Fresh Start Programme Plus

Breakfasts:

Bircher Muesli – get recipe here

Green Smoothie – 247 cals

  • 1 banana, fresh or frozen
  • 1 handful spinach
  • ½ frozen courgette, sliced
  • 1 cup almond milk
  • ¼ cup water
  • 1 Tbsp oats
  • 1 Tbsp cashew nuts
  • pinch of salt

Blend together, and enjoy

Porridge

Porridge base:

  • 1/2 cup oats
  • 1/2 cup milk (e.g. trim dairy, almond, oat – calories based off trim milk)
  • 1/2 cup water

Method

Combine oats, milk and water in a pot on medium heat. Bring to a simmer and simmer for 3-5 minutes, stirring often, until creamy. Add more water to reach desired consistency. Top with toppings. 

Topping:

Banana & Peanut Butter – 305 cals

  • 1/2 banana, sliced
  • 1 tsp peanut butter

Toast Toppings

Eggs & Avo on toast – 399 cals

  • 2 eggs
  • 1/4 avocado
  • 2 slice vogels very thin
  • 1 tsp butter or olive oil spread
  • handful spinach

Lunches:

Egg & Veggie Wrap – 377 cals

  • 1 wholemeal/ seeded wrap
  • 2 handfuls spinach
  • 1 tomato, sliced
  • 1 boiled egg, mashed with 2 Tbsp feta cheese

Chicken Wrap – 411 cals

  • 1 wholemeal/seeded wrap
  • 100g cooked, shredded chicken
  • 1 handful lettuce
  • ½ grated carrot
  • 1 Tbsp hummus
  • 1 Tbsp feta cheese

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