Healthy_Food_Guide_UK_-_January_2020

O25gbagWalkersSunbites

SunRipenedSweetChilli

multigrainsnack

O1tbspunsaltedcashews

O30gdriedmango

O100g2%fatgreekyogurt

with100gmixedfruitsalad

O30goatflakeswith

skimmedmilk

O50gdriedapricots

O1 slicefruitloaf

O1 ItsuDarkChocolateRice

Cake

O20ghome-popped

popcorndustedwithpaprika

O20gbriewitha small

slicedapple

OSmallskinnycappuccino

O½redpepperdicedwith

25gcrumbledgoat'scheese

O2 FinnCrispCrispbreads

spreadwith1tsp

wholegrainmustard,

toppedwithcucumber

slicesand2 thinslices

roastedturkey

O100gfrozengrapeswith

1tbsplow-fatfromagefrais

O1 LaughingCowLight

Cheesetrianglewith6 mini

grissinianda slicedapple

Snacks

PICK

TWO

AROUND

10 0 k c a l

EACH

PRICES CORRECT AT TIME OF GOING TO PRESS

Apricot,

cranberry

and goji

berry bars

148kcal

From the shops

Breakfast

Primrose’sKitchenChia

& CharcoalPorridge,

£3.99/400g,Ocado

Thisvegan,gluten-free

porridgeprovides6geach

fibreandproteinperserving,

plusplant-basedomega-3

fromthechia.Havewith

300mlskimmedmilk282kcal

onneMamanYoghurt

WithA RhubarbLayer,

2.50/4x 125g,Ocado,

esco,Waitrose

achyogurthas134kcal,

o you‘vegotroomin

our'quota'fora large

ananaaswell300kcal

Lunch

KirstysSpanishChickenWith

BrownBasmatiRice,£3/400g,

Booths,Co-op,Morrisons

Freefromgluten,wheatand

dairy,thisprovides27gprotein

(overhalfa woman’s45gtarget;

a manneeds55g)390kcal

Bol FireRoastedCauli-TikkaMasala,

£3/405g,Sainsbury’s,Tesco

Thisveganmealis a source

of bothproteinandfibre

• goodforkeepingyoufeeling
  full –andalsomanagestonotch
  up 3ofyour5-a-day413kcal

Dinner

WaitroseNo1Wood-firedRoasted

Vegetable&PestoSourdoughPizza,

£3.89/351g

It’s noteasytofinda delicious

pizzawithoutsky-highsaturated

fat, saltandcalories.Withunder

5g saturatesand1.8gsaltper

serving(½pizza),thisis it422kcal

MunchFitMelanzane&Courgette

ParmigianaWithBrownRiceSalad

£7.99/450g,Ocado

A satisfyingcombothatclocks

up 11gproteinandjust0.3gsalt

perserving(½pack)230kcal

Peanut

butter,

apple and

cinnamon

ryvita

174kcal

Find more recipes at healthyfood.co.uk

B

W

£

Te

E

so

y

b

JANUARY 2020 HEALTHY FOOD GUIDE 81

WEIGHT LOSS