MEAL PLAN IDEAS.
The most important thing to remember is to find recipes that work for you.
This means:
Meals you really enjoy and feel satisfied by after eating them
Meals that fill you up for a few hours until its almost time for your next meal (being slightly hungry for 30mins to an hour is not a bad thing.
If you find you are too hungry between meals, then by all means have a snack, but adjust your main meals to make them filling.
Recipes that fit your lifestyle, budget, preferences, time etc…
Be prepared to experiment until you can build a repertoire of meals you can easily plan and make
There is no need to count calories. Instead, focus on enjoying your meals and going without snacks in between.
Meal Plan EXAMPLE #1
BreakfasT
125g Greek Yoghurt
80g Fresh or frozen berries, defrosted and warmed
30g Mixed nuts
Lunch
Cheese & mushroom omelette with a side salad
Fry a handful of sliced mushrooms in a knob of butter, then add 2 eggs beaten and seasoned with salt and pepper. Cook until set and top with a grating of cheese then melt briefly under the grill. Serve with a mixed salad.
Dinner
Chicken and pepper fajitas
Slice a pepper and half an onion and fry in olive oil until softened. Add a chopped clove of garlic and fry for a couple of minutes until cooked. Add a sliced chicken breast to the mix and stir fry until cooked through. Season with peri-peri seasoning or a salt and pepper, a generous pinch of dried, mixed herbs and a half teaspoon of paprika and chilli flakes. Mix well. Taste and adjust seasoning.
Serve with a mixed salad and a small handful of grated cheddar.
Optional: Add a small tortilla wrap or pitta bread.
Meal Plan EXAMPLE #2
BreakfasT
Porridge made with 50g oats, dairy or plant-based milk or water of choice.
Optional: Add berries and a sprinkling of mixed seeds or chia seeds.
Lunch
Hummus, olives and crudites
Make your own hummus if you have time, or use a ready-made one if you prefer.
For home-made hummus, blend 1 tin of drained chick peas with 2 tbs tahini paste, the juice of half a lemon and salt to taste. Add a splash of water to loosen and get the desired consistency. Approx 4 servings.
Serve with a selection of sliced vegetables, e.g. celery, carrot, pepper and cucumber. Add a handful of olives.
Optional: Increase hummus portion to keep you full, or add a small pitta or 3 oatcakes
Dinner
Vegan Chilli.
Saute a chopped onion in a splash of oil until softened. Add a couple of chopped garlic cloves and stir fry for a couple of minutes. Add a diced green pepper and stir to coat in the oil. Add 1/2 teaspoon each of cumin, paprika, chilli powder and dried oregano, and stir in the oil. Add 2-3 tbs tomato puree and stir fry for 2-3 minute, mixing well with the spices and vegetables, taking care not to burn. Add around 300ml of water then add a drained tin each of lentils, chick peas and kidney beans. Add more water if needed to get the desired consistency. Bring to the boil then simmer until the vegetables are softened. Add salt and pepper and adjust seasoning to taste. Add chopped corriander just before serving and mix to combine.
Optional, serve with salad or a couple of heaped tbs of boiled rice.
Meal Plan EXAMPLE #3
BreakfasT
Bacon, tomato and avocado on toast.
Grill 2 slices of bacon and toast one medium piece of bread. Mash 1/2 an avocado into the toast and top with sliced tomatoes. Top with bacon when cooked and serve.
Lunch
Chicken & leek soup.
Saute a sliced leek in butter until softened. Add a small diced carrot, a small diced courgette and stir until softened. Add 400ml of chicken or vegetable stock (from a cube is fine), bring to the boil for 5 minutes then simmer until the veg is soft. Add 100g leftover cooked chicken (or ham would work well), a small handful of frozen peas, bring back to the boil for 5 minutes then simmer until the chicken is piping hot. Season to taste and serve.
Dinner
Burger & Chips
Slice 100-150g of white potatoes or sweet potatoes into chunks and lightly coat in olive oil. Place on a baking sheet and put in the oven at 180 for 20 minutes. When the time is up, add a store-bought beef burger into the oven on a separate tray. Turn the chips over and put back in the oven and set the timer to the time given on the packet to cook the burger. When the time is up, check the burger is cooked and piping hot and that the chips are cooked through.
Serve with a mixed salad.
Optional: Add a slice of cheese to the burger for the last couple of minutes of cooking time
