SlideshowSlideshowSlideshow

Love Your Gut - Recipe Planner

Love Your Gut

Three top Tips from Consultant Dietitian Harriette Lynch

“Let’s change our lives forever”

  1. Always consume your breakfast within 30 mins of rising – the idea is to break your fast
  2. Only eat a snack if your breakfast to lunch is more than 4 hours apart or your lunch to your dinner is more than four hours apart
  3. Variety is key


Monday

Breakfast
2 Weetabix with 1 tbsp of natural yoghurt and 150 mls of whole milk
CaloriesLow FatLow Saturatred FatLow SaltLow SodiumVegetarian
View Nutritional Info
Download Recipe

Snack
2 oat cakes with cottage cheese
CaloriesWheat FreeVegetarian
View Nutritional Info
Download Recipe

Lunch
Grilled Mackerel (150g) with a squeeze of lemon. ½ cup (70g dry) couscous and a bowl of mixed salad
CaloriesCaloriesCaloriesDairy FreeLow SaltLow SodiumLow SugarContains Fish
View Nutritional Info
Download Recipe

Snack
½ avocado with 1 tbsp of natural yoghurt
CaloriesWheat FreeGluten FreeCoeliac FriendlyHigh FibreLow SaltLow SodiumLow SugarVegetarian
View Nutritional Info
Download Recipe

Dinner
Vegetable Chilli served with brown rice
CaloriesCaloriesCaloriesWheat FreeGluten FreeCoeliac FriendlyLow FatLow Saturatred FatLow SaltLow SodiumVegetarian
View Nutritional Info
Download Recipe

Snack
Soya Hot Chocolate
CaloriesWheat FreeGluten FreeCoeliac FriendlyDairy FreeLow FatLow Saturatred FatLow SaltLow SodiumVegetarianVegan
View Nutritional Info
Download Recipe

Training / Activity
60 – 90 mins of exercise
e.g. gym / walking / running / gardening

Sleep Time
22:00hrs

Tuesday

Breakfast
Porridge (1/2 cup dry) 40g made with whole milk. Topped with 2 tbsp of natural yoghurt.
CaloriesWheat FreeContains NutsLow SaltLow SodiumVegetarian
View Nutritional Info
Download Recipe

Snack
Carrot sticks and hummus
CaloriesWheat FreeGluten FreeCoeliac FriendlyDairy FreeLow FatLow Saturatred FatVegetarianVegan
View Nutritional Info
Download Recipe

Lunch
Baked potato with 220g of baked beans and a bowl of mixed salad
CaloriesCaloriesWheat FreeGluten FreeCoeliac FriendlyDairy FreeLow FatLow Saturatred FatVegetarianVegan
View Nutritional Info
Download Recipe

Snack
½ pitta bread with yoghurt and dill dressing
CaloriesLow FatLow Saturatred FatVegetarianVegan
View Nutritional Info
Download Recipe

Dinner
Turkey and Broccoli Pesto
CaloriesCaloriesContains NutsLow FatLow Saturatred FatLow SaltLow SodiumLow Sugar
View Nutritional Info
Download Recipe

Snack
150g Natural Yoghurt
CaloriesWheat FreeGluten FreeCoeliac FriendlyLow SaltLow SodiumVegetarian
View Nutritional Info
Download Recipe

Training / Activity
60 – 90 mins of exercise
e.g. gym / walking / running / gardening

Sleep Time
22:00hrs


 

Wednesday

Breakfast
2 poached eggs served on 1 slice of wholegrain toast with thin spread of butter. Serve with 1 tbsp of yoghurt.
CaloriesCaloriesVegetarian
View Nutritional Info
Download Recipe

Snack
2 oat cakes with 2tbsp of hummus & grated carrot
CaloriesWheat FreeDairy FreeLow Saturatred FatVegetarianVegan
View Nutritional Info
Download Recipe

Lunch
Greek style salad with 70g couscous (pre cooking)
CaloriesCaloriesVegetarian
View Nutritional Info
Download Recipe

Snack
2 rice cakes with 1 tbsp of peanut butter
CaloriesWheat FreeGluten FreeCoeliac FriendlyDairy FreeContains NutsHigh FibreVegetarianVegan
View Nutritional Info
Download Recipe

Dinner
Chicken Thai Green Curry served with brown rice
CaloriesCaloriesWheat FreeGluten FreeCoeliac FriendlyLow Saturatred FatContains Fish
View Nutritional Info
Download Recipe

Snack
100g yoghurt with 1 banana
CaloriesWheat FreeGluten FreeCoeliac FriendlyLow FatLow SaltLow SodiumVegetarianVegan
View Nutritional Info
Download Recipe

Training / Activity
60 – 90 mins of exercise
e.g. gym / walking / running / gardening

Sleep Time
22:00hrs

Thursday

Breakfast
1 weetabix with 100g of natural yoghurt and 100g of mixed berries
CaloriesLow FatLow Saturatred FatVegetarian
View Nutritional Info
Download Recipe

Snack
Cucumber and Celery with natural yoghurt and dill dip
CaloriesWheat FreeGluten FreeCoeliac FriendlyLow FatLow Saturatred FatLow SaltLow SugarVegetarian
View Nutritional Info
Download Recipe

Lunch
Wholegrain High Fibre sandwich packed with Tuna, spring onion, spinach and cherry tomatoes
CaloriesCaloriesLow Saturatred FatLow SugarContains Fish
View Nutritional Info
Download Recipe

Snack
1 flapjack- packed with soluble fibre
CaloriesDairy FreeContains NutsHigh FibreVegetarian
View Nutritional Info
Download Recipe

Dinner
Salmon and Watercress Tagliatelle
CaloriesCaloriesCaloriesLow SaltLow SodiumLow SugarContains Fish
View Nutritional Info
Download Recipe

Snack
Soya Hot Chocolate
CaloriesWheat FreeGluten FreeCoeliac FriendlyDairy FreeLow FatLow Saturatred FatLow SaltLow SodiumVegetarianVegan
View Nutritional Info
Download Recipe

Training / Activity
How about going for a cycle or a swim today?

