Week 1
Breakfast
Snack
Lunch
Snack
Evening meal
Snack
Muesli with natural
fat free yogurt
Fresh juice
Branflakes with low
fat milk and banana
Handful of
blueberries
Apple
Wholegrain toast
with low fat spread
and marmalade
Pear
Thursday
Porridge, drizzle of
honey with low fat
milk smoothie
Spelt muesli with
natural yogurt
Fresh juice
Mushroom omelette
with cherry
tomatoes
Cereal bar
Banana
Grilled bacon with
poached eggs
Fresh juice
Passion fruit
Minestrone with basil &
parmesan soup with
ciabatta bread
Beetroot, tomato and
buckwheat soup with
wholegrain bread
Roasted vegetables with
herbs on a bed of cous
cous served with grilled
goats cheese
Grilled leg of lamb steaks
with baked potato and
Baxters beetroot ,
celeriac and fennel salad
Sweet chilli pan-fried
salmon fillet served with
wholegrain rice
One pot pork stew with
root vegetables, barley
and new potatoes
Tortilla wrap with roast
beef and Baxters
caramelised onion
chutney and rocket salad
Turkey stir fry with
mangetout, peppers and
baby corn with noodles
Pan-fried sole served with
steamed leek and mashed
potatoes
Spiced butternut squash &
edamame bean soup with
a mini wholemeal
baguette
Tomato, chorizo and
mixed bean soup with
wholegrain bread
Oatcake with
low fat cheese
spread
Pancake with
fruit compote
Wednesday
Beetroot, tomato and
buckwheat soup with
wholegrain bread
Spiced butternut squash
& edamame bean soup
with oatcakes
Tomato, chorizo and
mixed bean soup with
crispbread
Monday
Tuesday
Friday
Saturday
Sunday
Dried apricots
Apple
Mango slices
Handful of
walnuts
Mango slices
Cereal bar
Dried apricots
Pear
Low fat natural
yogurt with
melon and
pumpkin seeds
Crispbreads
with hummus
dip
Low fat
chocolate
mousse
Bowl of
strawberries
Flaxseed scone
with jam
Week 2
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Breakfast
Snack
Lunch
Snack
Evening meal
Snack
Wholegrain toast
with jam
Fresh juice
Porridge with raisins
with low fat milk
Smoothie
Apple
Minestrone with basil &
parmesan soup with a
cheese scone
Beetroot, tomato and
buckwheat soup with
chunky wholegrain bread
Dried mango
2 oatcakes with
hummus dip
Muesli with natural
yogurt
Fresh juice
Instant porridge
with honey
Smoothie
Piece of fruit
Spiced butternut squash
& edamame bean soup
with crispbread
Tomato, chorizo and
mixed bean soup with
ciabatta bread
Handful of
blueberries
Branflakes with low
fat milk
Fresh juice
Grilled Stornaway
black pudding with
grilled tomato
Two poached eggs
with barley bread
Pear
Minestrone with basil &
parmesan soup with
wholegrain bread
Grilled tuna with lime
served with wholegrain
rice, steamed broccoli
Italian wedding penne
pasta with spinach &
chorizo
Apple
Grilled chicken thighs with
chilli sauce, peas and
mashed potatoes
Salad of mackerel, apple &
walnut with Baxters
Beetroot Chutney, apple &
horseradish dressing
Spaghetti bolognaise with
wholemeal pasta and a
green salad
Grilled pork medallions
with wholemeal pasta and
beetroot, roast cherry
tomato and chilli salad
Lamb and chickpea stew
with bulgur wheat
Cereal bar
Dried apricots
Handful of
grapes
Oatcakes with
hummus dip
with paprika
Note: lunch and dinner options can be swapped if desired.
Oatcake with
low fat cheese
spread
Pear
Cereal bar
Handful of
walnuts
Beetroot, tomato and
buckwheat soup with
crispbread
Spiced butternut squash &
edamame bean soup with
wholegrain bread
Handful of
grapes
Raisin and bran
scone with jam
Oatcake with
low fat cheese
spread
Raisin pancake
with low fat
spread
Greek yogurt
with honey
Low fat
chocolate
mousse
Week 1 recipes
MONDAY EVENING
Sweet chilli pan-fried salmon fillet
For the salmon:
1.
