9 nice n easy Menu Ideas For Weight Loss and Fat Loss 2020

Creating nice n easy dishes is key to reaching your weight management goals long term. Below we have added a few of our favorite dishes. We will be adding more for the different seasons and events throughout the year. Enjoy, please let us know how you found them.

Nice n Easy Bacon & Egg Muffins

Shopping & Ingredients List:
4 rashers Streaky Bacon, halved
4 medium Eggs
10g Parmesan, grated*
1 tsp Olive Oil
Black Pepper to season
*use vegetarian parmesan if required

Easy Bacon & Egg Muffins
Breakfast

Serves: 4

Method
1. Preheat the oven to 200c (180 fan), 400f, gas mark 6. Lightly grease ovenproof ramekins with olive oil.
2. Lay 2 pieces of bacon crisscrossed on the bottom of each ramekin. Crack an egg on top. Season to own
taste & then sprinkle over the grated parmesan.
3. Bake for 15 minutes for a soft center.
Macro info per serving
Protein
10.25g
Carbs
0.25g
Fat
8.25g
Energy
116Kcal

nice n easy menu ideas Avacado and Egg on toast

Shopping & Ingredients List:
½ Avocado
2 medium Eggs
20g Low-fat Soft Cheese
2 slices of Seeded Bread
Seasonings & Fresh Herbs, to own taste
*to own taste.
Prepped Breakfast

Breakfast

Serves: 2

Method
1. Cook the eggs for 6-7 minutes in a saucepan of boiling water, the place them under cold running water. Peel
them & put them in the fridge.
2. In the morning, slice the avocado half & slice the hard boiled eggs. Spread s2 lices of bread with with soft
cheese, add the avocado & egg. Serve immediately, 1 loaded bread slice per person.
Macro info per serving
Protein
12.5g
Carbs
23.5g
Fat
14g
Energy
270Kcal

nice n easy menu ideas Mushroom Hash

Shopping & Ingredients List:
125g Potatoes, peeled & diced
1 medium Egg
85g Mushrooms, chopped
1 small Onion, chopped
1 tsp Olive Oil
½ tsp Chilli Flakes
1 tsp Basil
½ tsp Sea Salt Flakes
Solo Mushroom Hash

Breakfast

Serves: 1

Method
1. Preheat the oven to 200c (180 fan), 400f, gas mark 6.
2. In a small bowl mix together all the ingredients except the egg. Add the ingredients to a small ovenproof
dish. Roast for 20-25 minutes, turning the ingredients halfway through the cooking time.
3. Make a well in the centre of the ingredients, add the egg. Return to the oven for 3-5 minutes depending on
how you like your egg cooked. Once cooked serve immediately.
Macro info per serving
Protein
13g
Carbs
35g
Fat
9g
Energy
273Kcal

nice n easy menu ideas Vegetarian Breakfast Burrito

Shopping & Ingredients List:
2 large Egg Whites
1 Flour Tortilla, warmed
30g Pepper, diced
2 tbsp Fresh Red Chilli, chopped
15g Feta, crumbled*
2 tbsp Salsa
1 tbsp Fresh Coriander, finely chopped
pinch of Salt
¼ tsp Pepper
*use vegetarian version if required

nice n easy menu ideas Overnight Oats

Shopping & Ingredients List:
100g Mixed Tropical Fruit, mashed
160g Porridge Oats
2 tbsp Chia Seeds
90g Raisins
200ml Almond Milk
Overnight Parfait Oats

Breakfast

Serves: 2

Method
1. In any two sealable jars of your choice being to assemble the overnight oats. Add the mashed tropical fruits
to the bottom of the jars. Then layer with the oats, raisins, chia seeds & then finally the almond milk.
2. Seal the jars tightly & place in the fridge over night.
3. The next day, remove the jars, stir, serve & enjoy.
Macro info per serving
Protein
12.5g
Carbs
93g
Fat
10.5g
Energy
517Kcal

nice n easy menu ideas Squash onion and couscous

Shopping & Ingredients List:
¼ large Cucumber, diced
159g Frozen Broad Beans
1 Pitta Bread, toasted*
Dressing
½ Lemon, juice only
1 tsp Olive Oil
pinch of Sugar
pinch of Sea Salt Flakes
1 tbsp Fresh Mint, chopped
1 tbsp Fresh Basil, chopped
1 tbsp Fresh Dill, chopped
*use gluten free if required
Tangier Beans with Pitta Bites

