WEEKEND PLAN 2
Full-English: 2 rashers back bacon with 100g baked beans, 40g sauteed mushrooms, 2 medium grilled tomatoes, and 2 slices wholegrain or rye bread.
Small amount of reducedfat potato salad with 2 slices ham, lettuce, sliced tomato, 2 sliced radishes, 5 slices cucumber and 1 tsp reduced-fat mayo.
Asparagus frittata: Chop 5 cooked potatoes, and boil 5 asparagus spears for 2 mins. Fry 1 small chopped onion, then pour 3 eggs, beaten and seasoned, over the onions. Cook 2 mins, add potatoes, asparagus and 20g grated cheddar. Finish under the grill for 5 mins.
Dinner Lunch Sunday Breakfast
Honey and mustard chicken: Brush 150g chicken breast with 1 tsp honey, ½ tsp English mustard and 1 crushed garlic clove; bake. Serve with 40g cooked brown rice and 80g steamed broccoli. Eggs on toast: Poach or scramble 2 eggs; place on 2 slices of toast (wholegrain). Top with thinly sliced tomato, a handful of grated mozzarella; then grill.
Couscous: 60g cooked couscous, 5 chopped apricots, 2 chopped spring onions, 5 halved grapes, 40g chickpeas, 2 tsps flaked almonds. Season with 2 tsps olive oil, 1 tsp red wine vinegar and a pinch of cumin.