Veg |
| 3.13 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 0.00 |
Pork, ginger & soy stir fry
Evening Meal
| Calories |
| 479 |
| Total Sugars |
| 18.64 |
| Free Sugars |
| 8.64 |
| Total Fat |
| 23.32 |
| Saturates |
| 4.23 |
| Salt |
| 2.02 |
| Fruit |
| 0.00 |
| Veg |
| 3.50 |
| Red Meat |
| 100.00 |
| Oily Fish |
| 0.00 |
Vegetable penne with sesame seeds
Evening Meal
| Calories |
| 567 |
| Total Sugars |
| 10.40 |
| Free Sugars |
| 3.26 |
| Total Fat |
| 21.92 |
| Saturates |
| 2.27 |
| Salt |
| 1.13 |
| Fruit |
| 0.00 |
| Veg |
| 3.03 |
| Red Meat |
| 0.00 |
| Oily Fish |
| 0.00 |
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MFL Menu Card
Mediterranean eggs & melon
(Serves 1)
Ingredients
- 1 tsp Oil, Rapeseed (Canola)
- 1/2 (approx 100g) Courgette, thickly sliced & quartered
- 1/2 Pepper, red, deseeded & chopped
- 100g Onion, red, chopped
- 2 sprays Rapeseed oil spray
- 2 Eggs
- 1 tbsp Basil, fresh, chopped
- 1/8th tsp Black pepper
- 80g Melon (any variety)
Preparation
- Heat oil in a large non-stick frying pan.
- Add courgette, pepper & onion.
- Fry for 5 minutes until start to soften.
- Make a gap in the centre of the pan.
- Spray 2 sprays of oil in the centre & crack in the eggs.
- Cook for 2-3 minutes until eggs are as you like them.
- Scatter over a few basil leaves & the black pepper.
- Serve with 80mg of sliced melon on the side.
TOP TIP: Cook vegetables for less time if you like them "al dente" It gives the dish a lovely crunch.
NUTRITIONAL VALUES
PER SERVING
PER SERVING
Calories 304
Total Sugars 15.87g
Total Fats 15.08g
Saturated Fats 3.3g
Salt 0.14g
Fruit & Veg 4.5
MFL Menu Card
Fruit & fibre with blueberries
(Serves 1)
- 40g Fruit & fibre
- 200mls semi-skimmed milk
- 80g blueberries
MFL Menu Card
Oatibix with mixed berries
(Serves 1)
- 2 Oatibix biscuits
- 200mls semi-skimmed milk
- 80g mixed berries
MFL Menu Card
Shredded wheat with nuts & mixed berries
(Serves 1)
- 2 shredded wheat
- 170mls semi-skimmed milk
- 8g nuts
- 80g mixed berries
MFL Menu Card
Bran flakes with mixed berries
(Serves 1)
- 40g Bran flakes
- 200mls semi-skimmed milk
- 80g mixed berries
MFL Menu Card
Homemade granola with greek yoghurt & berries
(Serves 1)
Ingredients
- Per serving
- 50g Granola, homemade ( see recipe below)
- 1/2 x170g pot Yoghurt, Greek, 0% fat- Fage
- 80g Mixed berries
- Granola recipe (Serves 12)
- 350g Porridge oats, Quaker
- 40g Oat bran
- 80g Mixed seeds (sunflower, sesame & pumpkin)
- 60g Nuts, chopped, mixed
- 20g Coconut, desiccated
- 5 tbsps Oil, Rapeseed (Canola)
Preparation
- Pre-heat oven to 350°F/180°C/Gas Mark 4/ (160°Fan).
- Put all ingredients into a large bowl & mix together.
- Put mixture into a large deep rectangular tray.
- Spread evenly.
- Put in bottom shelf of oven for 15-20 minutes, taking care not to burn seeds.
- Remove and leave to cool.
- Store in an airtight container. (Will keep for up to 3 weeks).)
TOP TIP: You can mix any berries but one of my favourites is raspberries & blueberries. The tartness of the raspberries combine beautifully with the sweetness of the blueberries, the smooth velvet of the greek yoghurt & the crunch of the nuts & seeds in the granola. Heaven!
NUTRITIONAL VALUES
PER SERVING
PER SERVING
Calories 346
Total Sugars 12.24g
Total Fats 15.55g
Saturated Fats 2.57g
Salt 0.12g
Fruit & Veg 1
MFL Menu Card
Porridge with warm, spiced berries
(Serves 1)
Ingredients
- 50g Porridge oats, Quaker (equivalent to 1/2 cup)
- 220mls Milk, semi-skimmed (equivalent to 1 cup)
- 80g Mixed berries
- Pinch Mixed spice, ground
Preparation
-
For the porridge:
- Mix the porridge with the milk in a cereal bowl.
