Nutritional Info and Heating Instructions

Breakfasts

B1. Granola, Yoghurt, Raspberries & Blueberries

Nutritional Information:
Cals 415, Protein 20g, Carbohydrates 54g, Fat 10g, Sat Fat 5g, Fibre 8g

Hot or Cold?
Best eaten cold

B2. Overnight Oats with Fruit

Nutritional Information:
Cals 410, Protein 17g, Carbohydrates 72g, Fat 7g, Sat Fat 0g, Fibre 12g

Hot or Cold?
Can be eaten hot or cold. To heat microwave for 1-2 minutes

B3. Wholemeal Waffle with Fruit and Honey

Nutritional Information:
Cals 338, Protein 10g, Carbohydrates 49g, Fat 8g, Sat Fat 4g, Fibre 5g

Hot or Cold?
Best eaten cold. To heat, microwave for 1-2 minutes.

B4. Steak, Eggs, Breakfast Potato

Nutritional Information:
Cals 397, Protein 42g, Carbohydrates 15g, Fat 18g, Sat Fat 6g, Fibre 2g

Hot or Cold?
Best eaten hot. Microwave for 2-3 minutes. Like your steak rare? Remove from container before microwaving and add back in with 30 seconds to go.

B5. Boiled Eggs served with Slices of Wholemeal Seeded Bread

Nutritional Information:
Cals 397, Protein 23g, Carbohydrates 33g, Fat 17g, Sat Fat 3g, Fibre 8g

Hot or Cold?
Best eaten cold (Toast the bread if you want to)

Main Meals

1. Beef Stroganoff served with Basmati Rice, Broccoli & Green Beans

Nutritional Information:
Cals 431, Protein 30g, Carbohydrates 53g, Fat 12g, Sat Fat 5g, Fibre 7g

Hot or Cold?
Best eaten hot. Microwave for 5 minutes ensure piping hot.

2. Cajun Turkey served with Flavoured Cous Cous, Spinach, Sweetcorn & Tomatoes

Nutritional Information:
Cals 380, Protein 40g, Carbohydrates 40g, Fat 4.4g, Sat Fat 0g, Fibre 5g

Hot or Cold?
Best eaten cold.

3. Chicken & Vegetable Tray Bake with Sliced Thyme Potatoes

Nutritional Information:
Cals 236, Protein 35g, Carbohydrates 41g, Fat 5g, Sat Fat 1g, Fibre 5g

Hot or Cold?
Best eaten hot. Microwave for 3-5 minutes to ensure piping hot.

4. Chicken Pasta Bake

Nutritional Information:
Cals 469, Protein 46g, Carbohydrates 67g, Fat 4g, Sat Fat 1g, Fibre 8g

Hot or Cold?
Best eaten hot. Microwave for 3-5 minutes ensure piping hot.

5. Flaked Salmon served with Wholemeal Pasta, Lettuce, Cucumber & Sweetcorn

Nutritional Information:
Cals 396, Protein 30g, Carbohydrates 35g, Fat 13g, Sat Fat 3g, Fibre 8g

Hot or Cold?
Best eaten cold.

6. Garlic Prawn & Egg Noodle Stirfry

Nutritional Information:
Cals 313, Protein 29g, Carbohydrates 41g, Fat 3g, Sat Fat 0g, Fibre 3g

Hot or Cold?
Best eaten hot. Microwave for 3-5 minutes to ensure piping hot.

7. Lean Minced Beef Chilli with Basmati Rice

Nutritional Information:
Cals 418, Protein 33g, Carbohydrates 58g, Fat 6g, Sat Fat 3g, Fibre 4g

Hot or Cold?
Best eaten hot. Microwave for 3-5 minutes to ensure piping hot.

8. Lean Minced Beef served with Sweet Potato Mash, Fresh Spinach, Baby Tomatoes & Cucumber

Nutritional Information:
Cals 298, Protein 25g, Carbohydrates 34g, Fat 4g, Sat Fat 3g, Fibre 7g

Hot or Cold?
Best eaten hot. Microwave for 3-5 minutes to ensure piping hot, remove salad beforehand.

9. Oven Baked Cajun Chicken served with Wholemeal Pasta, Lettuce, Tomatoes & Sweetcorn

Nutritional Information:
Cals 345, Protein 39g Carbohydrates 41g, Fat 5g, Sat Fat 1g, Fibre 8g

Hot or Cold?
Best eaten cold.

10. Oven Baked Garlic & Herb Chicken served with Basmati Rice and Steamed Broccoli

Nutritional Information:
Cals 260, Protein 37g, Carbohydrates 37g, Fat 4g, Sat Fat 1g, Fibre 7g

Hot or Cold?
Best eaten hot. Microwave for 3-5 minutes to ensure piping hot.

11. Peppered Salmon served with New Potatoes, Fresh Spinach, Baby Tomatoes & Sweetcorn

Nutritional Information:
Cals 357, Protein 29g, Carbohydrates 30g, Fat 12g, Sat Fat 3g, Fibre 5g

Hot or Cold?
Best eaten cold.

12. Peppered Sirloin Steak served with Sweet Potato Mash, Broccoli & Green Beans

Nutritional Information:
Cals 366, Protein 25g, Carbohydrates 37g, Fat 12g,Sat Fat 5g, Fibre 8g

Hot or Cold?
Best eaten hot. Microwave for 3-5 minutes to ensure piping hot.

13. Piri Piri Turkey served with Wholemeal Pasta & Broccoli

Nutritional Information:
Cals 329, Protein 37g, Carbohydrates 30g, Fat 2g, Sat Fat 0g , Fibre 12g

Hot or Cold?
Best eaten hot. Microwave for 3-5 minutes to ensure piping hot.

14. Seasoned Oat Chicken Strips & Crispy Potato Chunks Severed with a side of Peas

Nutritional Information:
Cals 299, Protein 40g, Carbohydrates 26g, Fat 3g, Sat Fat 1g, Fibre 8g

Hot or Cold?
Best eaten hot. Microwave for 3-5 minutes to ensure piping hot.

15. Steak Meatballs in Onion Gravy served with Sweet Potato & Steamed Broccoli

Nutritional Information:
Cals 400, Protein 26g, Carbohydrates 54, Fat 5g, Sat Fat 3g, Fibre 9g

Hot or Cold?
Best eaten hot. Microwave for 3-5 minutes to ensure piping hot.

16. Sweet Potato Cottage Pie & Garden Peas

Nutritional Information:
Cals 398, Protein 24g, Carbohydrates 41g, Fat 6g, Sat Fat 4g, Fibre 6g

Hot or Cold?
Best eaten hot. Microwave for 5 minutes to ensure piping hot.

17. Teriyaki Salmon served with Egg Noodles, Peppers & Sweetcorn

Nutritional Information:
Cals 460, Protein 31g, Carbohydrates 48g, Fat 14g, Sat Fat 3g , Fibre 3g

Hot or Cold?
Best eaten cold.

18. Tandoori Chicken served with Basmati Rice, Garden Peas & Sweetcorn

Nutritional Information:
Cals 314, Protein 43g, Carbohydrates 44g, Fat 4g, Sat Fat 1g, Fibre 4g

Hot or Cold?
Best eaten hot. Microwave for 3-5 minutes to ensure piping hot.

19. Chicken & Lentil Curry with Sautéed Greens and Basmati Rice

Nutritional Information:
Cals 362, Protein 45g, Carbohydrates 58g, Fat 4g, Sat Fat 1g, Fibre 10g

Hot or Cold?
Best eaten hot. Microwave for 3-5 minutes to ensure piping hot.