Avocado & Chicken Gratin with Salad

cals: 430kcal | fat: 21.09g | carbs: 28.34g | prot: 36.76g
Includes: bread, vegetables, balsamic vinegar, Total 0%, avocado, flaked almonds, Extra Light Mayonnaise, curry paste, chicken breast fillet. 

Chicken with Olives & Lemon served with New Potatoes and Vegetables

cals: 318kcal | fat: 7.48g | carbs: 36.32g | prot: 27.58g
Includes: dried herbs, vegetable fat spread, chicken breast, chicken stock, lemon, black olives, fresh parsley, honey, spray oil, Baby Jersey Royal Potatoes, Baby Corn, Asparagus & Carrot Medley. 
"A lower cal version of the recipe in my cookbook, with accompaniments"

Chicken with Wilted Spinach and Couscous

cals: 397kcal | fat: 12.29g | carbs: 40.62g | prot: 31.57g
Includes: chicken breast, red onion, spinach, flaked almonds, couscous, spray oil, Sweet Chilli Stir Fry Sauce. 
"A lower fat/cal version of the recipe in my cookbook"

Chilli Pork and Cashews Stir-Fry

cals: 664kcal | fat: 26.34g | carbs: 64.48g | prot: 41.78g
Includes: lean pork, cashew nuts, crunchy vegetable stir fry, sweet chilli stir fry sauce, wholegrain rice, olive oil. 

Chinese Chicken

cals: 584kcal | fat: 17.69g | carbs: 56.84g | prot: 41.22g
Includes: olive oil, chicken breast, walnuts, crunchy vegetable stir fry, Quick Wok Noodles - Wholewheat, Black Bean Stir Fry Sauce. 

Chinese-Style Steamed Fish

cals: 425kcal | fat: 6.37g | carbs: 52.14g | prot: 39.30g
Includes: stir fry vegetables, rice vinegar, sesame oil, coriander, garlic, ginger, haddock, soy sauce, noodles. 

Chunky Vegetable Skewers on Couscous

cals: 294kcal | fat: 6.40g | carbs: 54.92g | prot: 10.64g
Includes: dried mint, olive oil, lemon juice, sweetcorn, button mushrooms, red onion, zucchini , red pepper, couscous, vegetable stock. 

Coriander Spiced Chicken

cals: 566kcal | fat: 9.84g | carbs: 86.46g | prot: 37.71g
Includes: salad vegetables, balsamic vinegar, cinnamon, coriander seeds, turmeric, fresh mint, chicken breast, figs, ginger, onions, fresh parsley, chilli, flaked almonds, couscous, spray oil. 

Creamy Pesto Salmon with Vegetables and New Potatoes

cals: 530kcal | fat: 28.21g | carbs: 29.26g | prot: 38.28g
Includes: lemon juice, spring onion, jersey royal potatoes, green pesto, vegetable medley, half fat creme fraiche, salmon. 

Crunchy Chicken Stir-Fry with Sweet & Sour Sauce

cals: 458kcal | fat: 4.73g | carbs: 69.00g | prot: 33.41g
Includes: chicken breast, sweet & sour stir fry sauce, fine egg noodles, Crunchy Vegetable Stir Fry, spray oil. 
"Quicker version of my Cook Book recipe"

Curried Vegetables with Golden Rice

cals: 527kcal | fat: 14.99g | carbs: 82.02g | prot: 17.34g
Includes: turmeric, carrot, olive oil, garlic, onion, frozen peas, red pepper, flaked almonds, vegetable stock, Tandoori Curry Paste, Chick Peas (in Water), wholegrain rice. 

Daily Beverages (high cal/at home)

cals: 320kcal | fat: 1.98g | carbs: 46.36g | prot: 30.23g
Includes: skimmed milk, coffee, tea, cocoa. 
"My standard fix of tea and coffee for a high cal day at home"

Daily Beverages (high cal/at work)

cals: 285kcal | fat: 1.81g | carbs: 41.16g | prot: 27.07g
Includes: skimmed milk, coffee, tea, cocoa. 

Daily Beverages (low cal/at home)

cals: 184kcal | fat: 0.94g | carbs: 26.91g | prot: 17.09g
Includes: skimmed milk, coffee, tea. 
"My standard fix of tea and coffee for a low cal day at home"

Daily Beverages (low cal/at work)

cals: 139kcal | fat: 0.67g | carbs: 20.82g | prot: 12.61g
Includes: skimmed milk, tea. 

Enchiladas with Salad

cals: 573kcal | fat: 16.31g | carbs: 69.23g | prot: 38.94g
Includes: vegetables, balsamic vinegar, gruyere cheese, hot chilli powder, onion, canned chopped tomatoes, red pepper, red kidney beans, lean minced beef, wholemeal tortilla. 
"Lower fat version of my Cook Book recipe"

Fish Balls with Tomato Sauce

cals: 488kcal | fat: 20.06g | carbs: 50.09g | prot: 27.62g
Includes: garam masala, oregano, garlic, onion, chopped tomatoes, red pepper, tomato puree, haddock, wholegrain rice, hot smoked mackerel fillets. 

Glazed Orange & Basil Chicken with Sweet Potato & Butternut Squash Mash

cals: 337kcal | fat: 11.24g | carbs: 28.36g | prot: 30.73g
Includes: basil, chicken breast, orange zest, spinach, Dijon mustard, Anchor Spreadable Lighter, sweet potato & butternut squash. 

Kedgeree with Vegetables

cals: 413kcal | fat: 10.64g | carbs: 55.65g | prot: 26.78g
Includes: mixed vegetables, Kedgeree. 

