LUNCH MENU
Beef Blanquette & Rice
WEEK 1
Fish Florentine Gratinated
Vegetable Casserole
Beef Cube, Onion, Carrot, Celery, Salt, Dory, Salt, Pepper, Spinach, BéchaIngredients Pepper, Chicken Stock, Butter, Cream,
mel Sauce, Mozzarella Cheese
Basmati Rice
Gratinated
Beef Blanquette = 141kcal, steamed
Cal per 100g
166kcal
white rice = 130kcal
Fish Meuniere, Spring Vegetables &
Meat Lasagna
Potatoes , Lemon-Parsley Butter
Lasagna Sheet, White Sauce, Tomato
Flour, Fish, Salt, Pepper, Spring Vege- Sauce, Beef Minced Meat, Onion
Ingredients
tables, Lemon, Parsley, Butter
Mozzarella, Cheddar Cheese
Gratinated
Cal per 100g
160kcal
153kcal
UK Beef Steak & Roast Carrots
Chicken Roast with Garlic Sauce
Ingredients
Beef Steak, Salt, Pepper, Sunflower
Oil, Demiglace Separate: Roasted
Vegetables
Cal per 100g
184kcal
Mix Vegetables, Salt, Pepper,
Rice, Cream, Milk & Cheese
142kcal
Mediterranean Vegetables Pie
Marrow, Capsicum, Eggplant,
Garlic, Onion, Tomato Dice, Salt,
Pepper, Puff Pastry
141kcal
Thyme Mashed Potatoes
Spaghetti Primavera
(No Tomato Sauce)
Primavera = Marrow, Fresh ToChicken Breast, Salt, Pepper, Onion, Potato, Milk, Cheese, Thyme,
mato Cube, Onion, Garlic, Basil,
Garlic, Carrot, Demi glace
Salt.
Olive Oil, Parmesan Cheese
167kcal
166kcal
168kcal
Ingredients
Fish, Onion, Tomato, Garlic, Cloves,
Cinnamon Stick, Turmeric, Oil, Salt,
Pepper, Rice, Cardamom
Baked Irish Lamb with Carrots &
Potatoes
Lamb Cube, Onion, Garlic, Carrot,
Potatoes, Celery, Demi glace, Salt,
Pepper, Bay Leaves
Cal per 100g
140kcal
133kcal
143kcal
Fish Paella
Mexican Vegetarian Fajitas
Capsicum, Onion, Carrot, Salt,
Pepper, Cajun Spice, Grated
Cheddar Cheese, Tortillas Bread
Chicken Shredded Shawarma with
French Fries
Chicken Shredded, Salt, Pepper, OnIngredients ion, Arabic Spice, Hummus, Pickles,
Arabic Bread
Meat Ball Bolognese with Pasta
Garlic Bread & Grill Corn on Cob
Beef Minced Ball, Cube, Carrot, Celery, Leeks, Onions, Salt, Pepper,
Demi glace, Mushroom
Garlic Bread & Grill Corn on cob
Cal per 100g
Pasta = 131kcal, Bolognese = 97kcal
Garlic Bread = 330kcal, Corn on
162kcal
LUNCH MENU
Chicken Tajine
Ingredients
Cal per 100g
Cal per 100g
Vegetable Couscous & Dried
Fruits
Couscous, Carrot, Marrow,
Pumpkin, Onion, Dried Fruits,
Arabic Spice
Lamb Couscous
Chicken Cube, Onion, Arabic Spice, Lamb Cube, Onion, Garlic, Pumpkin, CarPepper, Dried Lemon, Dried Grapes, rot, Chickpeas, Arabic Spice, Beef Stock,
Chicken Stock, Coriander Leaves
Couscous
170kcal
217kcal
Roasted Fish Lemon Sauce with Vegetables, Roasted Potatoes
Chicken Breast, Tomato Sauce, Gar- Dory Fish, Salt, Pepper, Lemon Wedges,
lic, Garam Masala, Tandoori Masala, Lemon Juice, Cream, Parsley, Olive Oil,
Cream, Butter & Basmati Rice
Rosemary
Butter Chicken
Ingredients
WEEK 2
108kcal
101kcal
Beef Bourguignon, Steam Potatoes &
Vegetables (Brown sauce)
Brandade of Fish with Garlic Bread
175kcal
White Rice
Rice and Water
130kcal
Cal per 100g
76kcal
Chicken with Black Beans Sauce
Fish Cake & Baked French Fries
192kcal
White Cabbage, Carrot, Marrow,
Broccoli, Ginger, Garlic, Coriander Leaves
