Category Archives: Meal Planning

These were inspired by a Delia Smith recipe but hers are friend and mine are not. They would be wonderful fried but not suitable for a fasting day and that’s when we had them

Ingredients and Approximate Cost

  • 250g potatoes- waxy ones (£50p)
  • 1 can of crab meat in brine (£2)
  • 2 spring onions/scallions (10p)
  • Chilli flakes or seasoning you prefer
  • fresh herbs of choice
  • Salt and pepper
  • Frylight

Total cost £2.60
Serves 2
calories per portion 159

Make sure that the potatoes are waxy you want them to hold their shape and not go mushy. Peel the potatoes and then grate. Do not wash you want the starch to remain in them. Drain well and then squeeze until as much moisture as possibly is removed. Salt slightly to help with this. When well drained add to a bowl.

Drain the crabmeat very well and add this, your herbs and seasonings and the finely chopped spring onion to the bowl and gently.

Pre-heat the oven to 200c and spritz a non-stick bun tin with Frylight place a tablespoon of the mix into each one and then spray with frylight. This makes 12 small crabcakes.

Bake for 30 minutes until crisp and golden

Slimming World – Syn Free on EE

Variations

  1. You can use any tinned crab, fish or even prawns as long as they are well drained
  2. I use Old Bay seasoning on mine but any seasoning will do, Delia uses fresh coriander
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Served with corn, salad and samphire

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Total weightloss is now at 49lb in 16 weeks. I was hoping it would be 50lb but it is 3 1/2 stone which is pretty impressive in less than 4 months isn’t it? I must be kinder to myself and not be disappointed

I didn’t get chance to blog yesterday as I wasn’t feeling too good and as it was a fast day I spent most of it in bed, not eating and trying to feel better. It worked – on both counts 🙂

Monday – Fasting Day

  • B – Tea
  • L – Mushrooms, tomatoes, spinach 1/2 turkey rasher and parmesan – or as I call it – “Fasting Fungus” 😉
  • D – Cajun Chicken with sweet potato chips, salad leaves and roasted tomato, courgette, mushroom and onion
  • S – 2 slices from 400g wholemeal loaf , 1 slice LowLow for toasties, white coffee x 1, diet apple soda

Tuesday – Standard Dieting Day

  • B – Coffee, 2 rashers of bacon with grilled tomato, light mayo on 2 slices of small loaf Hovis
  • L – smoked salmon pate crudities and crispbreads
  • D – honey mustard pork medallions, actifry saute new potatoes with sage and garlic, asparagus and cheesy leeks
  • S – Milk in drinks, cheese curls may have something else will see how I feel.

Wednesday – Fasting Day

  • B – Tea
  • L – Tomato and Basil soup
  • D – Crab cakes in pitta with salsa and corn
  • S – 2 slices from 400g wholemeal loaf , 1 slice LowLow for toasties, white coffee x 2, diet pepsi

Thursday – Standard Dieting Day

  • B – Coffee, 2 boiled eggs and soldiers
  • L – Roasted Veg couscous with low fat feta
  • D – Chicken, actifry chips, veg and gravy
  • S – milk in drinks and the rest TBC

Friday – Dieting Day

  • B – Coffee, shredded wheat with semi skimmed milk
  • L – Pitta with chicken tikka and salad
  • D – Lamb Bhuna with bombay potatoes and salad
  • S – Gin and slimline

Saturday – Feast Day

Hopefully the weather will be fine as it’s BARBECUE time!

  • B – Sausage sarnies – Breakfast Barbecue
  • L – Minted lamb kebabs with Greek salad – Lunch Barbecue
  • D – Cheese burgers and belly pork slices – Dinner Barbecue
  • S – wine and crisps

Sunday – Standard Dieting Day

  • B – Bacon Sandwich
  • L – Sushi
  • D – Chili bowls
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Fasting Fungus

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300 cals of yum!


Total weightloss is now at 47lb in 15 weeks. It really is becoming a way of eating and a lifestyle change for me. So now it’s confession time…

I didn’t read the book at all, in fact I still haven’t. I read online stuff and then thought it could boost my weightloss and that I would try it whilst I was starting out the diet and motivated.

I am as surprised as anyone that I am still on with it and experiencing such good losses.