- Microwave for approx 3 minutes on power 600. Remove & stir.
- If it needs to be thickened up a bit more, cook for a further 1 minute on power 600. Stir thoroughly.
-
For the warm, spiced berries:
- Place a non-stick frying pan over a medium-high heat.
- Add the fruit.
- Sprinkle with a pinch of ground mixed spice. Mix thoroughly.
- Cook for approx 1 minute until fruit softens.
- Spoon the warm, spiced berries over the porridge & serve immediately.
TOP TIP: Cooking the fruit for just a minute until softened brings out the sweetness without the need for extra sugar.
NUTRITIONAL VALUES
PER SERVING
PER SERVING
Calories 345
Total Sugars 19.11g
Total Fats 8.44g
Saturated Fats 3.19g
Salt 0.22g
Fruit & Veg 1
MFL Menu Card
Fried egg, mushrooms, tomatoes & toast with Melon
(Serves 2)
Ingredients
- 1/2 tbsp Lurpak lighter, Olive oil spreadable butter
- 125g Mushrooms, sliced
- 1 tsp Oil, Rapeseed (Canola)
- 2 Eggs, medium
- 2 Tomatoes, medium, halved
- 2 x 800g Slices Hovis Granary wholemeal bread
- 1 tbsp (15g) Lurpak lighter, Olive oil spreadable butter
- 1/4 tsp Black pepper
- 2 x 80g slices melon (any type)
Preparation
- Heat the 1/2 tbsp of butter in a frying pan on a medium-high heat. Add sliced mushrooms & cook until nicely browned.
- Whilst cooking, heat the 1 tsp oil in a small frying pan on a gentle heat & crack in the eggs.
- Put tomatoes under a heated grill.
- Cook all until cooked to taste.
- Toast, butter (using other 1 tbsp butter) & slice toast & put out on a warmed plate along with cooked egg, mushrooms & tomatoes.
- Sprinkle with black pepper & serve immediately with sliced melon.
TOP TIP: For added flavour, swap tomatoes for seasonal tomatoes on the vine (80g per person).
NUTRITIONAL VALUES
PER SERVING
PER SERVING
Calories 319
Total Sugars 9.35g
Total Fats 16.46g
Saturated Fats 4.59g
Salt 0.84g
Fruit & Veg 2.75
MFL Menu Card
2 Boiled eggs on toast and melon
(Serves 1)
- 2 Eggs, medium
- 1 x 800g slice Hovis Granary wholemeal bread
- 1/2 tbsp Light Olive spread
- 1/8 tsp Salt, reduced sodium
- 80g Melon, sliced (any)
MFL Menu Card
Mushrooms & tomatoes on toast with juice
(Serves 2)
Ingredients
- 2 tsp Oil, Rapeseed (Canola)
- 125g Mushrooms, button, whole
- 2 Tomatoes, medium, halved
- 160g Tomatoes, cherry, whole
- 2 x 800g Slices Hovis Granary wholemeal bread
- 2 tbsps (30g) Lurpak lighter, Olive oil spreadable butter
- 1/4 tsp Black pepper
- 1/4 tsp Salt, reduced sodium
- 300mls Tropicana Pink Grapefruit juice
Preparation
- Heat oil in a frying pan.
- Fry mushrooms on a medium heat until nicely browned.
- Whilst mushrooms cooking, grill tomatoes.
- Toast bread & spread with the butter.
- Put toasted bread onto a plate, top with mushrooms & tomatoes.
- Sprinkle with black pepper & salt.
- Serve immediately with pink grapefruit juice.
TOP TIP: Just as nice without buttering the toast as the crunch offsets the softness of the mushrooms & tomatoes. Use any mushrooms you like.
NUTRITIONAL VALUES
PER SERVING
PER SERVING
Calories 329
Total Sugars 18.19g
Total Fats 15.31g
Saturated Fats 3.86g
Salt 1.02g
Fruit & Veg 3.75
MFL Menu Card
Weetabix with nuts, seeds & berries
(Serves 1)
- 2 Weetabix
- 150 mls Milk, semi-skimmed
- 15g Mixed nuts & seeds
- 80g Mixed berries
MFL Menu Card
Fruit, nuts, seeds & yoghurt
(Serves 1)
- 80g Mixed berries
- 25g Mixed nuts & seeds
- 170g pot Yoghurt, Greek, 0% fat-Fage
MFL Menu Card
Tomato, pepper & mushroom omelette with juice
(Serves 2)
Ingredients
- 6 sprays Rapeseed oil spray
- 100g Mushrooms, sliced (any)
- 1 Pepper, green, deseeded & diced
- 2 Tomatoes, medium, halved
- 1/4 tsp Salt, reduced sodium
- 6 Eggs, medium, whisked
- 1/8 tsp Black pepper
- 300mls Tropicana Pink Grapefruit juice
Preparation
- Spray the rapeseed oil into a warmed medium non-stick frying pan.
