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Lunch ideas Red or green day!

S: 13st4lb C: 9st9lb G: 9st10lb BMI: 23.9 Loss: 3st9lb(27.42%)
#2
Superfree!
It's as easy as this...


Prepare whatever Superfree veggies take your fancy… we’ve used peppers, onions, courgettes, baby sweetcorn, asparagus, mushrooms and tomatoes. You can dry-fry them until soft or leave them raw for extra crunch.


Mix together the 3 eggs, 150g very low fat natural cottage cheese and some chopped parsley. Lay the chopped vegetables out in an oven-proof flan dish then pour the cottage cheese mix over. Pop in the oven at 190ºC/375ºF/Gas 5 for around 30 minutes, or until the quiche is set and golden brown.


Serve the quiche in wedges with Free chips on a Green day, or piles of salad - ideal for lunchboxes!
Save up to an amazing 48½ Syns* with our Superfree version of this teatime favourite!
*(compared to Sainsbury's Garden Vegetable 400g Quiche)
Other tasty quiche ideas include:

  • Tuna and sweetcorn - Free on Green (add 6 Syns on Green if not using 113g tuna canned in brine as a Healthy Extra ‘b’ choice)
  • Ham and broccoli - Free on Original and Green (add 6 Syns on Green if not using 85g ham as a Healthy Extra ‘b’ choice)
  • Salmon and dill - Free on Original and Green (add 6 Syns on Green if not using 57g fresh salmon/71g salmon canned in brine as a Healthy Extra ‘b’ choice)
  • Cheese and onion - Free on Original and Green (add 6 Syns if not using cheese as a Healthy Extra ‘a’ choice)
  • Pasta quiche – Free on Green - Make up a packet of Free pasta and sauce, such as Batchelors Tomato, Onion & Herb Pasta ‘n’ Sauce, pour into the flan dish and then add the cottage cheese mixture.
  • Quiche Lorraine – Lean grilled bacon, cheese and onion - Free on Original (add 6 Syns if not using cheese as a Healthy Extra ‘a’ choice)
 
S: 13st4lb C: 9st9lb G: 9st10lb BMI: 23.9 Loss: 3st9lb(27.42%)
#3
mug shots and pasta n sauce are mostly free on a green day....

[FONT=&quot]Mug Shot Noodle Snack, Chicken, dried 54g sachet[/FONT]
[FONT=&quot]Original 10[/FONT][FONT=&quot] Syns Green Free[/FONT]
[FONT=&quot]Mug Shot Noodle Snack, Chow Mein, dried 55g sachet[/FONT]
[FONT=&quot]Original 9½[/FONT][FONT=&quot] Syns Green Free[/FONT]
[FONT=&quot]Mug Shot Noodle Snack, Spicy Sweet 'n' Sour, Less Than 1% Fat, dried 67g sachet[/FONT]
[FONT=&quot]Original 11½[/FONT][FONT=&quot] Syns Green Free[/FONT]
[FONT=&quot]Mug Shot Pasta Snack, Cheese 'n' Ham, dried 66g sachet[/FONT]
[FONT=&quot]Original 13[/FONT][FONT=&quot] Syns Green 3½ Syns[/FONT]
[FONT=&quot]Mug Shot Pasta Snack, Chicken 'n' Mushroom, dried 66g sachet[/FONT]
[FONT=&quot]Original 14[/FONT][FONT=&quot] Syns Green 2 Syns[/FONT]
[FONT=&quot]Mug Shot Pasta Snack, Chicken 'n' Vegetable, dried 60g sachet[/FONT]
[FONT=&quot]Original 12½[/FONT][FONT=&quot] Syns Green 2 Syns[/FONT]
[FONT=&quot]Mug Shot Pasta Snack, Creamy Cheese, dried 68g sachet[/FONT]
[FONT=&quot]Original 13[/FONT][FONT=&quot] Syns Green 2 Syns[/FONT]
[FONT=&quot]Mug Shot Pasta Snack, Tomato 'n' Herb, dried 64g sachet[/FONT]
[FONT=&quot]Original 11[/FONT][FONT=&quot] Syns Green Free [/FONT]

