Eight weeks to wellness: Week six

Dinner

Choose one of the following numbered meals (all are under or around 600 calories). Finish each meal with a piece of fruit or a mixed fruit salad (including pear, melon, clementine, peach, papaya, nectarine or kiwi).

1. 450g H/E Steak Chasseur Meal
   100g Herb Salad
   15g H/E Lemon and Tarragon dressing
   100g (1 small) baked potato
   (588 calories, 18g fat)

2. 500g H/E Cauliflower Cheese Meal (V)
   100g Four Leaf Salad
   15g H/E Oil Free French Dressing
   100g French stick
   (635 calories, 17.7g fat)

3. 90g H/E Stir Fry Turkey Breast
   160g Red and Green Peppers
   30g Black Bean Stir Fry Sauce
   10g olive oil
   200g boiled rice
   (526 calories, 14.5g fat)

4. Eggs Florentine (60g egg combined with 110g spinach and 25g H/E Half Fat Cheddar Cheese) (V)
   120g French bread
   80g steamed carrots
   60g steamed cauliflower
   (548 calories, 15.4g fat)

5. Chicken Enchiladas (made by placing 125g Roast Chicken Breast, 125g canned tomatoes, ½ chilli and 25g Half Fat Mature Cheddar Cheese in 150g Flour Tortillas)
   100g Crisp Green Salad
   15g H/E Oil Free French Dressing
   100g Potato Wedges
   30g Reduced Fat Hummus
   125g Canned Rice Pudding
   (542 calories, 10.4g fat)

6. Spaghetti with Quorn in H/E Bolognese Pasta Sauce (combine 85g quorn, 225g Wholewheat Spaghetti and 125g Pasta Sauce)
   100g Crofters Sweet Salad
   15g H/E Oil Free French Dressing
   200g Minestrone Soup
   (530 calories, 11.9g fat)

7. 280g Mixed Beans Casserole* (recipe below) (V)
   200g Brown Rice
   100g Ranch Salad
   15g H/E Oil Free French Dressing
   100g Summer Fruit Pudding
   (567 calories, 4.0g fat)

   *Mixed Beans Casserole

   250g Canned Beans (haricots, red kidney beans and chick peas)
   150g diced potatoes
   100g diced carrots
   100g diced swede
   100g chopped onion
   400g canned tomatoes
   300ml water
   1 tsp yeast extract

   Place all ingredients in casserole dish, stir, cover and cook for 1 hour at 190C/375F/gas mark 5.