Weekly Meal Planner Breakfast:
MONDAY
You decide! A good figure for a calorie-controlled breakfast is around 350 calories. Don’t skimp on this important meal of the day.
2 pieces of wholemeal toast with honey** & a
LUNCH:
Prawn Tom Yum
All our OMG pots are perfect for lunch as they are meals in themselves.
Broccoli & The Beast Smoothie made with unsweetened almond milk.
234
cals
231 20g almonds and houmous with carrot sticks**
Up to you!
216
cals
Chilli con Carne
DINNER:
For some meals you’ll need with Plain Basmati a “skinny” portion of carbs. If you’re using a COOK side Rice (skinny portion) dish, this means only heating half of it (either defrost first or break in half!) and then keeping the second half in the fridge for the next day. NB: Once defrosted must be CALORIES eaten within 48 hours.
405
PUDDING: Orangeberry Frozen Dessert
Satisfy your sweet tooth without the guilt; try our new OMG desserts.
TOTA L
94
CALORIES
=
1180
Porridge with semi-skimmed milk**
291
cals
calories
A simple rule of thumb for the calorie conscious is to eat 500 calories less a day*. Based on the Reference Intake of an average adult per day, this equates to1,500 calories. In the plan below we’ve given you a bit of wiggle room each day. *As part of a balanced diet and healthy lifestyle.
WE DN ESDAY 2 boiled eggs, a piece of wholemeal toast** and a Pash ‘n’ Shoot Smoothie made with unsweetened almond milk
375
cals
Nasi Goreng*
Chicken Noodle Laksa
CALORIES
Snacks & Drinks:
TUESDAY
COOK CALORIES
301
77
cals
Celery & carrot sticks with tzatziki**
109
cals
+ french beans
406
Tagine with Minted Couscous
Banana & a pot of low fat custard**
218
1293
cals
calories
Caribbean Chicken with Rice & Beans
Sweet Potato & Fresh Mint Daal
Chicken Pho*
Virtuous Veggie Pot
362
354
116
Broccoli & The Beast Smoothie made with
CALORIES
Grapes & a banana**
unsweetened almond milk.
92
135
cals
CURRY
(skinny portion)
cals
NIGHT
(skinny portion)
457
339
93
Orangeberry Frozen Dessert 94
CALORIES
Strawgo Frozen Dessert
CALORIES
1259
calories
Broccoli & The Beast Smoothie made with
92
Chicken Teriyaki with Plain Basmati Rice
*Because we use authentic ingredients, these recipes have a high salt and/or sugar content. **Calorie content based on a standard serving size.
5 Brazil nuts and a handful of raisins**
239
cals
Chicken Catalan with new potatoes and broccoli**
432
533
CALORIES
CALORIES
140
Strawgo Frozen Dessert
calories
1337
Chocolate Mousse
CALORIES
calories
CALORIES
(skinny portion)
CALORIES
1113
cals
cals
320
CALORIES
unsweetened almond milk.
Moroccan Spiced Prawn Karahi* Lamb Tagine* it w h Plain with Minted Couscous Basmati Rice
CALORIES
calories
cals
CALORIES
CALORIES
1287
191
SUNDAY Scrambled eggs on one piece of wholemeal toast**
152
373
Lemon Meringue Mousse 149
SATU RDAY Porridge with semi skimmed milk and a handful of blueberries**
320 cals
(skinny portion)
CALORIES
FRIDAY Muesli with blueberries** and a Pash ‘n’ Shoot Smoothie made with unsweetened almond milk cals
255
CALORIES
Beef Bourguignon* Vegetable w ith Plain Basmati & Chickpea
Rice (skinny portion)
Mix of strawberries, raspberries and blueberries with fat free natural yoghurt and a handful of granola**
281
CALORIES
Fat free fruit yoghurt and raspberries**
TH UR SDAY
CALORIES
1100
93
CALORIES
calories
D.I.Y Meal Planner BREAKFAST
MONDAY
TUESDAY
WE DN ESDAY
We’ve left this side blank so you can plan your week dependent on your dietary needs; be it a meat-free-Monday, wheat-free-Wednesday or a-sugar-free-Sunday… you decide!
TH UR SDAY
FRIDAY
SATU RDAY
SUNDAY
calories
LUNCH
SNACKS & DRINKS
DINNER
PUDDING
TOTA L
=
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