Food & Recipes
Main Meals
See All Main Meals-
Day 49: Chili fettuccine bolognese
-
Day 48: Roast Peppers filled with mixed beans
-
Day 47: Beef stew with seasonal vegetables
-
Day 46: Lemon chicken Olivia Newton John
-
Day 45: Stuffed pork fillet with sundried tomatoes and ricotta
-
Day 44: Nicoise salad the easy way
Breakfast and Lunch Options
The following are the breakfast and lunch options for Operation Transformation. Please try and vary your menu to avoid getting bored with the same meals all the time and to ensure you have a balanced diet. There are 7 breakfast options and 7 lunch options, so there's plenty of variety there for everyone!
Breakfast Options
Download Breakfast Options-
Wheat Cereal with Milk
- 45g-50g Wheat Cereal
- 150ml low fat milk
- 50g fresh berries
-
Breakfast Fruit Smoothie
- 150g frozen strawberries
- 100mls low fat yoghurt
- 1 large orange peeled and cubed
- 2 tablespoons/ 30g flaxseed
-
Low calorie full Irish
- 1 slice of wholemeal bread
- 2 x turkey rashers
- 1 x egg
- ½ small tin baked beans
-
Porridge with Fresh Berries and Cinnamon
- 40g porridge oats
- 150mls low fat milk
- 50g fresh berries
- Sprinkle of cinnamon
- Low calorie sweetener (optional)
-
Fruit Salad with Yoghurt and Muesli
- 1/2 Small Banana, sliced
- 1/2 medium apple, chopped
- 125g pot fat free yoghurt
- 50g mixed berries
- 3 tablespoons Muesli
-
Cheese and Chive Scones
- 200g self raising flour
- 25g porridge oats
- 75g low fat cheddar, grated
- 5g/ 1 teaspoon baking powder
- 80 mls low fat milk
- 1 Egg
- 1 tbsp olive oil
- 10g / 2 teaspoons flaxseed
- Mixed herbs/chives
-
Cheese and Ham Omelette
- 2 eggs
- 2 slices thin cooked ham, chopped
- 20g low fat cheddar cheese, grated
- Handful of mixed peppers, chopped
- Handful chopped mushrooms
- 2 bulbs spring onion/scallion, chopped
Lunch Options
Download Lunch Options-
Warm Feta Spinach Tortilla
- 200g fresh washed spinach
- 200g feta cheese
- 2 hard boiled eggs
- ½ tsp salt
- freshly ground black pepper
- 4 wholemeal tortilla
-
Tomato and Bean Soup
- 15ml olive oil
- 1 onion diced
- 2 x 400g cans of chopped tomatoes
- 3 carrots diced
- 2 medium parsnips diced
- 4 celery sticks diced
- 250g can of chickpeas in water, drained
- 250g can butter beans in water, drained
- 2 vegetable or chicken stock cubes dissolved in 1 litre of boiling water
-
Smoked Salmon Wrap
- 40g smoked salmon
- 1 low calorie wholemeal wrap
- 15ml/ 1 tablespoon low fat crème fraiche
- 15ml/ 1 tablespoon horseradish sauce
- Ice berg lettuce
-
Feta Cheese Salad
- 70g Feta cheese
- 50g-60g drained chickpeas
- 5 olives
- Mixed rocket lettuce leaves
- Cucumber slices
- Cherry tomatoes
- 1 tsp Balsamic vinegar
-
Chicken Wrap
- 1 low calorie wrap
- 75g/ ½ chicken breast of cajun or plain chicken pieces
- 4 tablespoons low fat natural yoghurt
- Handful Rocket or Iceberg Lettuce Leaves
- 1 Diced Tomato
- 2 bulbs spring onion
-
Crackerbread with Avocado and Peppers
- 5 Finn Crisp or Similar crackerbreads
- ½ medium sized avocado
- 1 Sliced Yellow Pepper
-
Chicken Salad with Avocado and Pine Nuts
- 75g Cajun spiced or plain chicken pieces
- ½ medium sized avocado, sliced
- 5g/ tsp of toasted pine nuts
- Handful rocket leaves
- 1 Roasted red pepper
- Balsamic Vinegar
- Squeeze Lemon Juice
