1. Pick your Carbohydrate

Top Tip: cook your rice, pasta, lentils or beans in stock or spices to make them extra tasty. These could be: 

  • Garam masala

  • Ras en halout

  • 2tsp cumin 1tsp coriander

  • Tumeric

  • Paprika

  • Cinnamon and nutmeg

  • Chinese 5 spice

  • Mixed spice

  • You could also use mixed blends, just be careful they dont contain sugar.

  • One bagel thin/ bread thin/ folded flat bread

  • One large tortilla wrap

  • One pitta bread

  • 2 slices brown bread (around 60 calories a slice) you can make a toastie!

  • 90g Cooked pasta

  • 90g Cooked rice

  • 4 Plain rice/ corn cakes

  • 200g Roasted white or sweet potato (use 1 calspray to make wedges, chips,

  • 200g cooked beans (white, black, kidney, all in water)

  • 90g cooked lentils

  • For lower carb option use 150g blended cauliflower microwaved as rice

2. Pick your Topping and load it up

  • 100g Tikka chicken, 2 Spring onions chopped, 20g pine nuts chopped.

  • 100g drained Tuna, 25g reduced fat cheese, 20g red onion.

  • 100g Chicken/ Tofu marinated in 1 TBLSP sweet chilli/ Teriyaki/ Hoisin sauce, served with 20g chopped nuts

  • 150g Hummus (see main recipes), 70g roasted red pepper

  • 200g fat free Cottage cheese, a sprinkling of chives and 70g roasted peppers

  • 125g 5% fat minced beef (cooked with 1⁄2 tsp paprika, 1⁄2 tsp cumin, 1⁄2 tsp chilli flakes, 1 tsp tomato puree and a dash of water)

  • 100g Tuna, 20g sweetcorn, 1 TBLSP light Mayonnaise

  • 1 eggs, 4 egg whites, 1tbls light mayonnaise

  • 100g cooked prawns, 15g light mayo

  • 150g mixed beans cooked with fajita spices,15g mashed avocado, 1 chopped tomato, 20g chopped red onion, 30g 0% greek yogurt.

  • 100g Cooked chicken breast mixed with 20g Peanut butter mixed with 1 tsp sweet chilli sauce and 2 chopped spring onions.

  • 75g Cooked chicken mixed with 20g Quark, few chopped mint leaves and topped with 20g chopped pine nuts.

  • 80g cooked chicken, 2 tsp curry powder, 2 TBLSP 0% Greek yogurt, 20g raisins (soaked in boiling water and drained) Mix together with a little water if needed.

  • Curry with protein and 20g chopped roasted almonds (see curry recipie)

  • 90g protein marinated in 10g harissa paste, 20g pomegranite seeds and 20g Greek yogurt with lemon juice

  • 100g Protein, 1⁄4 carrot cut into ribbons, 20g mint with shopped yogurt and 20g flaked almonds.

  • Chilli- see other recipies

  • 80g g cooked salmon, 2 tbsp greek yogurt mixed with dill and lemon zest.

3. Add Some vegetables, all total 100g cooked

Top Tip: Don't be scared to add some seasoning/ Spices to these.

  • Turmeric roasted cauliflower florets

  • Roasted Broccoli

  • Green mixed salad

  • Wilted spinach

  • Baked Kale

  • Roasted Courgette and leeks

  • Garlic tomatoes (2 tomatoes halved, topped with crushed garlic, 1 cal spray and grill)

All of the above equate to 1C 1P 1F 1V

To fit 1C 1P deduct the cheese/ nut butter and vegetables

If using the cauliflower rice/ no carbs it equated to 1P 1F 1V