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7 DAY BRITISH MEAL PLANNER Start today - to make it easy, here’s a week of meals all planned out for you. Monday Tuesday Wednesday Thursday Friday Saturday Sunday T Chunky Yogurt Fruit Summer Café Latte Nutty Salted Summer 7 FAS Chocolate Crunch Strawberry Flavour Caramel Strawberry K Flavour Meal Bar Powder Shake Meal Bar Powder Shake Shake Shake BREA K Porridge 1 large Cheddar Porridge Sour Cream 1 Banana Soft-Boiled Flavour & Chive SNAC Egg Bites Flavour Cherry Tomatoes Pretzels 1 Café Latte Chocolate 4 Simply Chunky Chocolate H Flavour Crunch Vanilla Chocolate Crunch C Shake Meal Bar Flavour Flavour Meal Bar N LU Shake Shake K Chocolate Caramel Treat Cucumber Sticks Heavenly Chocolate Heavenly Chocolate 1 Small Snack Bar Delight Snack Bar Delight Snack Bar bunch of SNAC grapes 1 Crumpet (100g) 2 Satsumas L Nutty Salted 2 3 Yogurt Fruit 5 6 Simply Caramel Crunch Vanilla Meal Bar Meal Bar Flavour Shake EVENING MEA K Cheddar Chocolate Nutty Nougat Sour Cream Chocolate Caramel Treat Chocolate Caramel Treat 1 Apple Flavour Snack Bar & Chive Snack Bar 1 Pear Snack Bar SNAC Bites Flavour Pretzels 7 DAY PLANNER BRITISH RECIPES For plenty more recipes including vegetarian options go to www.slimfast.co.uk Veggie Smoked mackerel, Spaghetti Scrambled Egg Chicken Tikka Bangers Great British Omelette beetroot & potato salad Bolognese on Toast Masala & Mash Breakfast ONLY 1 ONLY 2 ONLY 3 ONLY 4 ONLY 5 ONLY 6 ONLY 7 305 600 564 553 580 607 581 calories calories calories calories calories calories calories Preparation Time: 10 minutes Preparation time: 8 minutes Preparation Time: 10 minutes Preparation Time: 5 minutes Preparation Time: 25 minutes Preparation Time: 20 minutes Preparation Time: 5 minutes Cooking Time: 12 minutes Cooking time: 20 minutes Cooking Time: 15–20 minutes Cooking Time: 5 minutes Cooking Time: 18–20 minutes Cooking Time: 24 minutes Cooking Time: 12 minutes Serves: 2 Serves: 2 Serves: 1 Serves: 2 Serves: 4 Serves: 4 Serves: 4 Ingredients Ingredients Ingredients Ingredients Ingredients Ingredients Ingredients 1 tablespoon half fat butter 2 smoked mackerel fillets (75g each) 2 sprays of oil 6 medium eggs 3–4 chicken breasts (450g), skinned and 800g potatoes, peeled and quartered 4 reduced fat pork sausages Handful of frozen peas (100g) 360g new potatoes, cut in half 1 small onion, finely chopped 2 tablespoons semi-skimmed milk cubed 1 tablespoon oil 4 rashers un-smoked back bacon ¼ of a leek, chopped 160g cooked beetroot sliced 1 small carrot, finely chopped Black pepper 2.5cm piece of fresh root ginger, finely 400g good quality pork sausages 175g flat cap mushrooms, halved 4 closed cup mushrooms, sliced 200g bag washed watercress 1 celery stick, finely chopped 2 teaspoons oil chopped 2 red onions, sliced 4 medium eggs ¼ courgette, sliced 120g celery sliced 1 garlic clove, crushed 4 medium tomatoes, halved 2 garlic cloves, finely chopped 300ml beef stock 4 tomatoes, halved ¼ red pepper, chopped 2 tbsp. French dressing 115g extra lean minced beef 4 thick slices bread 1 teaspoon chilli powder ½ teaspoon cornflour 400g can baked beans ¼ yellow pepper, chopped Horseradish dressing 200g can chopped tomatoes 40g half fat butter Freshly ground black pepper 3 teaspoons redcurrant jelly 1 teaspoon olive oil 1 crushed garlic clove 2 tsp. horseradish cream sauce 1 tablespoon tomato purée 1 tablespoon chopped fresh herbs, such 2 tablespoons fresh coriander, chopped Black pepper Dash Worcestershire sauce 4 eggs 90g half fat crème fraîche Pinch of dried mixed herbs as parsley or chives (optional) Juice of 1 lime 1 tablespoon Dijon mustard Black pepper Dash of semi-skimmed milk Squeeze of lemon juice 150ml beef stock 50ml Flora Cuisine 3 tablespoons semi-skimmed milk 8 slices wholegrain bread, toasted Handful of grated half fat Cheddar 85g dried spaghetti For men, add 2 thick sausages grilled 1 onion, finely chopped 30g half fat butter for mashing 40g half fat butter cheese (60g) Directions Vegetarian option: Use Quorn in place of and a tablespoon of ketchup (164 kcal) 1 red chilli, deseeded and finely 320g peas (16 heaped tbsp) 1) Add the potatoes to boiling water and the minced beef Directions chopped For men, add large portion mixed fruit Directions cook for 20 minutes until soft. Drain and 1) Beat the eggs and milk with a fork 1 teaspoon ground turmeric For men, add 1 sausage (50g) + 70g extra salad (250g) (188 kcal) 1) Heat the half fat