Dinners
Breakfasts

Lunches

Cost per portionCaloriesFatProteinCarbsVegetarianVeganNotes
2 x toast, Sun Dried Tomato Pesto, Value Soft Cheese
Broad Bean & Feta Wrapbroad bean and feta wrap
Sundried Tomato Sandwich paste/toast topper, per 2tblsp portionsundried tomato paste5p48 cals4g fat1g protein2g carbvegnot vegan
Sardine & Tomato Sandwich Paste10p
Smoked Salmon Sandwich paste/toast topper, per 2 tblsp portionSalmon dip22p88 cals8g fat4g protein2g carbvegnot vegan
Broccoli Pesto in Pitta. Meal Plan 2, Day 325pfrom day 3 of the week 2 meal plan204 cals14g fat4.6g protein13g carbs
Beef and Sun Dried Tomato Sandwich Pasteimage7p per tblsp, 13p per sandwich43 cals4g fat2g protein0g carbsnot vegnot veganuse in a sandwich or on toast for breakfast
Broccoli and Lentil Soup20p164 cals2g fat13g protein19g carbsvegvegan
Tzatziki & Lettuce SandwichTzatziki14pvegnothe tzatziki lasts at least 10 days in the fridge without going watery
Carrot Hoummous, creamy with tahini31p976 cals83g fat14g protein43g carbsvegvegan, leave out honey
Carrot & Lentil Soup 20p219 cals8g fat8g protein29g carbsvegvegan, if you use soya milk
Cauliflower and chick pea soup with little dumplings40p307 cals9g fat13g protein48g carbsvegvegan
Chicken and Sun Dried Tomato Sandwich Pasteimage12p per tblsp, 14p per sandwich45 cals4g fat2g protein0g carbsnot vegnot veganuse in a sandwich or on toast for breakfast
Welsh Rarebit
Chestnut Soup - Nigella Lawson
Parsnip Soup, with scone & mince pie - Christmas Meal Plan 201437p
Stilton Jackets with Clementines & Yogort for pudding - Christmas Meal Plan 2014image73p587 cals31g fat23g protein57g carbsvegno
Super simple mixed veg soup, with fresh crusty roll - Christmas Meal Plan 2014mixed veg18p456 cals2g fat16g protein89g carbvegvegan
Creamy Chicken Livers on ToastChicken livers58p427 cals20g fat34g protein91g carbsnot vegnot vegan
Nearly Meal Plan 8 Soup32p
Egg, Lentil, Raisin, Puy & Curry Sandwich29p426 cals12g fat21g protein57g carbsvegno
Potted Cheesepotted cheese8p a tblsp, 12p a sandwich
nutrition just for the potted cheese
98 cals9g fat3g protein0g carbsvegno
Pasta Pesto, with Peas and Feta46p
Fishy Tortilla19p + salady bits346 cals6g fat15g protein55g carbsnono
A Low Carb Chicken & Veg Soupvariable250 cals19g fat13g carbs
Hoummous and grated carrot sandwich 9p243 cals10g fat7g protein30g carbsvegvegan
Individual Lunchtime Pieslunchtime pies20pvegvegan
Lentil Soup - Meal Plan 116p238 cals5g fat15g protein41g carbsvegvegan
Spicy Lentil Soup16p269 cals5g fat15g protein41g carbsvegvegan
Butter Bean Pate18p284 cals5g fat12g protein48g carbsvegveganlots of variations
Lentil & Veg Soup, meal plan 7
Mixed Veg Soup, with Bacon, meal plan 7
Chicken Noodle Soup - Meal Plan 820p308 cals15g fat10g protein37g carbsomit chicken stockomit chicken stock
Lentil & Veg Salad, with Soy, Meal Plan 824pvegomit yogortvery versatile, use same ingredients to make soup
Oaty Fritters, Roast Veg, Chilli & Yogort, Meal Plan 8vegomit yogurt
Chip Butty. Meal Plan 3, Day 624pfrom day 6 of the week 3 meal plan228 cals4g fat5g protein43g carbsvegno
