Nudging u to better health

 
           



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Healthy Meal Ideas

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Healthy eating can be for the whole family. Meals can be quick and healthy versions of your family’s favourite. 

Breakfast Ideas

  • Fresh fruit, yoghurt and a handful of no added sugar muesli
  • 2 weetabix or shredded wheat with semi-skimmed milk
  • 1 small bowl of high fibre cereal with semi-skimmed milf.
  • 2 slices of multigrain toast with a scrape of margarine and jam or marmalade or yeast spread
  • 2 slices multigrain toast with a small tin of baked beans or 2 grilled tomatoes or scrambled or boiled egg. fruit bowl

Light Meal Ideas

  • 1 medium jacket potato with curry, tuna and sweetcorn, ratatouille, chilli or baked beans
  • 2 slices of multigrain bread with egg and cress or 2 slices of ham or beef and salad
  • 1 pitta bread with chicken and celery or cheese and cucumber, houmous and grated carrot.
  • 1 chapatti and curry
  • 1 large mixed salad with a handful of cooked rice or salad and either a small handful of nuts or mackerel, chicken, hame or egg. 

Main Meal Ideas 
Aim for at least 2 portions of vegetables with your main meal

  • 1 medium jacket potato with salad and cold meat or fish
  • Chilli and rice with salad. Add extra vegetables curry or salad
  • Spaghetti bolognaise with salad. Add extra vegetables to the bolognaise
  • Stir fry vegetables with chicken, cashew nuts, lean pork or beef. Serve with noodles or rice

Deserts
Do you really need one? If so, try these lower calorie ones:

  • Fresh or stewed fruit with a little yoghurt or custard
  • A small portion of milk pudding e.g. rice, tapioca, semolina
  • A small pot of low fat/sugar flavoured yoghurt