A PROTEIN: (100g)
Chicken, prawns, mackerel, salmon, firm tofu, chickpeas,
cooked lentils
PICK A GREEN LEAFY VEGETABLE (large handful)
Rocket, watercress, spinach, lettuce
PICK YOUR VEGETABLES (80g)
Carrot, beetroot, tomatoes, peppers, onion, cucumber,
cooked / raw broccoli, radish, celery
PICK A PORTION FROM A JAR OF ROAST
ANTIPASTI (1 tbsp)
Roasted peppers, roasted artichoke, roasted aubergine,
sun-dried tomatoes, olives
PICK A CARBOHYDRATE:
1/2 tsp ground cinnamon, 1/2 tsp ground ginger
PICK A HEALTHY FAT
25g Hummus, 1/2 smashed avocado, 1 tbsp chopped nuts
PICK A SEED: (1 tbsp)
Pumpkin seeds, sunflower seeds, sesame seeds
PICK A DRESSING:
1 tbsp. Balsamic vinegar, 2 tbsp. olive oil, 1 tsp. wholegrain
mustard and 1/2 chopped garlic clove
1 tbsp. no added sugar peanut butter, 1 tsp tamari, 1/2 tsp
smoked paprika, 1 tsp sesame oil
2 tbsp tamari, 2 tbsp sesame seeds, 2 tbsp sesame oil,
juice of 1/2 lime, 1/4 tsp of chilli flakes and 1 tsp honey