Savoury rice, tandoori, dried, 120g pack – green free, red 21½ syns
Batchelors Pasta n Sauce
Pasta n sauce, Bolognese, excl milk & butter, dried, 126g pack, - green free, red 22 syns
Pasta n sauce, carbonara, excl milk & butter, dried, 120g pack, - green ½ syn, red 23 syns
Pasta n sauce, cheese, leek & ham, excl milk & butter, dried, 120g pack, - green 1 syn, red 22½ syns
Pasta n sauce, chicken & mushroom, excl milk & butter, dried, 122g pack, - green free, red 22 syns
Pasta n sauce, chicken & roasted garlic, excl milk & butter, dried, 120g pack, - green free, red 22 syns
Pasta n sauce, creamy chicken & herb, excl milk & butter, dried, 116g pack, - green free, red 21 syns
Pasta n sauce, creamy tikka masala, excl milk & butter, dried, 117g pack, - green free, red 20½ syns
Pasta n sauce, macaroni cheese, excl milk & butter, dried, 108g pack, - green 1 syn, red 20 syns
Pasta n sauce, mild cheese & broccoli, excl milk & butter, dried, 123g pack, - green free, red 22½ syns
Pasta n sauce, mushroom & wine, excl milk & butter, dried, 128g pack, - green free, red 23½ syns
Pasta n sauce, tomato, onion & herb, excl milk & butter, dried, 128g pack, - green free, red 22½ syns
 
S: 13st4lb C: 9st9lb G: 9st10lb BMI: 23.9 Loss: 3st9lb(27.42%)
#4
or ryvita crackers or minis HEB,
with babybell lights (heA or B) or quorn slices (free) or Laughing cow extra light Triangles (hea or b) or a low fat cottage cheese...(FRee or syns)

