Thursday, May 26, 2011

Weigh-Less recipes

Hi all

If anyone is on weigh-less, here are three ideas for suppers and lunch.

SUPPERS
Spaghetti bolognaise

200g onions
240g mince
300g tomato & onion mix
soya sauce
garlic
whatever spices you normally use
560g cooked spaghetti (140g per serving)

Makes 4 servings
Each serving =
1½ Veg
1 MF protein
2 Complex carbs

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Chicken lentil curry and rice
200g onion
360g chicken breast, cubed
300g tomato & onion mix
140g lentils
560g cooked basmati/ brown rice (140g per serving)

Makes 4 servings
Each serving =
1½ Veg
1 MF protein
1 LF protein
2 Complex carbs

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Stirfry
50g onion, baby corn,
100g mushrooms, swiss chard/ spinach, broccoli, carrots, cabbage (in whichever proportion you like)
90g chicken breast, sliced OR lean beef
140g cooked basmati/ brown rice OR 160g sweet potato (delicious) – I find sometimes I only need 1 complex carbs because of all the veg, but if I’ve gone to gym that day, I use both because I’m starving!

Each serving =
½ veg
1 free veg
1 MF protein
2 Complex carbs

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LUNCHES

Tuna mix
100g onion
100g tomato
200g tuna
25g low fat mayo

Makes 2 servings
Each serving =
1 Veg
1 LF protein
¼ fat plus any fat you put on bread (I don’t have any)

Have with 2 Complex carbs (4 crackerbread, 60 g any other wholewheat type bread)

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Pilchards mix
100g onion
100g tomato
300g pilchards in tomato
50g low fat mayo

Makes 3 servings
Each serving =
2/3 Veg
2/3 Fat plus any fat you put on bread (I don’t have any)
1 LF protein

Have with 2 Complex carbs (4 crackerbread, 60 g any other wholewheat type bread)

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Baked beans
1 can baked beans in tomato sauce (makes 3 servings)
1 cup a soup Lite
Bread/ baked potato

Each serving of baked beans
Whatever fat you put on bread or baked potato
1 LF protein
2 Complex carbs (have with 60 g any wholewheat type bread or over a 90g baked potato)
1 Veg

Hope you enjoy my meals – they are working for me. Just remember that you should build your diet around things you enjoy eating – all of this I normally eat anyway. It’s just making sure that you stay balanced and have enough protein and veg.

Regards
Marcia

1 comment:

  1. Thanks for these. Have just gone onto Weigh Less and am doing it on my own as there are no groups near where I live, so these will come in very useful. thanks.

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