Egg Sandwich - week 3 meal plan. I egg, 2 slices bread each18p1 egg & 2 slices bread each286 cals10g fat16g protein33g carbsvegno
Salami & Mixed Vegetable Soup with Croutons24p277 cals16g fat5g protein29g carbsnono
Hoummous & Grated Carrot Sandwich - No Power Meal Plan15p
Peanut Butter & Coleslaw sandwich - No Power Meal Plan22p
Chilled Radish & Mint Soup
Olive, Soft Cheese and Cucumber Sandwich30p334 cals14g fat8g protein33g carbsvegno
Pea Soup 17p226 cals11g fat10g protein21g carbsvegno
Pitta with Carrot, Lemon & Soft Cheese20p220 cals7g fat6g protein28g carbsvegno
Raw Carrot, Apple & Cashew Soup35p
Jacket Potato with Basics cheese spread20p, plus the salad236 cals4g fat7g protein43g carbsvegno
Sardines on Toast38pmost of your Omega 3 for a week
Spiced Parsnip Soup. Serve with tomato scone or herb bread 17p166 cals9g fat3g protein16g carbsvegvegan, if you use soya milk
Stilton Quiche with Red Cabbage Coleslaw - Christmas Meal Plan 2014stilton39p546 cals36g fat20g protein34g carbvegnosubstitute cheddar, Brie or feta for Stilton
Sweet Potato and Lentil Soup27pvegvegan
Split Pea Soup13p
Garlicky 'Boursin' sandwich18pvegnot vegandozens of variations, including sweet ones
5:2 Tom Yum with shredded cabbageTom yum soup43p217cals2g protein14g carbvegveganlots of variations
Bean & Spicy Katjan Sauce Sandwich Pastespicy katjan sauce12p a sandwichvegveganuse in a sandwich or on toast for breakfast. LOADS of variations
Cheese & Grated Carrot Sandwich - Meal Plan 9
Ham Sandwich - Meal Plan 9
Lentil Soup (as above) & Croutons. Meal Plan 2, Day 117pfrom day 1 of the week 2 meal plan342 cals8g fat17g protein50g carbsvegvegan
Olives & Soft Cheese in Pitta. Meal PLan 2, Day 4 28pfrom day 4 of the week 2 meal plan292 cals16g fat6g protein27g carbsvegno
Fresh Tomato soup, or using tinned tomatoes10p homegrown, 18p tinned225 cals8g fat9g protein34g carbvegvegan
imagePercy pumpkin soup, version 2, without coconut15p
imagePercy Pumpkin Soup, version 1, with coconut33p
sardine sandwich fillerSardine & Bean Sandwich Paste10p a sandwichnonouse in a sandwich or on toast for breakfast
lentils chilli and coconut with saladLentils, Chilli & Coconut with Salad - Meal Plan 846p450 cals22g fat18g protein50g carbsvegveganlots of variations
Beans on Toast, 2 slices toast & half tin beans each11p2 slices toast & half a tin of beans each344 cals2g fat17g protein65g carbsvegvegan
Creamy Leek & Cheese ToastyCreamy leek and cheese toasty48p430 cals19g fat13g protein52g carbsvegno
Cheese & Ham Toastiecheese and onion toastie18p
lettucelettuce soup
trio of vegetable hummusA Trio of Vegetable Hummus - Pea, Butternut Squash & Sweetcorn
a 2nd trio of vegetable hummusAnother Trio of Vegetable Hummus - beetroot,parsnip & swede
Couscous snacky lunchbox bitessnacky couscous bites8p55 cals2g fat3g protein7g carbsveg, vegan
Lentil Patelentil pate for a budget breakfast12p/100g81 cals4g fat3g protein8g carbsveg, vegan
Spiced Broccoli Soupbroccoli - how to make soup

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Dinners
Breakfasts