[FONT=&quot] [/FONT]
[FONT=&quot]Cottage Cheese[/FONT]
[FONT=&quot] [/FONT]
[FONT=&quot]Basic/Non Branded Foods Cheese, Cottage cheese, low fat flavoured 100g[/FONT]
[FONT=&quot]Original 1 Syns[/FONT][FONT=&quot] Green 1 Syns[/FONT]
[FONT=&quot]Basic/Non Branded Foods Cheese, Cottage cheese, low fat natural 100g[/FONT]
[FONT=&quot]Original ½ Syn[/FONT][FONT=&quot] Green ½ Syn[/FONT]
[FONT=&quot] [/FONT]
[FONT=&quot]Basic/Non Branded Foods Cheese, Cottage cheese, very low fat flavoured 100g[/FONT]
[FONT=&quot]Original ½ Syn[/FONT][FONT=&quot] Green ½ Syn[/FONT]
[FONT=&quot]Basic/Non Branded Foods Cheese, Cottage cheese, very low fat natural 100g[/FONT]
[FONT=&quot]Original Free[/FONT][FONT=&quot] Green Free[/FONT]
[FONT=&quot] [/FONT]
[FONT=&quot]Asda Cottage Cheese 100g[/FONT]
[FONT=&quot]Original ½ Syn[/FONT][FONT=&quot] Green ½ Syn[/FONT]
[FONT=&quot]Asda Good for You, Natural Cottage Cheese 100g[/FONT]
[FONT=&quot]Original Free[/FONT][FONT=&quot] Green Free[/FONT]
[FONT=&quot]Asda Good for You, Onion & Chive Cottage Cheese 100g[/FONT]
[FONT=&quot]Original Free[/FONT][FONT=&quot] Green Free[/FONT]
[FONT=&quot]Asda Good for You, Pineapple Cottage Cheese 100g[/FONT]
[FONT=&quot]Original 1 Syns[/FONT][FONT=&quot] Green 1 Syns[/FONT]
[FONT=&quot]Asda Good for You, Prawn Cottage Cheese 100g[/FONT]
[FONT=&quot]Original Free[/FONT][FONT=&quot] Green Free[/FONT]
[FONT=&quot]Asda Good for You, Smoked Cheese & Onion Cottage Cheese 100g[/FONT]
[FONT=&quot]Original Free[/FONT][FONT=&quot] Green Free[/FONT]
[FONT=&quot]Asda Good for You, Tuna & Sweetcorn Cottage Cheese 100g[/FONT]
[FONT=&quot]Original Free[/FONT][FONT=&quot] Green Free[/FONT]
[FONT=&quot]Asda Smartprice, Natural Cottage Cheese, Low Fat 100g[/FONT]
[FONT=&quot]Original Free[/FONT][FONT=&quot] Green Free[/FONT]
[FONT=&quot] [/FONT]
[FONT=&quot]Marks & Spencer Cottage Cheese with Onion & Chives 100g[/FONT]
[FONT=&quot]Original 3 Syns[/FONT][FONT=&quot] Green 3 Syns[/FONT]
[FONT=&quot]Marks & Spencer Cottage Cheese with Pineapple 100g[/FONT]
[FONT=&quot]Original 1½ Syns[/FONT][FONT=&quot] Green 1½ Syns[/FONT]
[FONT=&quot]Marks & Spencer Cottage Cheese with Prawns 100g[/FONT]
[FONT=&quot]Original 2½ Syns[/FONT][FONT=&quot] Green 2½ Syns[/FONT]
[FONT=&quot]Marks & Spencer Cottage Cheese with Roast Tomato & Pepper 100g[/FONT]
[FONT=&quot]Original ½ Syn[/FONT][FONT=&quot] Green ½ Syn[/FONT]
[FONT=&quot]Marks & Spencer Cottage Cheese with Sweet Chilli Chicken & Toasted Sweetcorn per 100g[/FONT]
[FONT=&quot]Original Free[/FONT][FONT=&quot] Green Free[/FONT]
[FONT=&quot]Marks & Spencer Cottage Cheese, Natural 100g[/FONT]
[FONT=&quot]Original 1 Syns[/FONT][FONT=&quot] Green 1 Syns[/FONT]
[FONT=&quot]Marks & Spencer Count on Us, Cottage Cheese with Pineapple 100g[/FONT]
[FONT=&quot]Original ½ Syn[/FONT][FONT=&quot] Green ½ Syn[/FONT]
[FONT=&quot]Marks & Spencer Count on Us, Cottage Cheese with Red Onion & Chive 100g[/FONT]
[FONT=&quot]Original Free[/FONT][FONT=&quot] Green Free[/FONT]
[FONT=&quot]Marks & Spencer Count on Us, Cottage Cheese, Natural 100g[/FONT]
[FONT=&quot]Original Free[/FONT][FONT=&quot] Green Free[/FONT]
[FONT=&quot] [/FONT]
[FONT=&quot]Morrisons Cottage Cheese with Pineapple 100g[/FONT]
[FONT=&quot]Original 1 Syns[/FONT][FONT=&quot] Green 1 Syns[/FONT]
