Recipes

200 - 300 Calories

Cereal and fruit breakfast

Avoiding adding sugar to your cereal by topping with fresh fruit. Not only will this provide essential fibre and vitamins, these fruits contain a huge number of important phytochemicals which help protect you against disease.

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Chargrilled chicken and asparagus with salad

Griddling or char-grilling is great for vegetables as well as meat. Simply brush with a little oil and place on the griddle, turning as they brown. This side salad contains chopped sundried tomatoes which provide a great alternative to lots of oily dressing. This can be enjoyed on any of our diet solution plans, including the VLCD and LCD diets.

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Chicken and pickles open sandwich

If you have been controlling your carbohydrates by cutting out bread, this provides a smaller amount than a full sandwich would, and has lots of protein to keep your appetite at bay. Pickled vegetables are high in salt, so don't eat this one every day, as it provides more than one third of your day's recommended salt.

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Greek yogurt with fruit and seeds

Look out for 0% fat greek yogurt which has been strained as this improves the texture of the yogurt making it feel creamy though it isn't. Top with whichever fruit you fancy, a spoonful of toasted seeds and a drizzle of honey.

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Ham salad with pickled vegetables

Buy yourself some thickly sliced ham from the deli counter to enjoy this filling salad. If you like salad with dressing opt for a low fat (this is less than 3% fat) dressing. This can be enjoyed on any of our diet solution plans, including the VLCD and LCD diets.

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Piperade

Piperade is really posh scrambled eggs with tomatoes and peppers and it comes from the Basque region of France. It is equally good for breakfast or supper, but if you have been controlling your carbohydrate content it is a good intermediate breakfast before adding in more carbohydrate rich breads and cereals.

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Tortilla wrap with refried beans

A very quick vegetarian lunch which you can carry to work or eat at home. Refried beans, which are spiced pinto beans are available in cans in the Mexican food aisle of the supermarket. Also look out for half fat soured cream which is only 9% fat for a creamy taste without lots of fat.

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Tuna and Rice Salad

A really low fat and filling salad which will keep in the fridge for a couple of days, this is an easy portable lunch. The recipe uses wild and red rice alongside regular basmati rice, but if you prefer, just use your favourite rice.

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Vegetarian Chilli

This is a great recipe for freezing, so make a batch so you can use it another meal time. Vegetarian mince such as soy mince or mycoprotein (Quorn) tends to be low in fat and saturates and high in iron, so it a good substitute for beef mince. This provides 3 of your portions of vegetables making it high in fibre as well as vitamins, but if you want to add something green, why not serve with a few green beans or a side salad of baby spinach leaves.

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