Sleep Time
22:00hrs


 

Friday

Breakfast
High fibre Bagel topped with cream cheese and strawberries
CaloriesCaloriesCaloriesHigh FibreVegetarian
View Nutritional Info
Download Recipe

Snack
25g Brazil Nuts
CaloriesWheat FreeGluten FreeCoeliac FriendlyDairy FreeContains NutsHigh FibreLow SaltLow SodiumVegetarianVegan
View Nutritional Info
Download Recipe

Lunch
New Potato, Salmon and Horseradish Salad & 1 piece of fruit
CaloriesCaloriesWheat FreeGluten FreeCoeliac FriendlyLow FatLow Saturatred FatLow SaltLow SodiumContains Fish
View Nutritional Info
Download Recipe

Snack
150g natural yoghurt & chopped kiwi
CaloriesWheat FreeGluten FreeCoeliac FriendlyLow SaltLow SodiumVegetarian
View Nutritional Info
Download Recipe

Dinner
Lamb Steak on a bed of fresh coriander quinoa served with broccoli, spinach and fresh tzatziki sauce
CaloriesCaloriesCaloriesWheat FreeGluten FreeCoeliac FriendlyLow Salt
View Nutritional Info
Download Recipe

Snack
1 digestive biscuit
CaloriesDairy FreeVegetarian
View Nutritional Info
Download Recipe

Training / Activity
30 – 60 minutes activity

Sleep Time
22:00hrs

Saturday

Breakfast
Homemade Muesli - oats, nuts, prunes and raisins. Topped with 100g of natural yoghurt
CaloriesCaloriesContains NutsVegetarian
View Nutritional Info
Download Recipe

Snack
2 oat cakes with cottage cheese & 20g mixed berries
CaloriesWheat FreeVegetarian
View Nutritional Info
Download Recipe

Lunch
Grilled Chicken / Turkey Wrap with relish, spinach, tomato, peppers
CaloriesDairy FreeLow FatLow Saturatred Fat
View Nutritional Info
Download Recipe

Snack
2 rice cakes with peanut butter
CaloriesWheat FreeGluten FreeCoeliac FriendlyDairy FreeContains NutsHigh FibreVegetarianVegan
View Nutritional Info
Download Recipe

Dinner
Homemade Wholemeal Pizza topped with peppers, onion, mushrooms, mozzarella cheese, spinach and chicken
CaloriesCaloriesCaloriesLow Saturatred FatLow SaltContains Fish
View Nutritional Info
Download Recipe

Snack
Chopped Walnuts 15g wth 150g natural yoghurt
CaloriesWheat FreeGluten FreeCoeliac FriendlyContains NutsLow SaltLow SodiumVegetarian
View Nutritional Info
Download Recipe

Training / Activity
60 – 90 mins moderate exercise

Sleep Time
22:00hrs


 

Sunday

Breakfast
Grilled Lean Bacon with grilled mushrooms, tomatoes and steamed spinach served on a wholegrain bagel
CaloriesCaloriesCaloriesDairy Free
View Nutritional Info
Download Recipe

Snack
Cucumber and Celery with dill & natural yoghurt dip
CaloriesWheat FreeGluten FreeCoeliac FriendlyLow FatLow Saturatred FatLow SaltLow SugarVegetarian
View Nutritional Info
Download Recipe

Lunch
Moroccan Style Couscous
CaloriesCaloriesDairy FreeLow Saturatred FatVegetarianVegan
View Nutritional Info
Download Recipe

Snack
25g whole nuts
CaloriesWheat FreeGluten FreeCoeliac FriendlyDairy FreeContains NutsHigh FibreLow SaltLow SodiumVegetarianVegan
View Nutritional Info
Download Recipe

Dinner
Teriyaki Tuna with veggies and noodles
CaloriesCaloriesDairy FreeLow FatLow Saturatred FatLow SugarContains Fish
View Nutritional Info
Download Recipe

Snack
Fresh Fruit & Natural Yoghurt
CaloriesWheat FreeGluten FreeCoeliac FriendlyLow FatLow Saturatred FatLow SaltLow SodiumVegetarian
View Nutritional Info
Download Recipe

Training / Activity
60 – 90 mins gentle exercise

Sleep Time
22:00hrs

 

Cookies on Nolan’s Website

Like most websites Nolan's uses cookies. In order to deliver a personalised, responsive service and to improve the site, we remember and store information about how you use it. This is done using simple text files called cookies which sit on your computer. These cookies are completely safe and secure and will never contain any sensitive information.

They are used only by Nolan's or the trusted partners we work with. If you continue without changing your settings, we'll assume that you are happy to receive all cookies on this website.

How to manage your cookies.