Lunch

Serves: 1

Method
1. Cook the broad beans in a small saucepan over a high heat in lightly salted boiling water for 3-5 minutes
until soft. Drain & rinse under the cold water tap until the beans are cold.
2. While the broad beans are boiling in the saucepan, mix together the salad dressing ingredients & slice the
toasted pitta into small-medium pieces.
3. Add the cucumber, beans & dressing into a bowl. Mix well. Serve immediately with the pitta pieces or
prepare as a packed lunch.
Macro info per serving
Protein
20g
Carbs
66g
Fat
7g
Energy
407Kcal

nice n easy menu ideas Sweetheart soup

Shopping & Ingredients List:
500g Butternut Squash, peeled, deseeded &
cubed
1 medium Onion, diced
1 Garlic Clove, crushed
200ml Vegetable Stock
2 tbsp Olive Oil
125g Couscous
1 small bag Baby Spinach Leaves
3 tbsp Fresh Parsley, chopped
1 tbsp Lemon Juice
Salt & Pepperto season
Squash, Onion & Couscous Salad

Lunch

Serves: 4

Method
1. Preheat the oven to 200c, 400f, gas mark 6. Place the squash, onion, garlic & olive oil in a roasting tin &
toss together. Cover the tin with foil & bake for 20-25 minutes or until the vegetables are just tender. Set aside,
leaving the tin covered with the foil for 5 minutes.
2. While the vegetables are roasting in the oven, in a bowl, cover with couscous with 200ml of boiling
vegetable stock. Cover the bowl & leave for 10 minutes.
3. Fluff up the couscous with a fork & while still warm add the spinach leaves, mix in to wilt them a little, then
add the vegetables, any cooking juices, the parsley, lemon juice & seasoning. Mix together & serve.
4. Suitable cold for packed lunches.
Macro info per serving
Protein
7.75g
Carbs
41.75g
Fat
8.5g
Energy
275Kcal

nice n easy menu ideas Hummus

Shopping & Ingredients List:
660g Sweet Potatoes, peeled & diced
2 tsp Vegetable Oil
1 medium Onion, diced
1 tbsp Fresh Ginger, finely chopped
1 tbsp Vegan Thai Red Curry Paste
440ml can Light Coconut Milk
1 ltr Vegetable Stock
1 Lime, juice only
30g Fresh Coriander, chopped
1 tsp Salt
Sweetheart Soup

Lunch

Serves: 6

Method
1. In a large heavy-based saucepan, heat the oil over a medium-high heat. Add the onion & garlic, cook for 5
minutes, stirring occasionally, until soft. Add the paste & salt, stir & cook for a further minute.
2. Add the sweet potatoes, coconut milk & vegetable stock. Bring to a boil, reduce to a simmer & cook for 20
minutes until the potatoes are soft.
3. Puree the soup in batches in a blender. Return the soup to a pan & bring back up to a simmer. Stir in the
lime juice, garnish with coriander (optional) & serve.
Macro info per serving
Protein
2g
Carbs
29.3g
Fat
5.83g
Energy
178Kcal

nice n easy menu ideas Roast Tomato Soup

Shopping & Ingredients List:
200g can Chickpeas
2 tbsp Lemon Juice
2½ tbsp Olive Oil
½ tbsp Tahini
2 Garlic Cloves, chopped
1 tsp Paprika
Salt & Black Pepper
To serve in batons & sticks celery, cucumber,
carrot, asparagus, baby tomatoes etc
Hummus in a Hurry

Lunch

Serves: 4

Method
1. Drain the chickpeas reserving the water.
2. Blend all the ingredients together, except for ½ tbsp of olive oil & the paprika.
3. Add a little of the reserved water to get your desired consistency. Season to own taste with salt & pepper.
4. Serve the hummus with a drizzle of olive oil, the ½ tbsp & sprinkle over the paprika. Add vegetable crudites
of your choice for dipping. Can be prepared in advance & used as a packed lunch
Macro info per serving
Protein
11.25g
Carbs
31.75g
Fat
12.75g
Energy
287Kcal

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