- Add mushrooms & green pepper. Stir & cook over a medium heat for a few minutes.
- Whilst cooking, put tomatoes under grill.
- Mix salt into whisked eggs & pour over mushroom & peppers.
- Cook gently over a low-medium heat until omelette cooked to taste.
- Sprinkle with black pepper.
- Serve immediately with the grilled tomatoes & juice.
TOP TIP: For a change, use a diced onion with the pepper instead of mushrooms.
NUTRITIONAL VALUES
PER SERVING
PER SERVING
Calories 315
Total Sugars 16.57g
Total Fats 15.43g
Saturated Fats 4.55g
Salt 0.61g
Fruit & Veg 3.6
MFL Menu Card
Spinach & eggs on toast with melon
(Serves 2)
Ingredients
- 4 Eggs, medium
- 2 x 800g Slices Hovis wholemeal bread, medium
- 1/2 tbsp Light Olive spread
- 2 Garlic cloves, crushed
- 2 tsp Lemon juice
- 300g Spinach, fresh
- 1/4 tsp Black pepper
- 160g Melon, sliced (any)
Preparation
- Break eggs onto a plate gently, without breaking yolks.
- Bring a pan of water to boil & carefully slide in the eggs.
- Place a lid on the pan & turn the heat off. Leave eggs to poach for appx 3 minutes.
- Remove with a slotted spoon & set aside on a clean plate. Keep warm.
- Toast bread & warm olive spread in a saucepan.
- Add garlic & lemon juice to melted spread & stir well.
- Add spinach. Stir well.
- Heat through for 1-2 minutes, until spinach wilted.
- Place bed of spinach onto each plate, squeezing gently to remove excess fluid.
- Put a poached egg on top of spinach & sprinkle with black pepper.
- Cut toast up into fingers. Put on plate away from spinach to keep toast crisp.
- Serve immediately with slice of melon on the side.
TOP TIP: Use an egg poacher pan if you have one instead of poaching eggs in pan of water.
NUTRITIONAL VALUES
PER SERVING
PER SERVING
Calories 306
Total Sugars 8.51g
Total Fats 12.55g
Saturated Fats 3.69g
Salt 0.67g
Fruit & Veg 2.8
MFL Menu Card
Spiced eggs, spinach & tomatoes with melon
(Serves 2)
Ingredients
- 1 tsp Oil, olive, napolini
- 1 Garlic clove, finely chopped
- 1/8 tsp Salt, reduced sodium
- 200g Spinach leaves, fresh
- 80g Tomatoes, cherry, whole
- 1 x 400g tin Tomatoes, chopped tinned, napolini
- 1/2 tsp Chilli flakes, dried
- 1/2 tsp Cumin, ground
- 1 tsp Oregano, dried
- Few leaves Basil, fresh
- 4 Eggs, medium
- 1/8 tsp Black pepper
- 160g Melon, sliced (any)
Preparation
- Heat oil gently in a deep base lidded-frying pan.
- Add garlic & salt & cook for 30 seconds.
- Add spinach & cook until wilted.
- Mix in cherry tomatoes, tinned tomatoes, chilli flakes, cumin, oregano & basil.
- Cover & simmer for 5-10 minutes until thickened.
- Push mixture to sides of pan.
- Break eggs into centre of pan.
- Cover & simmer for 5-10 minutes until eggs cooked to taste.
- Season with black pepper. Dress with a few basil leaves. Serve with melon on side.
TOP TIP: This dish does give quite a spice. If you prefer less spice, omit or reduce the amount of chilli flakes.
NUTRITIONAL VALUES
PER SERVING
PER SERVING
Calories 343
Total Sugars 16.73g
Total Fats 11.52g
Saturated Fats 3.32g
Salt 0.96g
Fruit & Veg 4
MFL Menu Card
Eggs ratatouille with juice
(Serves 2)
Ingredients
- 150 mls Tomato juice
- 1/2 Pepper, red, deseeded & diced
- 1/2 Pepper, yellow, deseeded & diced
- 150g Courgettes, sliced & halved
- 150g Aubergine, diced
- 100g Onion, red, sliced
- 100g Mushrooms, button, halved
- 1 Tomato, medium, chopped
- Handful Basil, fresh, chopped
- 1/8th tsp Salt, reduced sodium
- 4 Eggs, medium
- 1/8 tsp Black pepper
- 300mls Tropicana pink grapefruit juice
Preparation
- Pour tomato juice into a lidded deep-based frying pan.