Put 2 tablespoons of soft brown sugar and 2 tablespoons of water in a small saucepan and dissolve over a
low heat until lightly golden
2.
Remove from the heat and stir in a splash of fish sauce, lime juice & chilli
3.
Brush the salmon with sesame seed oil
4.
Heat a large frying pan over medium-high heat for 2 minutes and then cook the fish, skin side down, for 2
minutes until it is crispy
5.
Turn the fish over, add the chilli liquid from the saucepan and cook for a further couple of minutes
For the roasted pepper:
1.
Pre-heat an oven to 220°C/425°F/Gas 7
2.
Put two large deseeded red peppers in a roasting tray, scatter over olives, crushed garlic and drizzle with
the olive oil and cook for 15 minutes
3.
Serve the salmon and roasted pepper with a side accompaniment of Baxters red pepper and Jalopeno
chutney
TUESDAY EVENING
1.
Fry off diced lean pork with half an onion in olive oil
One pot pork stew with root
vegetables, barley and new potatoes
2.
Add diced carrot and butternut squash, then add a vegetable stock cube, a handful of barley and some
water
3.
Simmer until barley is soft, then serve with boiled new potatoes
WEDNESDAY EVENING
1.
Heat wholewheat tortillas under the grill or wrap them in aluminium foil and do in the oven.
Tortilla wrap with roast beef and
2.
Spread the cream cheese down the centre of the tortilla, add some rocket salad and a slice of warm roast
caramelised onion chutney and rocket
salad
beef, and top with a generous helping of Baxters Caramelised Onion Chutney
3.
Roll up the tortilla, and enjoy!
THURSDAY EVENING
1.
Fry diced turkey in sesame oil with chopped pepper, mange tout and baby corn
Turkey stir fry with mangetout, peppers
and baby corn. Served with noodles
2.
Add noodles and simmer for a few minutes
3.
Splash on some soy sauce and add ground pepper to taste
FRIDAY EVENING
1.
Fry sole fillets in olive oil or rapeseed oil with a sprinkle of chopped parsley until cooked
Pan-fried sole served with steamed leek
and mashed potatoes
2.
Chop leeks into 1cm pieces and steam in a separate pan for 5 minutes
3.
Boil potatoes with their skins on. When cooked, mash with semi-skimmed milk
4.
Serve together
SATURDAY LUNCH
1.
Prepare and dice a selection of vegetables, e.g. courgette, aubergine, red onion, and place in a plastic bag.
Roasted vegetables with herbs on a
bed of cous cous served with grilled
goats cheese
2.
Add olive oil, chopped coriander and parsley to the bag, seal and shake vigorously until the oil and herbs
have coated the vegetables
3.
Roast vegetables in a hot oven on a baking tray until soft
4.
Serve on a bed of steamed cous cous with grilled, crumbled goats cheese. Add black pepper to taste
SUNDAY LUNCH
1.
Grill lamb steaks with a sprinkle of fresh or dried rosemary until cooked to taste
Grilled leg of lamb steaks with baked
potato and Baxters beetroot , celeriac
and fennel salad
2.
Microwave large potatoes for 8-12 minutes each, then finish off for 15 minutes in a hot oven to crisp
3.
For the salad, place a generous serving of Baxters Sliced Beetroot into a mixing bowl and add 1 small head
of celeriac (peeled and grated)
4.
Add a bulb of sliced fennel and then drizzle over some extra virgin olive oil
5.
Gently tumble together, add some freshly ground black pepper and serve immediately
SUNDAY EVENING SNACK
Flaxseed scone
125g self-raising white flour + 100g wholemeal flour
50g milled flaxseed
80g sunflower margarine
1 heaped tsp baking powder
40g brown sugar
1 large egg
Milk as required
Rub the flour into the margarine, then stir in the baking powder, sugar and flaxseed. Add the mixed egg, then slowly
stir in milk until you get a doughlike texture. Shape into 10 scones, place on a greased baking try and cook on 220C
for 10-12 minutes.
Week 2 recipes
MONDAY EVENING
1.