butter in a non-stick set aside. For men, add 2 slices of garlic bread until blended. ½ chicken stock pot or cube potato (raw weight) (207 kcal) Directions frying pan and add peas, leeks, 2) Place the watercress, celery and (50g) (183 kcal) 284ml pot Elmlea single or mixed with mushrooms, courgette, peppers and beetroot in a large bowl and dress with 2) Place tomatoes on baking tray, drizzle low fat natural yogurt Directions 1) Grill sausages until browned on all garlic. Sauté for 5 minutes. the French dressing. with oil and grill. Fresh coriander to garnish 1) Cook the potatoes for 15–20 minutes sides. Then add the bacon and 2) Whisk the eggs and milk together and 3) Add the potatoes. Remove the skin Directions 3) Put 20g of half fat butter into a pan Basmati rice (300g) to serve until tender. Drain and keep warm. mushrooms and grill on both sides. mix in the cheese. Pour over the from the mackerel and flake the fish on 1) Spray a small non-stick saucepan with and heat gently until melted. Add the For men, add a naan (70g) (200 kcal) 2) In a non-stick frying pan heat the oil and 2) Meanwhile fry the eggs and tomatoes vegetables and cook for a few minutes top of the potatoes. oil and when hot, tip in the onion, carrot, egg mixture and cook over medium Directions gently fry the sausages until golden and in a teaspoon of olive oil in a non-stick until golden brown underneath. 4) Make up the horseradish dressing in a celery and garlic. Cook over medium heat, stirring constantly until the eggs 1) Place the chicken in a large bowl, mix cooked through, add the onions and cook pan. 3) Place under a pre-heated grill for a small bowl adding lemon juice to taste. heat, stirring occasionally, for a few are set. with the ginger, garlic, chilli, black for 5-10 minutes until soft and beginning 3) Season the tomatoes with a little further 5 minutes and serve 5) Serve the salad with a dollop of minutes or until the vegetables are soft 4) Serve immediately with toast spread pepper, coriander and lime. Set aside. to turn golden. Worcestershire sauce and some black immediately. horseradish dressing. and beginning to turn golden brown. with the remaining half fat butter and 2) Heat half the Flora Cuisine in a 3) Add the stock and simmer for about 5 pepper. 2) Add the minced beef and cook, grilled tomatoes. heavy-based frying pan and fry the minutes until it has reduced by half. 4) Spread the toast with half fat butter Add a bread roll with 2 teaspoons Gluten free. Good source of omega 3. stirring for about 5 minutes until brown. chicken for 8–10 minutes until brown. 4) Mix the cornflour with a little water to and enjoy! of low fat butter to make this a 600 3) Stir in the tomatoes, purée, herbs, 3) Meanwhile heat remaining Flora in a make a smooth paste, stir into the onion calorie meal. stock and seasoning. Cover and simmer pan, cook the onion and red chilli until mixture. Simmer gently for 1 minute. Stir gently for 10 minutes. golden brown. Add the turmeric and in the redcurrant jelly and season to taste. 4) Meanwhile, cook the spaghetti in cook for 1 minute. 5) Add the mustard to the drained potatoes plenty of boiling water, following packet 4) Stir in the stock pot, Elmlea and/or and mash with the milk and half fat butter. instructions. Drain well. yogurt and heat through gently. Add the 6) Cook the peas according to pack 5) Pile the spaghetti onto a plate and chicken to the sauce. Simmer for 5 instructions. spoon the sauce over the top. minutes or until the chicken is cooked. 7) Spoon a couple of tablespoons of mash Bolognese sauce can be frozen. 5) Garnish with coriander and serve onto each plate and serve with the immediately with rice and vegetables. sausages, onions, gravy and peas. Nutritional Information per Serving Nutritional Information per Serving Nutritional Information per Serving Nutritional Information per Serving Nutritional Information per Serving Nutritional Information per Serving Nutritional Information per Serving kJ/kcal 1273 / 305 kJ/kcal 2510 / 600 kJ/kcal 2384 / 564 kJ/kcal 2311 / 553 kJ/kcal 2437 / 580 kJ/kcal 2539 / 607 kJ/kcal 2434 / 581 Protein 26.8g Protein 23g Protein 38.0g Protein 30.3g Protein 35.8g Protein 23.1g Protein 38.5g Fat 17.3g Fat 40g Fat 10.0g Fat 27.3g Fat 20.3g Fat 29.1g Fat 24.1g Carbohydrate 8.4g Carbohydrate 40g Carbohydrate 75.9g Carbohydrate 42.3g Carbohydrate 62.2g Carbohydrate 58.0g Carbohydrate 46.5g
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