Monday – Fasting Day

  • B – Tea
  • L – Mushroom soup with cheese curls
  • D –  Fasting Fishcakes with salad and tartare sauce
  • S – 2 slices from 400g wholemeal loaf , 1 slice LowLow for toasties, white coffee x 2, diet pepsi

Tuesday – Standard Dieting Day

  • B – Coffee, 2 soft boiled eggs,  2 x toast with Laughing Cow light
  • L – smoked mackerel pate crudities and crispbreads
  • D –  cottage cheese, spinach and mushroom lasagna with salad (yes a fasting meal on a normal day because we like it so much :))
  • S – 2 slices from 400g wholemeal loaf , 1 slice LowLow for toasties, milk 100ml, cheese curls

Wednesday – Fasting Day

  • B – Tea
  • L – Warm salad of button mushroom, cherry tomato, asparagus and 1 x turkey rasher
  • D – Chicken and mushroom in oyster sauce with roasted broccoli
  • S – 2 slices from 400g wholemeal loaf , 1 slice LowLow for toasties,  white coffee x 2, diet pepsi

Thursday –  Standard Dieting Day

  • B – Coffee, turkey rasher BLT
  • L – Tuna mayo with crispbreads and pickles
  • D –  Out for dinner but should have plenty of calories
  • S –  depends on what’s for dinner…  😉

Friday –  Dieting Day

  • B –  Coffee, turkey rashers, asparagus, button mushroom, tomato concoction
  • L  – Pitta with chicken tikka and salad
  • D – Moules with actifry Frites and french bread
  • S – White wine

Saturday – Feast Day

  • B – Almond croissant
  • L – Fish and chips
  • D – Baked camembert and picky things
  • S – wine and crisps

Sunday – Standard Dieting Day

  • B – low fat sausage sandwich
  • L –  Roast lamb and all the trimmings
  • D – 2 slices from 400g wholemeal loaf , 1 slice LowLow for toasties

Lost another pound this week. I am starting to actually look forward to fast as odd as it may seem. I feel like I have eaten too much over the weekend. A combination of too much salt/sugar/fat and of course there has been alcohol have left me feeling bloated and I feel like I need a fast day to clear my body of all the crap. Which is quite a revelation 😉

Monday – Fasting Day

Tuesday – Standard Dieting Day

  • B – Coffee, 2 soft boiled eggs,  2 x toast with Laughing Cow light, fruit salad
  • L – smoked mackerel pate, crudities and crispbreads
  • D – roast chicken, actifry chips, veg and gravy
  • S – Cheese toastie, malteaser bunneh, milk 100ml, cheese curls

Wednesday – Fasting Day

Thursday –  Standard Dieting Day

  • B -Shredded wheat and semi skimmed milk
  • L – smoked mackerel pate, crudities and crispbreads
  • D – pulled pork, coleslaw, sweet potato fries (actifry) and corn
  • S – 2 Ryvita with Laughing Cow Light Blue, milk 100ml, cheese curls

Friday –  Standard Dieting Day

  • B – Shredded wheat and semi skimmed milk
  • L  –  Cheese toastie and salad
  • D –  Pasta Bolognese with salad
  • S – red  wine and a bag of cheese curls

Saturday – hungover dieting day 😉

  • B – Sausage sandwich
  • L – Cheese and biscuits
  • D –  duck with pancakes, tempura prawns and chicken fried rice
  • S – prawn crackers and wine

Sunday – Standard Dieting Day


That’s a lot of Fs…

Fasting is good but it’s sometimes difficult to fit around family meal times. I like family meal times and sitting down eating the same thing as my children. However when you are fasting you have to be creative in order to do this. I try to serve fish a minimum of once per week as it’s good for you, relatively cheap, tasty and low in calories. Fortunately my boys like it so I came up with the idea of fishcakes with a few tweaks to get them as low in calories as possible.

Ingredients and Approximate Cost

  • 750g potatoes peeled and chopped (£1)
  • 2 x 140g cans (drained weight) of tuna in spring water or brine (£2)
  • one small egg (20p)
  • 4 cracker breads (20p)
  • Frylight
  • Salt and pepper

Total cost £3.40
Serves 4
calories per portion 233

Make sure that the potatoes are suitable for mashing you want floury ones not the waxy ones. Boil the potatoes in salted water until tender. Drain but leave a very small amount of water, just enough to cover the pan. You are not adding any milk or fat to the potatoes so the water will stop them becoming too dry when you mash them. Mash until smooth.

Drain the tuna and add to a large bowl, flake until it’s of even size then add the potato and mix well. The potato should still be warm at this point. Taste and season if required. Then leave to cool a little.

Beat the egg and leave in a fairly wide bowl, then blitz the cracker bread until they resemble very fine breadcrumbs, I use the Asda ones as they are 16 calories each but please check the calorie values of others.

Pre-heat the oven to 200c and spritz a non-stick baking tray with Frylight. Once the potato and tuna mix is cool enough to handle. Divide into 12 equal portions and roll into balls, then flatten slightly to make the classic fishcake shape. Dip each one in the egg and then the cracker crumbs. Place on the tray and then when they are all done spritz again with frylight.