Lentil & Spinach Dhansak

cals: 400kcal | fat: 3.75g | carbs: 79.72g | prot: 14.20g
Includes: vegetable stock, lime, carrot, ginger, red onion, spinach, sweet potato, red lentils, spray oil, curry paste, basmati rice. 
"Lower fat version of my Cook Book recipe"

Lime Fish Skewers with Rice and Salad

cals: 420kcal | fat: 6.09g | carbs: 63.18g | prot: 30.91g
Includes: mango chutney, vegetables, balsamic vinegar, tabasco sauce, lime, garlic, ginger, shallot, red pepper, monkfish, soy sauce, spray oil, wholegrain rice. 

Linguine with Bacon, Lettuce and Sun Dried Tomatoes

cals: 470kcal | fat: 7.48g | carbs: 71.28g | prot: 36.15g
Includes: back bacon, lettuce, shallot, sun-dried tomatoes, pasta, spray oil. 

Oriental Beef Baguette

cals: 497kcal | fat: 13.00g | carbs: 46.26g | prot: 46.99g
Includes: green salad, sesame oil, spring onions, soy sauce, fillet steak, extra light mayonnaise, sandwich baguette. 

Parma Ham wrapped Chicken with New Potatoes and Vegetables

cals: 414kcal | fat: 8.86g | carbs: 40.94g | prot: 43.15g
Includes: sage, chicken breast, mixed baby vegetables, spray oil, Jersey Royal Potatoes, parma ham, Grilled Vegetable Pasta Sauce. 

Pasta with Tuna and Tomato

cals: 456kcal | fat: 2.28g | carbs: 83.44g | prot: 31.36g
Includes: wine vinegar, capers, garlic, red onion, chopped tomatoes, tuna, sugar, pasta, spray oil. 

Pasta with Tuna, Sweetcorn & Fresh Herbs

cals: 449kcal | fat: 2.92g | carbs: 79.32g | prot: 34.21g
Includes: sweetcorn, button mushrooms, fresh parsley, red pepper, tuna, pasta, spray oil. 
"Lower fat version of my Cook Book recipe"

Pesto Mayo Pizza with Salad

cals: 377kcal | fat: 14.29g | carbs: 47.69g | prot: 16.18g
Includes: vegetables, balsamic vinegar, gruyere cheese, oregano, garlic, rocket, pizza base, Extra Light Mayonnaise, Green Basil Pesto. 
"Simpler version of my Cook Book recipe, with a ready-made pizza base"

Pesto Prawn Pizza with Salad

cals: 327kcal | fat: 5.38g | carbs: 52.96g | prot: 18.65g
Includes: vegetables, balsamic vinegar, ricotta cheese, mixed herbs, garlic, spinach, yellow pepper, light mozzarella cheese, pizza base, pesto, Canadian prawns. 

Quick Smoked Mackerel Salad

cals: 387kcal | fat: 30.26g | carbs: 9.45g | prot: 20.44g
Includes: vegetables, smoked mackerel, balsamic vinegar. 

Quick Spicy Steak

cals: 359kcal | fat: 6.39g | carbs: 34.61g | prot: 36.86g
Includes: arrabiata sauce, fillet steak, spray oil, Rainbow Vegetables, new potatoes. 

Red Bean & Pepper Chilli with Rice

cals: 461kcal | fat: 5.11g | carbs: 93.35g | prot: 15.89g
Includes: Red Bean and Pepper Chilli, Express Wholegrain Rice. 

Roasted Vegetable Pasta

cals: 432kcal | fat: 2.66g | carbs: 90.35g | prot: 20.33g
Includes: lemon rind, button mushrooms, fresh parsley, green pepper, cherry tomatoes, red pepper, chick peas, wholewheat pasta, spray oil. 
"Lower fat version of my Cook Book recipe"

Salmon with Spinach and Baked Sweet Potato

cals: 425kcal | fat: 20.60g | carbs: 30.66g | prot: 28.03g
Includes: sweet potato, salmon fillet, Spinach Mornay. 

Slim Fast Cereal with Milk

cals: 242kcal | fat: 4.58g | carbs: 34.39g | prot: 15.65g
Includes: skimmed milk, Raisin & Almond Crunch Cereal. 

Spiced Chicken with Vegetables on Couscous

cals: 298kcal | fat: 2.45g | carbs: 32.41g | prot: 33.97g
Includes: ground mixed spice, chicken breast, chicken stock, lemon, brown sugar, spray oil, couscous, Asparagus & Green Vegetables. 

Spiced Pork Kebabs with Rice and Salad

cals: 516kcal | fat: 16.29g | carbs: 58.11g | prot: 37.34g
Includes: vegetables, balsamic vinegar, Total 0% Greek yogurt, garam masala, olive oil, lemon, lime, lean pork, coriander, orange pepper, wholegrain rice, extra light mayonnaise. 

Trout with Vegetables

cals: 346kcal | fat: 13.72g | carbs: 26.91g | prot: 29.39g
Includes: lemon juice, lemon rind, parsley , Baby Jersey Royal Potatoes, Rainbow Trout Fillet, Anchor Lighter Spreadable, Vegetable Bundles. 
"A lower fat version of my Cook Book recipe"

Turkey Wraps with Mint Yoghurt

cals: 315kcal | fat: 5.88g | carbs: 32.62g | prot: 32.72g
Includes: vegetables, Total 0% Greek yogurt, turkey breast, spray oil, tomato salsa, wholemeal tortilla, mint sauce. 

Warm Chicken with Couscous Salad

cals: 499kcal | fat: 15.98g | carbs: 55.60g | prot: 38.63g
Includes: dried apricots, olive oil, cucumber, spring onions, red pepper, Raw Sunflower Seeds, cooked chicken breast, Spice Sensation Cous Cous. 

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