82kcal
Vegetable Tajine with Couscous
Arabic Spice, Dried Lemon, Coriander, Pumpkin Cube, Marrow
Cube, Chickpeas, Carrot, Capsicum, Vegetables Stock, Salt,
Pepper
175kcal
Dory, Eggplant, Marrow, Onion, Capsicum, Olive Sliced, Olive Oil
170kcal
Falafel (Chickpeas Mix), Yoghurt,
Coriander Leave, Bread
Vegetables Stir Fried with Noodles
Mashed Grilled Fish, Mashed Potatoes,
Beef Cube, Onion, Carrot, Celery, Salt,
Parsley. Separately : Garlic Bread, Garlic,
Ingredients Pepper, Chicken Stock, Butter, Cream,
Butter, Oregano, Cheddar & Mozzarella
Flour
Cheese
Brandade of Fish = 114kcal, garlic bread =
Cal per 100g
78kcal
330kca
Chicken "Grand Mother" Way
Grilled Fish Nicoise Dressing & Vegeta(brown sauce)
bles Stew( Tomato Sauce Light)
Chicken Cube, Onion, Carrot, Celery,
Ingredients Salt, Pepper, Chicken Stock, Butter,
Cream, Flour, Basmati Rice
Falafel with Yoghurt and Fresh
Coriander in Tortillas Bread
Cantonese Rice
Vegetables Lasagna
Lasagna Sheet, Bechamel Sauce,
Chicken Cube, Garlic, Ginger, Black Fish, Flour, Eggs, Bread Crumbs, Mashed Mix Vegetables, Onion,
Tomato Sauce, Sauteed Marrow,
Ingredients Beans Sauce, Chicken Stock, Corian- Potatoes, Capsicum, Salt, Pepper, Corn
Ginger, Garlic, Soya
Carrot, Beans, Onion, Mozzarelder, CornCarbohydrates
Oil
Beans, Omelet, Rice, oil.
la, Cheddar Cheese Gratinated
Fish Cake = 95kcal, Baked French Fries =
Cal per 100g
169kcal
137kcal
118kcal
93kcal
LUNCH MENU
Minced Beef with Beans
Chicken Provencale with Fresh Basil
( Light Brown Sauce)
Minced Beef Meat with Mexican
Chicken Breast, Salt, Pepper, Demi glace,
Ingredients Spicy (mild), Red Kidney Beans, TomaSliced Green Olives, Basil Leaves
to Sauce, Onion, Garlic & Rice
Cal per 100g
WEEK 3
Steam Rice
Pumpkins & Red Rice Gratin
Rice and water
Pumpkins Cube, Onion, Garlic,
Salt, Pepper, Red Rice Cook,
Cream, Cheese, Milk Eggs
115kcal
170kcal
130kcal
101kcal
Shish Tawook
Beef Steak Mushroom Sauce
Garlic Potatoes
French Onions Tart with Olives
Potatoes, Garlic, Salt
Pizza Base, Onion Caramelized,
Rosemary, Oregano, Olive Oil,
Black & Green Olives, Garlic
106kcal
137kcal
Chicken Cube Marination: Yoghurt,
Beef Tenderloin, Butter, Mushroom,
Salt, Pepper, Lemon Juice, Tomato
Ingredients
Flour, Chicken Broth, Pepper, Green OnPaste, Garlic, Cinnamon, Arabic Spice,
ions, Salt
Cardamom, Onion, Oil
Cal per 100g
167kcal
157kcal
Chicken God Mother
Spaghetti Bolognese
Ancharras & Tomato Sauce
Bolognese : Minced Meat, Onion, Garlic,
Chicken Cube, Onion, Tomato, Garlic,
Grated Carrot, Tomato Sauce, Olive Oil,
Ingredients Cloves, Cinnamon Stick, Turmeric, Oil,
Salt, Pepper. Served with Parmesan
Salt, Pepper, Rice, Cardamom
Cheese
Cal per 100g
Cook Rice, Parmesan, Fresh
Herbs, Salt, Pepper, Eggs, Bread
Crumbs, Tomato Sauce
170kcal
Spaghetti = 131kcal, Bolognese = 97kcal
148kcal
Grill Fish on Pink Sauce & Tomato
Rice
Roasted Chicken, Wedges Potatoes &
Vegetables
Minestrone of Vegetables &
White Rice
Ingredients
Fish, Salt, Pepper, Tomato Sauce,
Cream, Dill
Chicken Breast, Salt, Pepper, Sunflower
Oil, Cajun Spice, Garlic, Onion