Bake for 20 minutes until crisp and golden

Slimming World – 1 Syn on EE

Variations

  1. You can use any tinned fish and these are lovely with crab/salmon etc
  2. Add spices to the crumb if liked
  3. You could add a small amount of low fat feta instead of the tuna for veggie option as long as the calorie values are the same
  4. This would freeze very well, simple assemble and freeze and then cook once defrosted.
  5. Of course you can add parsely for a more traditional fish cake and make with fresh fish as long as the calories are similar

I like to serve mine with a little salad and a tartar like sauce which is made from 1 x pickled gherkin, 5 x pickled onions very finely chopped and added to1 tbsp very low fat mayo for around 30 cals.

The children had bread and butter, sweetcorn and ketchup with theirs too 🙂

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With the salad and the sauce – total calories 283


Total weightloss is now at 44b in 13 weeks and this marks the 14th week of fasting. That’s a quarter of a year and hopefully I can keep it up 😀 My current obsession is with toasted sandwiches. I use 2 slices from 400g wholemeal loaf , 1 slice LowLow for toasties and maybe a little onion. 150 calories of pure cheesey pleasure.  My word but they are good.

Monday – Fasting Day

  • B – Tea x 2
  • L – French Onion Soup
  • D – Chicken, spring onion, mushroom and courgette in oyster sauce with “Zero Noodles”
  • S – 2 slices from 400g wholemeal loaf , 1 slice LowLow for toasties, white coffee x 2, diet pepsi

Tuesday – Standard Dieting Day

  • B – Coffee, 2 soft boiled eggs,  2 x toast with Laughing Cow light, fruit salad
  • L – tuna and light mayo crudities and crispbreads
  • D – Chicken Pot pie with new potatoes and tenderstem broccoli 
  • S – 2 slices from 400g wholemeal loaf , 1 slice LowLow for toasties, milk 100ml, cheese curls

Wednesday – Fasting Day

  • B – Tea
  • L – Warm salad of button mushroom, cherry tomato, asparagus and 1 x turkey rasher
  • D – Tuna fish cakes with salad and pickles
  • S – 2 slices from 400g wholemeal loaf , 1 slice LowLow for toasties,  white coffee x 2, diet pepsi

Thursday –  Standard Dieting Day

  • B – Coffee, turkey rasher BLT fruit salad
  • L – salmon pate, crudities and crispbreads
  • D – gammon, egg, actifry chips, tomato, mushrooms, pineapple
  • S – 2 slices from 400g wholemeal loaf , 1 slice LowLow for toasties, milk 100ml, cheese curls

Friday –  Dieting Day

  • B –  Coffee, scrambled egg with cheese slice on toast
  • L  – Pitta with chicken tikka and salad
  • D –  Jacket Potato with Prawn Mayo and salad
  • S – Gin and slimline

Saturday – Feast Day

  • Brunch – Sausage sandwiches
  • D – Southern style chicken, fries, coleslaw and onion rings.
  • S – beer and crisps!

Sunday – Standard Dieting Day

  • B – Light eggs benedict
  • L –  Venison casserole, mashed potatoes and veg
  • D – 2 slices from 400g wholemeal loaf , 1 slice LowLow for toasties

 


I’ve been craving cheese and pasta, not the best combination for fasting so I put my thinking cap on and came up with this

Ingredients and Approximate Cost

  • 200g low fat cottage cheese (£0.50)
  • 1 clove garlic or 1 tsp garlic granules
  • 1 tsp dried basil
  • 1 pack (150g) baby button mushrooms (£0.89)
  • 6 sheets lasagna (£0.60)
  • 4 tbsp grated Parmesan (40p)
  • 1 punnet (300g) cherry tomatoes
  • 120g baby spinach (£1.00)
  • 20g reduced fat cheddar finely grated (20p)
  • 1/2 tsp sweetener
  • Salt and pepper
  • few dried chili flakes

Total cost £3.09
Serves 2
calories per portion 297

Slice the mushrooms and fry in frylight. Add the spinach and cook until tender, then stir in the cottage cheese and half the parmesan.

Cut the cherry tomatoes in half and place in a pan, add garlic, sweetener, chili and then heat. Simmer on a high heat until the cherry tomatoes have broken down and you have a mush. Remove from the heat and blitz until smooth, check seasoning and then you are ready to build your lasagna.

First layer is pasta, then spinach mix, then pasta, then more spinach mix, pasta and finally top with the cherry tomato sauce and sprinkle with the cheddar and the rest of the Parmesan cheese.

When you are ready to cook the lasagna, place it on the middle shelf of the pre-heated oven for 50-60 minutes, until the top is golden and bubbling. Then remove it from the oven and let it settle for about 10 minutes before serving.

Slimming World – free on EE or Greenl if you use one HEA for the cheese otherwise 4 syns


Variations

  1. Add nutmeg to the spinach mix if liked
  2. I make this as 2 x individual lasagna but it could be made into a single one for two people or the ingredients doubled and a family sized one made.
  3. Although this is meat free it is not vegetarian as it contains Parmesan
  4. This would freeze very well, simple assemble and freeze and then cook once defrosted.

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