Healthy man 19-50 years

Start the day with slow release energy from porridge topped with seeds rich in brain-boosting fats. Regular snacks help to keep energy and concentration levels stable and help power you at the gym if that is part of your day (pick these up with your breakfast or lunch to save time). Plenty of fruit and veg are included for fibre, vitamins and minerals. Ideally have your main meal at lunch and salad for dinner but if you are short of time at lunch swap these around.

Calorie recommendation for day (Dept of Health based) - 2,550

Breakfast

Organic Porridge with Toasted Seeds - 422 cals

Snack

Knicker bocker Blueberry Boost – 328 cals

Lunch

Moroccan Meatballs Big Dish - 785 cals

Snack

½ Hummus and Khobez bread - 272 cals (put the rest in the fridge for tomorrow)

Piece of fruit – 80 cals

Dinner

Smoked Mackerel & Beetroot Superfood Salad – 606 cals

Total for day – 2493 cals

Healthy woman 19-50 years

Start the day with slow release energy from porridge topped with seeds rich good fats for brain and skin health. Regular snacks help to keep energy and concentration levels stable and help prevent weight gain (pick these up with your breakfast or lunch to save time). Sunshine Salad provides soya beans which have hormone-balancing phyto-oestrogens as an added bonus. Plenty of fruit and veg are included for fibre, vitamins and minerals. Ideally have your main meal at lunch and salad for dinner but if you are short of time at lunch swap these around. If you are having other drinks with calories have the fruit instead of the Knicker bocker at snack time.

Calorie recommendation for day (DOH based) - 1,940

Breakfast

Organic Porridge with Toasted Seeds - 422 cals

Snack

Piece of fruit – 80 cals
or
Mango Knicker bocker - 241cals

Lunch

Soup Harira - 211 cals
½ Hummus and Khobez bread - 272 cals (put the rest in the fridge for later)

Snack

Green Sunshine Salad (no dressing) – 85 cals
Rest of hummus and wrap- 272- cals

Dinner

Original Superfood Salad – 493 cals

Total with fruit – 1835 cals

Total with Knickerbocker – 1996 cals

Pregnant woman last trimester

Pack in the nutrients for your baby and you by having regular meals rich in fibre, vitamins and minerals. Essential fats are also vital for baby’s brain and nervous system development so daily flax seeds in these dishes are a bonus. The superfood salad provides more of these vital omega-3 fats but do restrict your oily fish consumption to just twice a week and stick to seeds the rest of the time. If you are still exercising (safely of course) then add the Aioli sauce as you are more likely to burn off the extra calories.

Calorie recommendation for day (DOH based) - 2,140

(UK recommendations are that there is no additional need for calories until last trimester unless the woman continues to exercise)

Breakfast

Organic Porridge with Toasted Seeds - 422 cals

Snack

Piece of fruit – 80 cals

Lunch

Sweet Potato Falafel with Aioli Big Dish – 744 cals (including 126 calories for Aioli sauce)

Snack

Blackberry Power Smoothie - 348 cals

Dinner

Smoked Mackerel & Beetroot Superfood Salad – 606 cals

Total with Aioli on Falafels – 2200 cals

Total without Aioli on Falafels – 2074 cals