Fresh Start Programme Plus

Breakfasts:

Bircher Muesli – get recipe here

Green Smoothie – 247 cals

• 1 banana, fresh or frozen
• 1 handful spinach
• ½ frozen courgette, sliced
• 1 cup almond milk
• ¼ cup water
• 1 Tbsp oats
• 1 Tbsp cashew nuts
• pinch of salt

Blend together, and enjoy

Porridge

Porridge base:

• 1/2 cup oats
• 1/2 cup milk (e.g. trim dairy, almond, oat – calories based off trim milk)
• 1/2 cup water

Method

Combine oats, milk and water in a pot on medium heat. Bring to a simmer and simmer for 3-5 minutes, stirring often, until creamy. Add more water to reach desired consistency. Top with toppings. 

Topping:

Banana & Peanut Butter – 305 cals

• 1/2 banana, sliced
• 1 tsp peanut butter

Toast Toppings

Eggs & Avo on toast – 399 cals

• 2 eggs
• 1/4 avocado
• 2 slice vogels very thin
• 1 tsp butter or olive oil spread
• handful spinach

Lunches:

Egg & Veggie Wrap – 377 cals

• 1 wholemeal/ seeded wrap
• 2 handfuls spinach
• 1 tomato, sliced
• 1 boiled egg, mashed with 2 Tbsp feta cheese

Chicken Wrap – 411 cals

• 1 wholemeal/seeded wrap
• 100g cooked, shredded chicken
• 1 handful lettuce
• ½ grated carrot
• 1 Tbsp hummus
• 1 Tbsp feta cheese