Wheat biscuits with banana and orange juice

• 2 wheat biscuits with 125ml of semi-skimmed milk and topped with 1 chopped banana
• 200ml of orange juice
• 1 pear

• Cals
  435
• Protein
  20g
• Carbs
  61g
• Fat
  13g

Turkey sandwich with cranberry sauce

• 2 slices of wholegrain bread
• Fill with 75g of turkey and 2 tbsp of cranberry sauce
• Serve with 150ml glass of orange juice and 125ml of low fat yoghurt

• Cals
  415
• Protein
  27g
• Carbs
  56g
• Fat
  10g

Weight watchers ocean pie with a tossed salad

• 1 Weight Watchers Ocean Pie served with mixed salad leaves and 1 wholegrain pitta bread
• 1/2 tbsp of raisins

• Cals
  425
• Protein
  30g
• Carbs
  63g
• Fat
  7g

Cottage cheese with fruit cocktail

• 100g of low fat cottage cheese mixed with 75g of fruit cocktail and 3 dried apricots

• Cals
  150
• Protein
  4g
• Carbs
  24g
• Fat
  4g

Muesli with fruit and yoghurt

• 45g of sugar-free muesli with 150 ml of semi-skimmed milk topped with 1 chopped banana
• 125ml of low fat yoghurt

• Cals
  465
• Protein
  17g
• Carbs
  64g
• Fat
  17g

Warm chicken and sesame salad

• 1 serving of Warm chicken and sesame salad (see recipe below)
• 3 rice cakes
• 1 apple and 100g of mango slices

• 
  Recipe Ingredients
• 100g of chicken fillet
• 1/2 tsp of sesame oil
• 1/2 tbsp of rice or balsamic vinegar
• 1 clove of garlic
• 1 piece of root ginger (1cm or 0.5 inch)
• 1/2 tsp of chilli
• 1 serving of mixed salad leaves
• 50g of spinach
• 50g of mange tout
• 50g of sweetcorn
• 4 water chestnuts
• 1 tsp of sesame seeds
• 1 tsp of sweet chilli sauce

• Cals
  425
• Protein
  26g
• Carbs
  35g
• Fat
  21g

Prawn Kebabs

• 1 serving of Prawn kebabs (see recipe below)
• 1 apple

• 
  Recipe Ingredients
• 75g of prawns
• 1/4 onion
• 1 tsp of olive oil
• 1 clove of garlic
• 50g of brown rice, uncooked weight
• 25ml of pineapple juice
• 2 tbsp of lemon juice
• 80g of mange tout

• Cals
  420
• Protein
  30g
• Carbs
  50g
• Fat
  15g

Scone with cheese and grapes

• 1/2 scone topped with 10g of low fat grilled cheese
• 80g of grapes

• Cals
  145
• Protein
  8g
• Carbs
  25g
• Fat
  2g

Low fat yoghurt with cereal, fruit and honey

• 200ml of low fat yoghurt mixed with 2 tsps of honey, 1 chopped apple, 4 dried apricots and 30g of wholegrain breakfast cereal
• 200ml glass of orange juice

• Cals
  450
• Protein
  22g
• Carbs
  74g
• Fat
  9g

Ham and cream cheese sandwich

• 2 slices of whole grain bread
• Fill with 2 slices of ham (25g each), 2 tbsp of reduced fat cream cheese and mixed salad leaves
• 1 banana

• Cals
  445
• Protein
  30g
• Carbs
  55g
• Fat
  14g

Grilled white fish with herbs and new potatoes

• 1 serving of Grilled white fish with herbs (see recipe)
• Serve with 4 small new potatoes and ½ tin of ratatouille
• 1 orange

• 
  Recipe Ingredients
• 125g of cod or other white fish
• 1 tbsp of lemon juice
• 1 tsp of olive oil
• 1 tbsp of fresh chives, chopped
• 1 tbsp of fresh parsley, chopped

• Cals
  425
• Protein
  32g
• Carbs
  55g
• Fat
  8g

Fruit Salad with mint

• Chop 25g of mango, 50g of pineapple into bite-sized pieces. Place in a bowl, along with 25g of blueberries and top with freshly chopped mint
• Puree 150g of strawberries until smooth and pour over fruit

• Cals
  150
• Protein
  5g
• Carbs
  21g
• Fat
  6g