breakfast options:
heb of toast with scrambled eggs with peppers,onion, mushrooms etc mixed in
poached egg on heb toast, a pear and an apple
soft boiled egg with marmite soldiers, 2 satsumas
Bacon (fat removed), egg, weight watchers sausages (half a syn each, there are various low syn sausages), cherry tomatoes, grilled mushrooms,
chopped up fruit and yogurt, you can add a heb of cereal too if you like
field mushroom grilled, add wilted spinach and sliced leeks cooked in fry light on top, pop on some ham, top with a poached egg.
Lunches:
Club salad (in the current issue of sw magazine)
mini chicken fillets, cooked in fry light, layer on left over pasta sauce (I always have some in the fridge), top with a hea of cheese and pop under the grill to melt. serve with a big leafy salad.
tuna or salmon nicouise (yep, i can spell it, a salad with lettuce, tinned tuna, hard boiled eggs, green beans a heb of new potatoes- 200g raw weight, other superfree salad items)
chicken thighs, remove skin and roast in the oven, you can use various marinades, i tend to sling on some lemon juice and oregano usually, serve with steamed broccoli, carrots and any other superfree veg you like. you can add a heb of a 230g (raw weight) baking potato
A superfree stir fry topped with grilled fish or meat, or slice up beef/pork/chicken and add when stir frying.
sw quiche, I like adding chopped up cooked bacon, onions and a hea of feta cheese (50g per serving) topped with slices of tomato. Again, serve it with any superfree veg/salad you like. just as good cold as hot.
Slices of ham, stuff with grated cheese (hea) and salad rolled up
Sorry most of my lunches are hot, I'm a stay at home mum so it is just an example of things i like to make.
Dinner:
roast chicken, a 230g raw weight baking potato, or 200g raw weight new potato, par boiled then roasted, carrots, cauliflower and broccoli
various casseroles, chicken, bacon, celery, onion, carrot, stock, baby mushrooms, a tin of tomatoes, and other superfree veg I have lying around to throw in the pot.
grilled seabream, (about 4-6 minutes each side for an average sized one, i pop in some lemon slices and fresh dill), a heb of new potatoes, boiled, green beans and broccoli.
Soup, there are a lot of soups that are just superfree vegetables. my favourite soup is the italian chicken one, it is chopped up bacon, diced onion, crushed garlic, cooked chicken torn into strips, grated carrot, i like to pop in grated courgette too, tinned tomatoes, lemon juice and oregano. it's lovely.
Hope these are a few ideas, i tend to always save a heb for my evening meal. That's just how i prefer it... i love potatoes.
