Use the following ideas to add into your weekly food guide so you can keep things fresh and interesting, variety is the spice of life after all!

Breakfasts
• Wholemeal or granary toast
• Yoghurt and fruit
• Wholegrain cereal
• Poached egg on toast

Lunches or quick meals
• Homemade soup and roll
• Half a packet of instant couscous with canned tuna
• Make your own sandwiches, be creative!

Evening meals
• Low fat sausages with pickled red cabbage* and new potatoes
• Chicken and veg stir fry with boiled rice
• Poached salmon or tuna steak, new potatoes and salsa*
• Spinach/carrot and feta pie, grilled tomatoes and new potatoes
• Fish pie* with extra veg
• Prawn risotto * and salad
• Grilled pork chop or chicken breast, new potatoes and ratatouille*
• Chicken casserole with additional veg

Essentials shopping list
• Nairns fruited oatcakes
• Laughing Cow/ Dairylea Light triangles
• Dried apricots
• Porridge oats
• Instant couscous
• Snack-a-jacks
• Tinned tomatoes
• Tomato paste
• Finn thins
• Fruit and veg

Hopefully you’ll have a good idea of how best to plan your new eating strategy now so over the next few weeks we will be posting up some recipes you can try out. Enjoy!

Jacqueline Bretherton (BSc, MSc, R.Nutr) and Nutritionist at the Centre for Sport