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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

Raspberry smoothie bowl with pomegranate and clementine

https://bit.ly/3pfysYQ

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

Korean bulgogi beef baguette

https://bit.ly/3i6SdA1

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

Griddled chicken with almond courgetti

https://bit.ly/3p7Ja3j

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

Starry muesli yogurt pots

https://bit.ly/3fA1K0S

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

Rainbow soba salad with ginger and miso dressing

https://bit.ly/2R7WJ6m

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

Lemon-roasted mackerel fillets with apple tzatziki

https://bit.ly/3fDjRmQ

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

Tricolour scrambled eggs

https://bit.ly/2TxV376

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

Green goddess sandwich

https://bit.ly/3uFg3FE

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

Vegetable pad Thai

https://bit.ly/3pjnmCd

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

Fruit and nut breakfast

https://bit.ly/3c4lqbi

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

Japanese-inspired onigirazu (sushi sandwich)

https://bit.ly/3wZNuVl

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

Broccoli pesto penne with chilli and garlic sizzle

https://bit.ly/2RPVpWh

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

Rainbow waffle

https://bit.ly/3pb5Y2q

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

Courgetti and spaghetti with goat's cheese

https://bit.ly/3vA9Tbg

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

Spicy chicken cauliflower 'pizza'

https://bit.ly/3wM2MN3

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

One-tray full English

https://bit.ly/3p5zQ03

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

Keema lamb sliders

https://bit.ly/34zRlMu

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

Korean-style rice bowl

https://bit.ly/3yQu2M9

Sunday Nutritional value per person:
  • Calories 948 47%
  • Sugar 54.5g 61%
  • Fat 41.9g 59%
  • Saturates 9.6g 46%
  • Salt 2.4g 40%
RFO MAIN 472x310 Pancakes mini
  • Recipe facts:
  • 10 mins to prepare and 15 mins to cook

Al's 'ace' gluten-free pancakes

https://bit.ly/3vFYgQ3

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

Middle-Eastern baked eggs

https://bit.ly/34GoAgZ

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

Slow cooker vegetarian stew

https://bit.ly/3uDZquj

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