[scotgirl]

Breakfast meal ideas


Have something to drink with your breakfast: tea, coffee, water or fruit juice.

Bowl of cereal with added raisins, or chopped fresh fruit and milk (semi-skimmed or skimmed)
PLUS toast with marmalade, using a low-fat spread
Fresh or tinned grapefruit (in fruit juice, not sugar syrup)
PLUS bowl of cereal with milk (semi-skimmed or skimmed)
PLUS bread with reduced-sugar jam.
Fruit juice or piece of fruit
PLUS baked beans on toast
A little reduced-fat cheese and tomato on toast
PLUS banana
Boiled egg with toast
PLUS mixed chopped fruit with low-fat plain or fruit yoghurt
PLUS bread or toast with jam
Fruit juice or piece of fruit
PLUS bowl of porridge

Lunchboxes

These lunchboxes provide you with a different lunch for each day of the week. Although you will be able to buy many ready-made lunchbox items in the shops, when you make them at home you will often find they are cheaper, contain less salt, fat and sugar, and can last longer than their bought equivalents.

By having a different type of lunchbox each day you are more likely to have a wider range of important nutrients such as vitamins and minerals than sticking to the same sandwiches day in, day out. If you don’t fancy all the suggestions, just add one or two new items to your existing lunchbox to liven up your lunch and your diet.

If you are making lunchboxes for all the family, work out a plan for the week so that everyone has a good mix of fruits, vegetables, breads, soup and drinks.


Light meal ideas


Include a hot or cold drink with your meal.

Vegetable soup (made with pulses such as lentils) and bread
PLUS fruit scone
PLUS piece of fruit
PLUS glass of semi-skimmed milk
Lean ham or sardine and tomato sandwiches (thickly cut bread - any type)
PLUS low-fat fruit yoghurt
PLUS piece of fruit
Pitta bread filled with tuna and salad and sweetcorn
PLUS carrot and raisin salad
PLUS fruit loaf
PLUS piece of fruit
Baked potato in its jacket, served with diced lean ham or smoked mackerel and pepper
PLUS celery and apple salad with a honey and lemon dressing
PLUS tinned fruit in fruit juice (not sugar syrup)
PLUS plain muffin
PLUS glass of semi-skimmed milk

Main meal ideas


Include a hot or cold drink with your meal.

Baked potato served with two vegetables and chicken portion in barbecue sauce
PLUS bread pudding
Spaghetti bolognaise (that’s a large helping of spaghetti and a small one of sauce). Bolognaise is also good made with turkey mince or Quorn TM mince. Serve with a mixed salad
PLUS crusty bread
PLUS fruit salad
Grilled fish and new boiled potatoes, peas and sweetcorn
PLUS banana and custard made with semi-skimmed milk
Vegetable and chickpea curry with a chappati (made without fat) or rice
PLUS low-fat fruit yoghurt
Lamb and vegetable stew served with mashed potato and two vegetables
PLUS baked apple


Don’t spread your toast, bread or sandwiches with butter or margarine - try low-fat spreads, or else try without any spread at all.
Check tinned fruit labels - some fruits are in sugar syrup. Natural fruit juice is better.
Take a light meal with you to work - better than a snack from the vending machine and a whole lot cheaper, too!
For snacks, choose fruit, low-fat yoghurts, breadsticks, toast or a bowl of cereal.
Drink plenty of fluids between meals, but avoid sugary drinks