White Beans, Green Beans, Tomato Diced, Marrow, Carrot,
Basil Leaves, Vegetables Stock
Cal per 100g
89kcal
183kcal
Beef Kabab & Garlic Mayonnaise
Chicken Lasagna white Sauce
Beef Cube, Arabic Spice, Salt, Pepper, Lasagna Sheet, Béchamel Sauce, Tomato
Ingredients Capsicum, Onion, Garlic Mayonnaise
Sauce, Chicken Minced Meat, Onion
Separate
Mozzarella, Cheddar Cheese Gratinated
Cal per 100g
118kcal
118kcal
90kcal
Vegetarian Pancake & Mashed
Wedges Potato Roasted
Carrot-Potatoes
Potato, Oil, Salt
Pan Cake Mix, Peas, Marrow,
Capsicum, Brunoise, Mashed
Carrot add on Mashed Potatoes
149kcal
152kcal
LUNCH MENU
Greek Beef with Olive, Oregano & Lemon Sauce
chicken, Salt, Pepper, Capsicum, To- Beef Cube, Carrot, Celery, Leeks, Onions,
Ingredients mato Cube, Black Olive, Parsley, Olive Salt, Pepper, Demi glace, Sliced Olive,
Oil, Rosemary, Onion,
Lemon Wedges, Oregano
Grill Chicken Calabrese
Cal per 100g
WEEK 4
White Rice
Baked Beans "Cassoulet"
Rice and Water
White Beans, Onion, Garlic, Tomato
Fresh, Bay Leaves, Vegetables Stock
151kcal
165kcal
133kcal
130kcal
Chicken Wok & Vegetables Noodles
Breaded Fish, Lemon-Parsley Butter
White Rice
Ingredients
Shredded Chicken, Garlic, Onion, Ginger, Coriander Leaves, Carrot, Marrow, Broccoli, Eggs Noodles
Fish Dory, Whole Eggs, Flour, Bread
Crumb, Oil, Salt, Pepper, BBQ Sauce
Rice and Water
Cal per 100g
88kcal
92kcal
130kcal
Chicken Provencale with Fresh Basil
( Light Brown Sauce)
Beef Steak, Onion Gravy
Mashed Potatoes
"Aligot"
Aubergine Lasagna
Ingredients
Chicken Breast, Salt, Pepper, Demi
glace, Sliced Green Olives, Basil
Leaves
Beef Tenderloin, Salt, Pepper, Onion,
Demi glace
Potato, Milk, Cheese,
Salt.
Lasagna Sheet, Bechamel Sauce,
Tomato Sauce, Sauteed Eggplant,
Onion Mozzarella, Cheddar Cheese
Gratinated
Cal per 100g
165kcal
179kcal
166kcal
120kcal
Beef Goulash, Vegetables
(Brown Sauce)
Grilled Fish Nicoise Dressing & Vegetables Stew( Tomato Sauce Light)
Fried Rice
Vegetable Makhani & Rice
Ingredients
Cal per 100g
Beef, Cube, Carrot, Celery, Leeks, On- Dory, Eggplant, Marrow, Onion, Capsiions, Salt, Pepper, Demi glace
cum, Olive Sliced, Olive Oil
Rice, Assorted Vegetables, Oil, Salt
133kcal
110kcal
132kcal
Butter Chicken & Rice
Monster Beef Burger
Corn on cob & Roasted
Wedges Potatoes
BBQ Vegetables Burger, Roasted
Onion & Potatoes
Vegetables Patties, Burger Bun,
BBQ Sauce, Raw Tomato Sliced and
Lettuce, Separate Roast Potatoes &
Onions
Per Serving BBQ Vegetables Burger
= 254kcal approx.
Chicken Breast, Tomato Sauce,
Garlic, Garam Masala, Tandoori
Masala, Cream, Butter & Rice
Vegetable Makhani = 60kcal & Rice
= 130kcal
Vegetables Shawarma
Chicken Breast, Tomato Sauce, Garlic,
Marrow, Capsicum, Carrot, Salt,
Minced Beef Patties, Salt, Pepper, Ice- Corn on Cob, Milk, Sugar.
Ingredients
Garam Masala, Tandoori Masala,
Pepper, Onion, Arabic Spice, Humberg Lettuce, Tomato, Burger Buns
Potatoes, Oil, Salt.
Cream, Butter & Basmati Rice
mus, Pickles, Arabic Bread
Cal per 100g
Butter Chicken = 108kcal & Rice =
130kcal
Per Serving 256kcal approx.
Corn on Cob = 99kcal &
Roasted Wedges Potatoes = 149kcal
146kcal