[FONT=&quot]Morrisons Eat Smart, Cottage Cheese with Mango & Pineapple per 100g[/FONT]
[FONT=&quot]Original ½ Syn[/FONT][FONT=&quot] Green ½ Syn[/FONT]
[FONT=&quot]Morrisons Eat Smart, Cottage Cheese with Onions & Chive 100g[/FONT]
[FONT=&quot]Original Free[/FONT][FONT=&quot] Green Free[/FONT]
[FONT=&quot]Morrisons Eat Smart, Cottage Cheese with Pineapple 100g[/FONT]
[FONT=&quot]Original Free[/FONT][FONT=&quot] Green Free[/FONT]
[FONT=&quot]Morrisons Eat Smart, Cottage Cheese with Prawn Cocktail 100g[/FONT]
[FONT=&quot]Original 1 Syns[/FONT][FONT=&quot] Green 1 Syns[/FONT]
[FONT=&quot]Morrisons Eat Smart, Cottage Cheese with Tuna & Sweetcorn per 100g[/FONT]
[FONT=&quot]Original Free[/FONT][FONT=&quot] Green Free[/FONT]
[FONT=&quot]Morrisons Natural Cottage Cheese, Virtually Fat Free 100g[/FONT]
[FONT=&quot]Original Free[/FONT][FONT=&quot] Green Free[/FONT]
[FONT=&quot]Morrisons Onion & Chive Cottage Cheese 100g[/FONT]
[FONT=&quot]Original ½ Syn[/FONT][FONT=&quot] Green ½ Syn[/FONT]
[FONT=&quot] [/FONT]
[FONT=&quot]Sainsbury's Be Good to Yourself, Cottage Cheese with Onion & Chive 100g[/FONT]
[FONT=&quot]Original Free[/FONT][FONT=&quot] Green Free[/FONT]
[FONT=&quot]Sainsbury's Be Good to Yourself, Cottage Cheese with Pineapple 100g[/FONT]
[FONT=&quot]Original Free[/FONT][FONT=&quot] Green Free[/FONT]
[FONT=&quot]Sainsbury's Be Good to Yourself, Natural Cottage Cheese 100g[/FONT]
[FONT=&quot]Original Free[/FONT][FONT=&quot] Green Free[/FONT]
[FONT=&quot]Sainsbury's Cottage Cheese with Onion & Chive 100g[/FONT]
[FONT=&quot]Original ½ Syn[/FONT][FONT=&quot] Green ½ Syn[/FONT]
[FONT=&quot]Sainsbury's Cottage Cheese with Pineapple 100g[/FONT]
[FONT=&quot]Original 1 Syns[/FONT][FONT=&quot] Green 1 Syns[/FONT]
[FONT=&quot]Sainsbury's Natural Cottage Cheese 100g[/FONT]
[FONT=&quot]Original ½ Syn[/FONT][FONT=&quot] Green ½ Syn[/FONT]
[FONT=&quot] [/FONT]
[FONT=&quot]Tesco Cottage Cheese, Natural 100g[/FONT]
[FONT=&quot]Original ½ Syn[/FONT][FONT=&quot] Green ½ Syn[/FONT]
[FONT=&quot]Tesco Healthy Living, Natural Bio Cottage Cheese 100g[/FONT]
[FONT=&quot]Original Free[/FONT][FONT=&quot] Green Free[/FONT]
[FONT=&quot]Tesco Healthy Living, Tuna & Sweetcorn Cottage Cheese 100g[/FONT]
[FONT=&quot]Original Free[/FONT][FONT=&quot] Green Free[/FONT]
[FONT=&quot]Tesco Light Choices, Natural Cottage Cheese 100g[/FONT]
[FONT=&quot]Original Free[/FONT][FONT=&quot] Green Free[/FONT]
[FONT=&quot]Tesco Light Choices, Onion & Chive Cottage Cheese 100g[/FONT]
[FONT=&quot]Original Free[/FONT][FONT=&quot] Green Free[/FONT]
[FONT=&quot]Tesco Light Choices, Pineapple Cottage Cheese 100g[/FONT]
[FONT=&quot]Original Free[/FONT][FONT=&quot] Green Free[/FONT]
[FONT=&quot]Tesco Natural Organic Cottage Cheese 100g[/FONT]
[FONT=&quot]Original Free[/FONT][FONT=&quot] Green Free[/FONT]
[FONT=&quot]Tesco Onion & Chive Cottage Cheese 100g[/FONT]
[FONT=&quot]Original ½ Syn[/FONT][FONT=&quot] Green ½ Syn[/FONT]
[FONT=&quot]Tesco Pineapple Cottage Cheese 100g[/FONT]
[FONT=&quot]Original 2 Syns[/FONT][FONT=&quot] Green 2 Syns[/FONT]
[FONT=&quot]Tesco Tuna & Sweet Chilli Cottage Cheese 100g[/FONT]
[FONT=&quot]Original 3 Syns[/FONT][FONT=&quot] Green 2½ Syns [/FONT]
 


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