Grilled chicken thighs with chilli sauce,
peas and mashed potatoes
Grill or oven cook chicken thighs (2-3 per person) smeared with 1-2 tablespoons of chilli sauce to taste.
Ensure chicken is thoroughly cooked
2.
Meanwhile, boil potatoes with their skins on. When cooked, mash with semi-skimmed milk
3.
Cook frozen peas in the microwave in a container of water. Serve with the potatoes and chicken
TUESDAY EVENING
1.
Mix together olive oil, seasoned watercress, walnuts and apple and divide it onto four plates
Salad of mackerel, apple & walnut with
beetroot, apple & horseradish dressing
2.
Cut the mackerel fillets in two places and place on top of the salad
3.
Top with a spoon full of Baxters beetroot, apple & horseradish chutney
4.
Finish with a spoon of crème fraiche on top
1.
Brown off 500g of lean minced beef and put to one side
WEDNESDAY EVENING
Spaghetti bolognaise with wholemeal
pasta and a green salad
WEDNESDAY EVENING SNACK
Raisin and bran scone
2.
Sauté ½ onion, ½ diced red pepper and ½ diced green pepper in olive oil with a crushed clove of garlic then
put the meat back in
3.
Add a tin of chopped tomatoes, 1 teaspoon of tomato paste and some dried oregano. Simmer until cooked
4.
Serve with boiled wholemeal pasta and serve with a green salad
125g self-raising white flour + 100g wholemeal flour
25g bran
80g sunflower margarine
1 heaped tsp baking powder
40g brown sugar
1 large egg
40g raisins
Milk as required
Rub the flour into the margarine, then stir in the baking powder, sugar, raisins and bran. Add the mixed egg, then
slowly stir in milk until you get a doughlike texture. Shape into 10 scones, place on a greased baking try and cook on
220C for 10-12 minutes.
THURSDAY EVENING
1.
Grill pork medallions with ground black pepper and a squeeze of lime juice until cooked
Grilled pork medallions with wholemeal
pasta and beetroot, roast cherry
tomato and chilli salad
2.
For the salad, remove the stalks from the cherry tomatoes & thinly slice the green chilli's
3.
Roast the tomatoes & chilli for 10-12 minutes at 250 degrees C
4.
Place generous serving of Baxters rosebud beetroot into a mixing bowl, add the tomato, chilli & coriander
5.
Add a drizzle of olive oil and a twist of the pepper mill, and lightly mix together.
6.
Boil the wholemeal pasta and serve pork, salad and pasta together
1.
Brown off some good quality diced lamb with 1 teaspoon each of turmeric, ginger, paprika and cinnamon.
Then add ½ chopped onion and 1 clove garlic and cook for a couple of minutes
FRIDAY EVENING
Lamb and chickpea stew on a bed of
bulgur wheat
2.
Add a tin of chopped tomatoes and a drained tin of chickpeas. Simmer until cooked
3.
Boil or steam the bulgur wheat and divide onto the plates
4.
Serve the lamb on top with a garnish of parsley
SATURDAY LUNCH
1.
Grill tuna steaks with a squeeze of lime, chopped parsley and black pepper to taste
Grilled tuna with lime and soy sauce
served with wholegrain rice and
steamed broccoli
2.
Cook wholegrain rice, or use a microwaveable option
3.
Boil, steam or microwave the broccoli
4.
Place cooked tuna on a bed of rice and add a splash of soy sauce. Serve with the broccoli
SUNDAY LUNCH
1.
Italian wedding penne pasta with
spinach & chorizo
Cook 100g of penne pasta in a large pan of boiling salted water for 8-10 minutes or until just tender and 'al
dente
2.
Meanwhile, heat a medium non-stick frying pan and add 50g of chorizo, cook for 3 minutes until the fat
runs and the chorizo is golden. (if preferred spoon off the fat). Add 100g of spinach leaves to the chorizo,
cover the pan with a tray or lid and cook for 1-2 minutes or until the leaves have wilted. Add a can of
Baxters Italian wedding soup and heat through
3.
Drain the pasta, then add it into the hot mixture, stir until well mixed. Serve with freshly grated parmesan
and crusty bread.