BREAKFAST

Porridge, with muesli, raisins and honey
OR Oat bran porridge with berries and almonds with honey
Tea

LUNCH

Vegetable, chicken, or butternut soup
Rye toast to dip
Fresh fruit

DINNER

Salmon with couscous and seasonal vegetables

TUESDAY

BREAKFAST
Plain or Bulgarian yoghurt with chopped dried apricots, walnuts and honey
Tea

LUNCH
Spicy chicken and roasted vegetable tortilla wrap
Tortilla wrap with avo, stir fried veg, fresh salads (chopped lettuce, cucumber and tomato), strips of grilled chicken breast and fresh chopped chilli.
Fresh fruit

DINNER
Beef burgers on wholewheat roll with lettuce, tomato, cucumber, avo, and pan fried mushroom and onion. Top with a little tomato salsa.
Dessert – fresh fruit salad with custard

WEDNESDAY

BREAKFAST
Rye toast with smoked salmon, low fat cream cheese and sliced tomato
Fresh fruit juice

LUNCH
Couscous mixed with chopped vegetables (raw or cooked vegetables, chopped avocado, walnuts or beans), and fresh herbs with low-fat yogurt.
Fresh fruit

DINNER
Roast chicken with baked potatoes and steamed veg. Top with home made gravy

THURSDAY

BREAKFAST
Breakfast smoothie – blend soft fruit (strawberries, banana, pear, papaya etc), low-fat yoghurt, almond/hazelnuts or granola muesli and ice
Rice cakes to snack

LUNCH
Roast beef sandwich on rye bread with rocket leaves, avo, roasted cherry tomatoes and yoghurt, and spice with Himalayan crystal salt and black pepper.
Fresh fruit

DINNER
Chicken fajitas with roasted vegetables
Dessert – baked apple with creme fraiche or custard

FRIDAY

BREAKFAST
Rice cakes or rye crackers topped with hummus / brie cheese / Tsaziki and thinly sliced tomato
Fresh fruit juice

LUNCH
Salad – lettuce, cherry tomato, cucumber, grilled chicken strips, Danish feta, Kalamata olives, sun dried tomatoes, onion sprinkles
Fresh fruit

DINNER
Penne Arabiata with fresh rocket, Danish feta and Kalamata olives
Fresh green side salad
Dessert – Greek yogurt with crushed mixed raw nuts and honey

SATURDAY

BREAKFAST
Boiled egg with whole-wheat toast and pan fried sliced tomato
Tea

LUNCH
Salad – Watercress, spinach and rocket salad with red peppers, red onion, smoked mackerel and a balsamic dressing
Fruit juice

DINNER
Beef or chicken, red pepper and mushroom stir fry

SUNDAY

BREAKFAST
Poached egg, grilled lean bacon, grilled tomatoes and mushrooms and a slice of wholemeal toast
Start or finish with half a pink grapefruit.
Tea

LUNCH
Jacket potato with cottage cheese, chopped cucumber and chives and a large green salad
Cereal bar

DINNER
Lean lamb chops with steamed veg and mashed potato

Ingredients:

• Olive oil
• Crushed garlic
• Salt & black pepper
• 1 Large onion
• 2 Chopped leeks
• 4 Chopped celery sticks
• 4 Sliced carrots
• 2 Cups chopped cabbage
• Half a bag of shredded spinach
• One cup of chopped parsley
• 1.5 Liters veg stock
• 1 Can of whole peeled, chopped tomatoes

How to:

Fry garlic and onions in a little oil for a minute or two.

Add leeks, celery and carrots and cook for 5 mins.

Then add spinach, parsley and cabbage stirring regularly.

Pour stock over mix, add tomatoes and seasoning.

Bring to the boil and reduce heat. Allow to simmer for 40 minutes and serve.

Tom Yum Goong

SOUP TO BOOST YOUR IMMUNE SYSTEM?

Hot and sour prawn or chicken soup – depending which you prefer…

Ingredients:

• 750ml stock
• 1 stick lemon grass, bruised
• 5cm piece of ginger, sliced
• 45ml fish sauce
• 4 red chillies, finely sliced
• 100g shiitake mushrooms
• 350g chicken breast, sliced OR prawns
• Small handful fresh basil
• Small handful fresh coriander
• Small handful spring onions

The how to:

• In a pot, bring the stock to the boil and add lemon grass, ginger, fish sauce and chillies.
• Cook for about 15 minutes and then strain the liquid.
• Bring back up to the boil and add mushrooms and chicken.
• Cook for a further 5 minutes. Remove from the heat and stir in the basil, coriander and spring onions.
• Serve immediately.

(courtesy of The Times)

• 1 chicken
• Fresh parsley
• 3 large carrots
• Garlic
• 2 cubes of Chicken stock
• Salt pepper
• 1 table spoon of oil

How to:

• Chop onions and sauté in a table spoon of oil
• Add boiling water, whole chicken, carrots (cut in thirds), chicken stock, chopped parsley and two mashed garlic cloves.
• Add salt and pepper and allow to boil on a medium heat for 1 hour.
• Remove whole chicken and allow to simmer on a low heat for an additional 10 minutes.

• 1 onion
• 1 pack mixed veg (carrots, pumpkin, beans, cauliflower, celery, baby sweet corn etc)
• Fresh parsley and coriander
• Garlic butter
• Chicken stock
• 1 pack chicken soup
• 1 chili
• Salt, pepper and mixed herbs for taste

How to:

• Chop up onion and sauté in pot with garlic butter, mixed herbs, chopped parsley and corriander.
• Add pack of mixed veg, and cover with boiling water.
• Add 1 chicken stock, pack of chicken soup and chopped chili.
• And bring to the boil for 30 minutes, stirring regularly.
• Add salt and pepper for taste and allow to simmer on a low heat for an additional 15 minutes before serving.