Healthy eating plan

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Breakfast  Lunch  Dinner 
Monday Nutritional value per person:
  • Calories 867 44%
  • Sugar 43.1g 48%
  • Fat 30.8g 45%
  • Saturates 5.8g 28%
  • Salt 2.3g 39%
RFO RaspberrySmoothieBowl 472x310
  • Recipe facts:
  • 2 mins to prepare and 8 mins to cook
  • Rating:
  • 0

Raspberry smoothie bowl with pomegranate and clementine

http://bit.ly/1K2r8Zw

RFO MAIN 472x310 BeefBaguette mini
  • Recipe facts:
  • 15 mins to prepare and 5 mins to cook, plus marinating
  • Rating:
  • 0

Korean bulgogi beef baguette

http://bit.ly/2f5CnXX

Griddled chicken 472x310 mini
  • Recipe facts:
  • 10 mins to prepare and 20 mins to cook
  • Rating:
  • 5

Griddled chicken with almond courgetti

http://bit.ly/2aokz5T

Tuesday Nutritional value per person:
  • Calories 1264 64%
  • Sugar 56.9g 63%
  • Fat 43.4g 62%
  • Saturates 11.2g 57%
  • Salt 2.6g 43%
RFO Main 472x310 YogPot mini (1)
  • Recipe facts:
  • 15 mins to prepare
  • Rating:
  • 0

Starry muesli yogurt pots

http://bit.ly/2lU4N6A

RFO MAIN 472x310 RainbowNoodles mini
  • Recipe facts:
  • 10 mins to prepare and 5 mins to cook
  • Rating:
  • 5

Rainbow soba salad with ginger and miso dressing

http://bit.ly/2pIJjx2

RFO Main 472x310 MackerelFillets mini
  • Recipe facts:
  • 15 mins to prepare and 15 mins to cook
  • Rating:
  • 5

Lemon-roasted mackerel fillets with apple tzatziki

http://bit.ly/2nO02g7

Wednesday Nutritional value per person:
  • Calories 1161 59%
  • Sugar 28.3g 32%
  • Fat 50.6g 73%
  • Saturates 10.4g 52%
  • Salt 2.5g 42%
RFO ScrambledEgg 472x310
  • Recipe facts:
  • 10 mins to prepare and 10 mins to cook
  • Rating:
  • 0

Tricolour scrambled eggs

http://bit.ly/1QKq8Zr

RFO GodessSarnie 472x310 v1
  • Recipe facts:
  • 20 mins to prepare
  • Rating:
  • 4

Green goddess sandwich

http://bit.ly/2rzLULb

PadThai472x310
  • Recipe facts:
  • 12 mins to prepare and 10 mins to cook
  • Rating:
  • 5

Vegetable pad Thai

http://bit.ly/1MZa7LV

Thursday Nutritional value per person:
  • Calories 1049 52%
  • Sugar 20.5g 23%
  • Fat 39.8g 56%
  • Saturates 8.8g 43%
  • Salt 2.3g 39%
Tesco Online BloodOrangePearsAlmondsWithYogurt 3664 (H)
  • Recipe facts:
  • 5 mins, plus chilling
  • Rating:
  • 4

Fruit and nut breakfast

http://bit.ly/1K2qQC7

RFO MAIN 472x310 SushiSandwich mini
  • Recipe facts:
  • 20 mins to prepare
  • Rating:
  • 0

Japanese-inspired onigirazu (sushi sandwich)

http://bit.ly/2vnJbGy

RFO MAIN 472x310 Pasta
  • Recipe facts:
  • 5 mins to prepare and 15 mins to cook
  • Rating:
  • 5

Broccoli pesto penne with chilli and garlic sizzle

http://bit.ly/2qo69Zc

Friday Nutritional value per person:
  • Calories 1080 54%
  • Sugar 37.1g 42%
  • Fat 39.6g 57%
  • Saturates 12.8g 65%
  • Salt 3.3g 55%
Rainbow waffles 472x310 mini
  • Recipe facts:
  • 5 mins to prepare and 15 mins to cook
  • Rating:
  • 5

Rainbow waffle

http://bit.ly/2kR9j8u

RFO Main 472x310 Courgetti
  • Recipe facts:
  • 5 mins to prepare and 25 mins to cook
  • Rating:
  • 5

Courgetti and spaghetti with goat's cheese

http://bit.ly/2dFbtB9

RFO MAIN 472x310 Pizza mini (1)
  • Recipe facts:
  • 5 mins to prepare and 25 mins to cook
  • Rating:
  • 5

Spicy chicken cauliflower 'pizza'

http://bit.ly/2oZVtz0

Saturday Nutritional value per person:
  • Calories 1076 54%
  • Sugar 15g 16%
  • Fat 38.7g 56%
  • Saturates 12.4g 62%
  • Salt 2.9g 50%
RFO Main 472x310 Tray mini
  • Recipe facts:
  • 5 mins to prepare and 45 mins to cook
  • Rating:
  • 5

One-tray full English

http://bit.ly/2kR2cwz

RFO MAIN 472x310 Sliders mini
  • Recipe facts:
  • 15 mins to prepare and 20 mins to cook, plus cooling and chilling
  • Rating:
  • 5

Keema lamb sliders

http://bit.ly/2hk7ZtH

RFO MAIN 472x310 Korean Style Rice Bowl mini
  • Recipe facts:
  • 25 mins
  • Rating:
  • 5

Korean-style rice bowl

http://bit.ly/2mm8KTq

Sunday Nutritional value per person:
  • Calories 914 45%
  • Sugar 47.3g 53%
  • Fat 41.7g 60%
  • Saturates 9.1g 46%
  • Salt 2.4g 40%
RFO MAIN 472x310 Pancakes mini
  • Recipe facts:
  • 10 mins to prepare and 15 mins to cook
  • Rating:
  • 5

Al's 'ace' gluten-free pancakes

http://bit.ly/2l4VK1k

RFO BakedEggs 472x310
  • Recipe facts:
  • 5 mins to prepare and 30 mins to cook
  • Rating:
  • 5

Middle-Eastern baked eggs

http://bit.ly/1QKqfnJ

RFO MainHero 472x310 ChickPeaButter mini
  • Recipe facts:
  • 15 mins to prepare and 4 hrs to cook
  • Rating:
  • 0

Slow cooker vegetarian stew

http://bit.ly/2lTAM8T

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