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:
Ras en halout
2tsp cumin 1tsp coriander
Cinnamon and nutmeg
Chinese 5 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
Green mixed salad
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