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.

Pineapple, nectarine, strawberry and banana smoothie

Ingredients:

• Quarter fresh pineapple
• 1 Nectarine
• 4 small Strawberries
• 2 bananas
• 1 fruit or vanilla yogurt
• 4 ice blocks

How to:

• Remove all unwanted skins
• Chop fruit into bite size pieces
• Blend till smooth

Serves 2 to 3

Strawberry and Bannana Smoothie

Ingredients:

• 2 Small bananas
• 4 Strawberries
• 1 Vanilla yogurt
• 4 Ice blocks

How to:

• Chop up fruit, removing all pips and inedible outer skins
• Blend till smooth in texture

Serves two

Asparagus and tomato salad

Ingredients:

• 1 cup cooked, chopped asparagus
• 1 red ripe tomato, cut into wedges
• 1/2 cup fat free Italian dressing
• 10 jumbo black olives
• 2 oz mozzarella cheese, part skim milk, cut into cubes

How to:

• Cook the asparagus to desired tenderness.
• After asparagus is cooked take all ingredients and put together and mix.
• Chill and serve

Greek pizza

Ingredients:

• 1 Pizza crust (12″)
• 1 tbsp Olive oil
• 1 small Red onion, thinly sliced
• ½ tsp Garlic, minced
• 2 cups Mozzarella, grated
• 2 medium Tomatoes, sliced
• 2 tsp Oregano, fresh, chopped
• ½ cup Spinach, cooked, chopped (squeeze dry)
• ¼ cup Black olives, sliced
• 1 cup Feta cheese, crumbled

Instructions:

• Heat the olive oil in a skillet. Add the onion and garlic. Cook until just soft. Set aside.
• Sprinkle the Mozzarella over the pizza crust. Top with the sliced tomatoes. Sprinkle on the oregano. Spoon on the onion mix, spinach, and black olives. Sprinkle on the feta.
• Bake at 425° for 15-20 minutes or until the cheese is melted.

Recipe source: http://www.professionalrecipes.com/recipes/veggie/greek_pizza.html

Side salads

Ingredients:

• 1 cup cooked, chopped asparagus
• 1 red ripe tomato, cut into wedges
• 1/2 cup fat free Italian dressing
• 10 jumbo black olives
• 2 oz mozzarella cheese, part skim milk, cut into cubes

How To:

• Cook the asparagus to desired tenderness.
• After asparagus is cooked take all ingredients and put together and mix.
• Chill and serve

Recipe source: http://www.professionalrecipes.com/recipes/apps/asparagus-tomato-salad.html

• 500 ml Self-Raising Flour
• 250 ml Sugar
• 125g Stork Bake Margarine
• 3 to 4 Ripe Bananas, mashed
• 2 Tbs Lemon Juice
• 125 ml warm water
• ½ Tsp Bicarbonate Of Soda
• ½ Tsp Salt or a pinch

How to:

1. Preheat oven to 180°C . Beat margarine and sugar until pale in colour. Beat in the bananas, lemon juice and salt add in the flour. Mix water and bicarbonate of soda and stir in.
2. Place mixture in greased and lined loaf pan.
3. Bake for 60 mins.
4. Allow to cool in pan before serving.

Banana Bread

Ingredients:

• 2 Portobello mushrooms, stemmed and wiped clean
• 1/2 cup balsamic vinegar
• 1 tablespoon brown sugar
• 1/4 teaspoon dried rosemary
• 1 teaspoon minced garlic
• 2 slices (1 ounce each) Provolone cheese

How to:

• Preheat the broiler (grill). Position the rack 4 inches from the heat source. Lightly coat a glass baking dish with cooking spray. Place the mushrooms in the dish, stemless (gill) side up.
• In a small bowl, whisk together the vinegar, brown sugar, rosemary and garlic. Pour the mixture over the mushrooms. Set aside for 5 to 10 minutes to marinate.
• Broil (grill) the mushrooms, turning once, until they’re tender, about 4 minutes on each side. Place a cheese slice on each mushroom and continue to broil (grill) until the cheese melts. Transfer to individual plates and serve immediately.

Portobello Mushrooms

• 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.