- Add prepared vegetables, tomato, basil & salt.
- Bring to boil. Cover & simmer for 8-10 minutes. Remove lid.
- Push vegetables to sides of pan.
- Crack eggs into centre of pan.
- Cook until eggs cooked to taste.
- Sprinkle with black pepper.
- Serve immediately with the pink grapefruit juice.
TOP TIP: Don't overcook the vegetables in the first stage as they will cook further when the eggs are cooking.
NUTRITIONAL VALUES
PER SERVING
PER SERVING
Calories 305
Total Sugars 21.47g
Total Fats 10.49g
Saturated Fats 3.16g
Salt 0.82g
Fruit & Veg 5.8
MFL Menu Card
Red pepper & onion omelette with juice
(Serves 1)
Ingredients
- 1/4 tsp Oil, Olive, napolini
- 1/2 Pepper, red, deseeded & chopped
- 50g Onions, red, diced
- 1/8 tsp Salt, reduced sodium
- Pinch Black pepper
- Handful Basil, fresh, chopped
- 3 Eggs, medium, whisked
- 150mls Orange juice, tropicana
Preparation
- Heat oil in a medium non-stick frying pan.
- Add pepper & onion. Stir & cook over a medium heat for a few minutes.
- Mix salt, black pepper & basil into whisked eggs & pour over pepper & onion.
- Cook, stirring gently with a fork until eggs starts to set then stop.
- Continue to cook gently over a low-medium heat until omelette cooked to taste.
- Serve immediately with juice.
TOP TIP: Put under grill for a couple of minutes if omelette cooked underneath but not quite set on top.
NUTRITIONAL VALUES
PER SERVING
PER SERVING
Calories 341
Total Sugars 20.82g
Total Fats 15.44g
Saturated Fats 4.69g
Salt 0.51g
Fruit & Veg 2.6
MFL Menu Card
Chicken & Red Bean cassoulet with Broccoli
(Serves 3)
Ingredients
- 300g Chicken Breast fillets, diced
- 2 Garlic cloves, crushed
- ½ tbsp Mixed herbs, dried
- ¼ tsp Black pepper
- 1/2 tbsp Oil, Olive, napolini
- 1/2 Stock pot (Knorr chicken)
- 350mls Water
- 100g of each Onions, Celery & Carrots, diced
- 100g Sweet potatoes, cut into cubes
- 1 x 400g tin Tomatoes, chopped, napolini
- 1 x 400g tin Kidney beans in water
- ½ tsp Orange, zest
- 1 Bay leaf
- 30g Breadcrumbs, wholemeal
- 75g Cheese, Cheddar, Cathedral city lighter, grated
- 120g Broccoli florets
Preparation
- Mix chicken with crushed garlic, mixed herbs & black pepper. Cover & chill for 1 hour.
- Preheat oven to 180°C/350°F/Gas Mark 4 (160° fan).
- Heat the oil, on the hob, in a large oven-proof casserole dish.
- Saute chicken for 4 minutes. Remove chicken & set aside. Prepare stock.
- Put 50mls of the stock in the pot. Cook onion, celery, carrots & sweet potatoes for 5 minutes.
- Drain & rinse kidney beans under cold running water. Drain.
- Add tomatoes, kidney beans & orange zest to pot.
- Add chicken, rest of stock & bay leaf. Bring to boil. Cover & transfer to oven. Bake for 25 minutes.
- Remove bayleaf. Mix breadcrumbs & grated cheese. Sprinkle on top. Bake uncovered for another 10-15 minutes.
- Meanwhile, cook broccoli by preferred method until texture to taste. Drain. Serve.
TOP TIP: Always opt for beans & pulses tinned in water with no added salt or sugar.
NUTRITIONAL VALUES
PER SERVING
PER SERVING
Calories 490
Total Sugars 15.77g
Total Fats 10.98g
Saturated Fats 4.74g
Salt 1.67g
Fruit & Veg 3
MFL Menu Card
Chicken Jambalaya
(Serves 2)
Ingredients
- ½ tsp Rapeseed oil (Canola)
- 200g Chicken Breast fillets, diced
- ½ Stockpot, (Knorr chicken) with 400mls water
- 1 med Pepper, green, de-seeded and chopped
- 150g Celery, sliced into small pieces
- 4 Spring onions, chopped
- 1 x 400g tin, Tomatoes, chopped, napolini
- 1 tsp Cumin, ground
- 1 tsp Allspice, ground
- ½ tsp Cayenne pepper
- ½ tsp Dried Thyme
- ½ tsp Black pepper
- 150g Basmati rice
Preparation
- Pour oil into a non-stick pan, heat & fry chicken for 4-5 minutes until starting to brown.
