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HEALTHY Weekly menu

This plate of food has: ★ lettuce ★ tomatoes ★ beans ★ steak ★ onions ★ rice

Ingredients

Healthy lunch

Ingredients For the granola 220g/8oz jumbo porridge oats 60g/2¼oz mixed nuts (such as almonds and walnuts), roughly chopped 80g/3oz honey or maple syrup 1 tbsp olive oil ½ tsp vanilla extract pinch salt 1 free-range egg white

Ingredients

Apple and pear compôte with yoghurt and granola

Preheat the grill. Lightly toast the cut sides of each bagel. Mix the low-fat soft cheese and apricots together and spread over the bagel bases. Top with sliced banana then sandwich the bagel tops in place.

Preparation

4 wholemeal bagels, sliced in half 80g low-fat soft cheese 40g ready-to-eat dried apricots, chopped 2 bananas, sliced

Ingredients

Banana and apricot bagels recipe

Place the egg in a small saucepan covered with water, bring to the boil and cook for 10 minutes. Plunge in cold water and leave to cool. Information: Cook the egg the night before to save time in the morning rush. Remove shell and mash the egg with the mayonnaise and pepper. Use to fill the bap, topping with the lettuce..

Preparation

1 egg 1 level tablespoon reduced-calorie mayonnaise large pinch of black pepper 1 large wholemeal bap small wedge of lettuce, to give 2 tablespoons when shredded

Ingredients

Egg mayonnaise and lettuce bap recipe

Mix the oil, lemon juice, mixed herbs, mustard powder and black pepper. Add to the salad vegetables, beans and tuna and mix gently. Information: Double the recipe to use the rest of the can of tuna and save for the next day. Serve with the bread and lower-fat spread.

Preparation

3 teaspoons olive oil juice of half a lemon large pinch of dried mixed herbs large pinch of mustard powder large pinch of black pepper 1 slice of pepper, chopped 2 spring onions, sliced 3cm piece of cucumber, chopped 1 heaped tablespoon canned mixed beans in water, drained half a 160g can of tuna in spring water, drained 1 thick slice of wholemeal bread and lower-fat spread

Ingredients

Tuna and bean salad recipe

Spread both slices of bread with the cheese. Information: Spreading the cheese on both slices of the bread – and patting the salad dry – helps prevent a soggy sandwich! Pat the salad dry and use to fill the sandwich, sprinkling with pepper or paprika if using. Information: Try other salad vegetables, or even some pineapple.

Preparation

2 thick slices of wholemeal bread 2 tablespoons medium-fat soft cheese 3cm piece of cucumber, finely chopped 20g celery (about two-thirds of a stick), finely chopped small wedge of lettuce, to give 2 tablespoons when shredded pinch of black pepper or paprika, optional

Ingredients

Soft cheese and salad sandwich recipe

Lay out the tortillas on a work surface. Preheat the grill. Information: You could use plain tortillas, though the wholewheat ones have a higher fibre content. Beat the eggs and milk together in a bowl. In another bowl, mix together the tomatoes, spring onions and pepper, seasoning with black pepper. Heat half a teaspoon of vegetable oil in a non-stick frying pan and pour in a quarter of the beaten egg mixture. Cook on the hob over a medium heat for a few moments to set the base. Layer 1 tortilla with the cooked egg, a quarter of the tomato mixture and 10g of cheese. Grill to further set the egg and melt the cheese. Roll up the tortilla and slice in half, or wrap in foil to serve later. Repeat to make the other 3 tortillas.

Preparation

4 soft wholewheat flour tortillas 6 eggs 4 tablespoons 1%-fat milk 2 tomatoes, finely chopped 2 spring onions, finely chopped 1 pepper, any colour, deseeded and finely chopped 2 teaspoons vegetable oil 40g reduced-fat hard cheese, grated 1 pinch ground black pepper

Ingredients

Breakfast burritos recipe