May 04, 2006

Weigh-Less recipes

Hi all

If anyone is on weigh-less, here are three ideas for suppers and lunch.

SUPPERS
Spaghetti bolognaise

200g onions
240g mince
300g tomato & onion mix
soya sauce
garlic
whatever spices you normally use
560g cooked spaghetti (140g per serving)

Makes 4 servings
Each serving =
1½ Veg
1 MF protein
2 Complex carbs

******************************************************************

Chicken lentil curry and rice
200g onion
360g chicken breast, cubed
300g tomato & onion mix
140g lentils
560g cooked basmati/ brown rice (140g per serving)

Makes 4 servings
Each serving =
1½ Veg
1 MF protein
1 LF protein
2 Complex carbs

******************************************************************

Stirfry
50g onion, baby corn,
100g mushrooms, swiss chard/ spinach, broccoli, carrots, cabbage (in whichever proportion you like)
90g chicken breast, sliced OR lean beef
140g cooked basmati/ brown rice OR 160g sweet potato (delicious) – I find sometimes I only need 1 complex carbs because of all the veg, but if I’ve gone to gym that day, I use both because I’m starving!

Each serving =
½ veg
1 free veg
1 MF protein
2 Complex carbs

******************************************************************

LUNCHES

Tuna mix
100g onion
100g tomato
200g tuna
25g low fat mayo

Makes 2 servings
Each serving =
1 Veg
1 LF protein
¼ fat plus any fat you put on bread (I don’t have any)

Have with 2 Complex carbs (4 crackerbread, 60 g any other wholewheat type bread)

******************************************************************

Pilchards mix
100g onion
100g tomato
300g pilchards in tomato
50g low fat mayo

Makes 3 servings
Each serving =
2/3 Veg
2/3 Fat plus any fat you put on bread (I don’t have any)
1 LF protein

Have with 2 Complex carbs (4 crackerbread, 60 g any other wholewheat type bread)

******************************************************************

Baked beans
1 can baked beans in tomato sauce (makes 3 servings)
1 cup a soup Lite
Bread/ baked potato

Each serving of baked beans
Whatever fat you put on bread or baked potato
1 LF protein
2 Complex carbs (have with 60 g any wholewheat type bread or over a 90g baked potato)
1 Veg

Hope you enjoy my meals – they are working for me. Just remember that you should build your diet around things you enjoy eating – all of this I normally eat anyway. It’s just making sure that you stay balanced and have enough protein and veg.

Regards
Marcia

5 comments :

Anonymous said...

Hi!
I think this is a fantastic idea!! Only started Weigh-Less today and am on the Re-balance eating plan 1 at the moment, but I will definitely use some of your recipes in the future!!

Fed-up dieter said...

Hi there, I started Weighless 2 weeks ago, but fell off the bus so I started week 2 again this week. So looking forward to some more recipes...at the moment I'm looking for more recipes for supper using chickpeas! I love weighless! Thanks for these! Good luck and have fun!

Jen said...

Hi, I started weigh less today and I am looking for vegetarian recipes. Can you help?

Jen said...

Hi, I started weigh less today and I am looking for vegetarian recipes. Can you help?

Sonja Jacobs said...

Hi,i am a life member of weigh less.Now way past my weight.Would love to know if you perhaps got the weigh less recipe book with the tuna and pineapple recipe in.I loan my book out and never got it back again.It is from their first recipe books.Would really appreciate if you will share some of those recipeis withme.Thanking you so much.Sonja

ShareThis