- Meanwhile, make stock. Add green pepper, celery & onions to a separate non-stick pan with 50mls of the stock.
- Cover & cook on a high heat for a few minutes to soften.
- Add tomatoes, spices, thyme, black pepper & chicken. Stir in rice & remaining stock. Bring to boil.
- Cover closely & simmer for about 20 minutes, until rice is tender & absorbed, stirring regularly.
- Serve.
NUTRITIONAL VALUES
PER SERVING
PER SERVING
Calories 524
Total Sugars 11.19g
Total Fats 6.38g
Saturated Fats 1.05g
Salt 0.98g
Fruit & Veg 3.6
MFL Menu Card
Chicken fajitas with sour cream & salsa
(Serves 2)
Ingredients
- 1 tsp Chilli powder
- 1/2 tsp Cayenne Pepper
- 1/4 tsp Cumin, ground
- 1 tsp Sugar, brown
- 1/8 tsp Black pepper
- 200g Chicken Breast fillets
- 1 tbsp Oil, Olive, napolini
- 200g Onions, sliced
- 1 med Pepper, red, de-seeded & sliced
- 1 med Pepper, yellow, de-seeded & sliced
- 1 med Pepper, green, de-seeded & sliced
- 4 small Tortilla wraps, wholewheat
- 2 tbsps Sour cream (reduced fat)
- 2 tbsps Salsa
Preparation
- Combine spices, sugar & black pepper. Coat chicken.
- Cook in George foreman style grill (brushed with a bit of the oil) for 6 mins or until fully cooked. Cut into strips.
- Whilst chicken cooking, heat remaining oil in wok or large frying pan.
- Fry onions & peppers for a few minutes until to taste.
- Add chicken strips & stir.
- Serve with warm tortillas, sour cream & salsa.
TOP TIP: Use small (approx 41g) wholewheat tortilla wraps, or if you prefer a bigger wrap, Sainsbury's Good for you wraps also meet the nutritional values.
NUTRITIONAL VALUES
PER SERVING
PER SERVING
Calories 570
Total Sugars 18.27g
Total Fats 15.88g
Saturated Fats 4.47g
Salt 1.02g
Fruit & Veg 4.25
MFL Menu Card
Rosemary Chicken Traybake
(Serves 4)
Ingredients
- 800g Chicken Breast fillets
- 1 tbsp Rosemary, fresh, chopped
- 2 Garlic cloves, crushed
- 4 tbsps Oil, olive, napolini
- 2 Lemons, sliced
- 4 sprigs Rosemary, fresh
- 1 Aubergine
- 200g Onions, red, thickly sliced into chunks
- 400g Courgettes, thickly sliced into chunks
- 100g Mushrooms, button, halved
- 2 med Peppers, red, deseeded & cut into thick chunks
- 1 med Pepper, yellow, deseeded & cut into thick chunks
- 2 med Peppers, green, deseeded & cut into thick chunks
- 160g Tomatoes, cherry, whole
Preparation
- Slash top of chicken breast fillets with a sharp knife. Mix the 1 tbsp rosemary, garlic & oil together.
- Brush some of the flavoured oil over chicken breasts, cover & chill for 15 mins. Bring back to room temperature.
- Heat oven to 200°c/400°F/Gas Mark 6(180° fan). In a large roasting tin, heat remaining rosemary, garlic & oil mix.
- Put chicken in roasting tin, with slices of lemon above & below chicken. This will help to keep chicken moist.
- Top each breast with a sprig of rosemary. Cook for 10 mins.
- Boil pan of water. Cut aubergine into thick chunks & blanche in the boiling water for 2 minutes. Drain.
- Toss aubergine, onions, courgettes, mushrooms & peppers in the hot oil around the chicken.
- Roast chicken & vegetables for 15 mins.
- Add cherry tomatoes & cook for a further 5 minutes.
- Once chicken is cooked thoroughly, remove lemons & rosemary sprigs. Serve.
TOP TIP: When serving, squeeze the juice from the warm lemon slices over chicken for extra flavour & moisture.
NUTRITIONAL VALUES
PER SERVING
PER SERVING
Calories 524
Total Sugars 13.56g
Total Fats 18.25g
Saturated Fats 3.22g
Salt 0.29g
Fruit & Veg 6
