Eight weeks to wellness: Week eight

Choose one of the following numbered meals (all are under 450 calories). Include a piece of fruit with each choice.

1. 95g Garlic and Herb Pitta bread (V)
   60g shredded carrots
   30g Red Pepper Houmous
   125g H/E Bio yogurt
   (361 calories, 8.9g fat)

2. 264g Medium Fish Sushi Pack
   (385 calories, 7g fat)

3. 80g (2 slices) Multigrain Wholemeal Bread (V)
   40g H/E Half Fat Edam Cheese
   100g H/E Coleslaw
   125g H/E Bio Yogurt
   (325 calories, 12.1g fat)

4. 180g baked potato
   45g tuna, canned in spring water
   20g olives
   40g red onion
   100g shredded cos lettuce
   15g crème fraiche
   60g pot H/E Lemon Mousse
   (441 calories, 7.1g fat)

5. 350g Salsa Wedge Bake (V)
   100g salad leaves
   15g Oil Free Dressing
   125g Fruit Jelly
   (427 calories, 16.5g fat)

6. 250g Sweet and Sour Noodle Salad (V)
   Tofu Burger, baked (made by combining 85g tofu, 20g rolled oats, 10g carrots, 20g onion, 5g soy sauce and 5g wheatgerm into a pattie and baking in an oven for 15-20 minutes at 180C/350F/gas mark 4)
   (404 calories, 2.2g fat)

7. 250g Chargrilled Vegetable Couscous Salad (V)
   125g Low Fat Tropical Yogurt
   (423 calories, 7.1g fat)

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. 350g Lamb Rosti H/E meal
   150g Prepared Crispy Vegetables
   100g baked sweet potato
   200g French Onion Soup
   (546 calories, 3.6g fat)

2. 450g H/E Pork Stroganoff and Rice Meal
   120g boiled runner beans
   200g Tomato and Lentil Soup
   (599 calories, 2.4g fat)

3. 450g H/E Cajun Chicken and Potato Hash
   100g steamed broccoli
   200g Chunky Vegetable Soup
   (565 calories, 17.2g fat)

4. 230g H/E fresh Tagliatelle and 170g Mushroom and Mascarpone sauce (V)
   100g Primavera Salad
   15g Oil Free Dressing
   (606 calories, 8.3g fat)

5. 90g Pan Fried H/E Chicken Escalopes
   150g H/E Olive Oil Mash
   120g steamed baby leeks and carrots
   200g Tuscan Bean Soup
   (534 calories, 12.9g fat)

6. 60g Prawns stir fried with 30g Szechuan stir fry sauce, 90g baby sweetcorn and 90g mangetout
   230g Shanghai noodles
   200g Chicken and Sweetcorn Soup
   (526 calories, 10.2g fat)

7. 120g Curry Dhal with Yellow Split Lentils (*recipe on following page) (V)
   260g vegetable curry (**recipe on following page)
   150g basmati rice
   60g papadums
   (642 calories, 12.1g fat)