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EAT WELL MEAL PLAN

Every week Week 1 Week 2

/ Fat

g

te in / g

Pr o

b s/ g

Week 3

Ca r

Ca l

o ri e s/ k Ca l

Nutritional information - Page 1

Breakfasts/Snacks Breakfast muffins x 2 - chorizo, spinach and cheddar

377

2.3

28.8

26.7

Chicken, spinach and nuts

223

2.5

18.3

15.1 21.6

Eggs, spinach and bacon

335

2.3

26.9

Hummus and wholemeal pitta

459

34.8

13.5

0.7

Nuts (60g)

377

8.0

10.0

32.0 21.0

Omelette - feta, spinach and potato

334

13.0

23.5

Porridge made with almond milk, cinnamon and honey

287

44.8

7.7

8.5

Protein bar - chocolate chip

466

49.5

17.5

20.7

Protein pancakes with yogurt and honey

322

38.1

22.4

37.8

Protein powder scoop - chocolate

111

2.1

24.0

7.8

Yoghurt, honey and granola

222

28.1

2.5

8.9

Chicken breast, brown rice & broccoli

578

48.3

57.4

15.4

Salmon fillet, brown rice & broccoli

494

48.3

43.2

11.9

Chicken breast, new potatoes and kale

665

70.0

59.6

15.1

Salmon fillet, new potatoes and kale

580

70.0

45.6

12.6

Chicken breast, cous cous and roasted vegetables

604

50.2

59.4

16.2

Salmon fillet, cous cous and roasted vegetables

520

50.2

45.2

12.7

Chicken breast, roast sweet potatoes and asparagus

520

41.0

55.0

13.8

Salmon fillet, roast sweet potatoes and asparagus

436

41.0

41.0

10.3

Chicken breast, sweet potato mash and green beans

536

46.0

54.9

13.7

Salmon fillet, sweet potato mash and green beans

442

46.0

40.9

10.2

Tuna nicoise salad

254

4.6

44.0

10.0

King prawn & Marie Rose salad

251

2.6

35.9

3.1

Chicken Caesar salad

411

0.9

54.2

18.4

Smoked mackerel and beetroot salad

395

5.0

25.4

28.7

Chicken, egg and green bean salad

440

2.9

58.0

18.9

Chicken, avocado & bacon salad

476

Clean Meals

Salads (excluding dressings, see below for dressings)

5.2

53.1

23.5

Smoked mackeral salad with mango salsa

380

2.9

24.8

28.6

Salmon Caesar salad

327

0.9

40.2

14.9

Chicken salad, tzatziki dip

407

0.9

51.4

13.6

Chicken & spiced chickpea salad

452

31.0

57.2

15.1

Chicken & roast butternut squash salad

373

4.9

52.4

13.6

Smoked mackerel & toasted seed salad

503

4.8

28.9

38.3

Tuna & sweet potato fishcakes with salad & tomato salsa

194

22.9

20.3

1.6

Cajun chicken salad

356

0.9

51.4

13.6

Sweet chilli chicken salad

356

0.9

51.4

13.6

Dressings Tzatziki dip

47.0

0.9

0.9

1.6

Marie Rose

125.0

4.0

0.3

11.0

Ceasar

150.0

0.8

0.3

16.0

51.0

11.4

2.5

0.8

130.0

4.4

0.3

12.7

Sweet chiili French (for all salads unless stated)


Colour chart

EAT WELL MEAL PLAN

Every week Week 1 Week 2

/ Fat

g

te in / g

Pr o

b s/ g

Week 3

Ca r

Ca l

o ri e s/ k Ca l

Nutritional information - Page 2

Meals Thai green chicken curry & rice

812.0

67.0

58.5

24.4

Cottage pie and sweet potato mash

665.0

47.8

56.6

14.8

Coq au vin, green beans and new potatoes

801.0

84.3

68.7

22.9

Chilli con carne and rice

763.0

65.0

42.7

36.7

Salmon and cod pie with sweet potato topping

519.0

53.8

38.4

9.5

Beef meatballs & herby rice

735.0

60.5

40.0

35.6

Chicken, Chorizo and mixed bean casserole with sweet pot mash

745.0

55.0

67.4

25.2

Lamb Tagine and coriander cous cous

809.0

53.7

52.2

36.3

Pork & winter vegetable casserole with sweet potato mash

545.0

50.6

41.0

10.6

Chicken in tarragon sauce, new potatoes and broccoli

785.0

78.6

61.9

22.6

Curried lentil stew & grilled chicken

607.0

40.0

67.9

16.2

Shepherd's pie with sweet potato topping

744.0

47.8

47.6

36.3

Irish stew & sweet potato mash

628.0

47.4

37.1

26.4

Chicken pad thai noodles

584.0

27.7

59.2

22.9

Red thai chicken curry & rice

812.0

67.0

58.5

24.4

Turkey meatballs & rice

483.0

67.0

41.1

3.7

Chicken, leek & bacon pie with sweet potato topping

759.0

58.8

63.9

21.5

Lamb moussaka

743.0

11.5

49.7

37.4

Beef burgers, sweet potato wedges, broccoli & aioli

735.0

43.3

37.4

45.2

Chicken tagine & corriander cous cous

638.0

51.7

61.7

15.8

Chicken & bacon in a carbonara sauce with new potatoes & broccoli

835.0

71.5

67.1

29.8

Beef & mushroom stroganoff with rice

818.0

57.5

39.4

44.6

Chicken, spinach & cashew nut stew with cous cous

740.0

54.3

61.9

14.9

Lamb rogan josh with rice

814.0

57.7

58.6

36.7

Red Thai chicken curry & rice

812.0

67.0

58.5

24.4

Cod in mornay sauce with new potatoes and broccoli

665.0

78.6

48.3

18.3

Chicken & tomato dahl with rice

688.0

60.5

58.0

15.1

Beef & ale pie with sweet potato topping

650.0

41.7

37.0

35.1

Turkey, pepper and onion stir fry with sesame noodles

414.0

39.6

43.1

6.1

Roast pork loin with roasted sweet potatoes, carrot & swede mash & gravy

522.0

41.7

39.2

9.6

Soups Chicken & sweetcorn chowder with wholemeal pitta bread

525

45.3

52.6

13.4

Tomato & basil with wholemeal pitta bread Chunky vegetable with wholemeal pitta bread

297

54.6

11.6

1.8

310

30.0

8.9

1.5

All of the above are approximations and slight variations may occur due to our bespoke production process.


Eat well meal plan macro info 2017