Winter warming food planner
Handful of mixed nuts. One open-topped mini mince pie. Satsuma. Small slice of Christmas cake – ditching the icing will save calories.
BREAKFASTS
Two poached eggs with one slice of wholegrain toast. Porridge made with semi-skimmed milk and a handful of mixed berries. Banana and cinnamon smoothie – blend one banana, a handful of blueberries, 1tsp cinnamon, small plain yoghurt pot and a little semi-skimmed milk. Two boiled eggs with asparagus soldiers. Two toasted crumpets, spread thinly with Marmite or jam. Carrot and coriander, spicy lentil or other non-cream based soup, with a wholemeal roll. Veggie or chicken curry with wholegrain rice. Baked sweet potato topped with mixed Mediterranean veg, topped with 2tbsp of feta cheese and chilli flakes. Egg fried rice. Fry cooked basmati rice with 1 large beaten egg, 2 chopped spring onions, 1 chopped garlic clove, a handful of frozen peas and a little soy sauce. Ready-to-go sandwich or roll. Look for anything with less than 400 cals. Jacket potato, topped with cottage cheese, chopped red pepper and a sprinkle of paprika. Hearty beef stew. Brown 300g of lean braising steak and one onion, then add two chopped carrots and half a swede, chopped, with 500ml of beef stock. Cook either in a slow cooker or in a casserole dish on the hob. Makes two portions. Easy roast chicken. Bake one chicken breast with one chopped sweet potato, one sliced courgette and a handful of chopped broccoli, brushed with a little olive oil, in a roasting tray for 30 minutes. Spicy cod. Bake fish in tinfoil with lemon juice and some chopped chorizo. Serve with oven-roasted red pepper, courgettes and tomatoes. Chilli con carne. Brown 500g of lean mince with onions and cook with two tins of chopped tomatoes, 1tsp cumin, 1tsp chilli powder, one chopped red pepper and a can of kidney beans. Makes 4 portions. Serve with one mashed avocado and sour cream instead of rice. Poached salmon with crème fraiche and dill, served with green beans, peas and broccoli. Four dates. Spiced apple drink. Dilute apple juice with half water, add half a tsp of cinnamon and warm in a pan or microwave. Two squares of 75 per cent dark chocolate.