your meal mix

Breakfast
A fresh 'n' fruity start
Lunch
Pepper & onion melts
Dinner
Fabulous fish pie
Planning and preparing tasty meals every day of the week can feel like a big job. Here's an
easy way to help you be food smart - and prepare healthier meals quickly and cheaply. To
make it even easier, there's also a shopping list you can take to the supermarket.
All the recipes can be prepared for around 5 and each one serves four adults (with the
exception of the Sunday roast which serves six but costs a little more).
If you're feeding kids too, remember that they don't need to eat as much as an adult and
need kid-sized portions. If you're cooking for fewer people you can simply reduce the
quantities - or why not make the full amount and freeze the extra for another day?

www.nhs.uk/Change4Life

Shopping List
Making a shopping list and sticking to it can save you time and money
Take a look at the labels and choose lower calorie, salt, sugar and fat options

Bakery
1 x loaf wholemeal bread

Fruit and veg

4 x kiwi fruit
red or green seedless grapes
1 x melon, Cantaloupe or Galia
2 x peppers, any colour
1 x small red onion
1 x packet mixed salad leaves
fresh parsley
250g of potatoes

Dairy
1 x 500g carton of low-fat natural yoghurt
1 x 125g bag of light mozzarella cheese
1 x 1.1 L bottle of 1% fat milk
low-fat spread
25g blocks of reduced fat mature Cheddar
cheese

Dried goods and cereals

1 x 500g packet of plain flour

Herbs and spices

ground ginger
ground black pepper

Meat and fish

300g of coley fillet

Frozen
1 x 500g bag of frozen peas

Jars and sauces

olive oil

www.nhs.uk/Change4Life

A fresh 'n' fruity start

This refreshing fruit salad is a perfect way to
enjoy fruit as part of breakfast, and add
towards your 5 A DAY target for fruit and
vegetables.
Serves: 4 adults
Preparation time: 15 mins
Cooking time: 0 mins
Ingredients:
4 kiwi fruit peeled and sliced
200g red or green seedless grapes halved
melon, Cantaloupe or Galia peeled, deseeded and chopped
8 tbsp low-fat natural yoghurt
1 pinch ground ginger (optional)

What to do:
1. In a fruit bowl, mix together the sliced kiwi fruit, grapes and melon.
2. Mix together the low fat yoghurt and ginger (if using). Share the fruit between four serving bowls and
spoon the yoghurt mixture on top.

Tip 1: Try to eat a fruit salad with breakfast at least once a week, varying the fruit as you wish. Try these
different combinations: oranges, raspberries and blueberries; apple, mango and pomegranate seeds;
pears, blackberries and sliced peach or nectarine.

Tip 2: Remember, if you choose canned fruit, make sure that it's packed in natural fruit juice, not syrup.
Tip 3: If you prefer not to eat dairy products, choose a soya-based yoghurt instead.
Nutritional information:
Per adult portion (i.e. recipe)
490 kJ / 117kcal
6g protein
23g carbohydrate of which 22g sugars
1g fat of which 0.5g saturates
1g fibre
65mg sodium equivalent to 0.2g salt

www.nhs.uk/Change4Life

Pepper & onion melts

Grilled peppers and red onions taste terrific on
toast with a little melting mozzarella cheese.
Serves: 4 adults
Preparation time: 10 mins
Cooking time: 10 mins
Ingredients:
2 peppers, any colour halved and sliced
1 small red onion cut into thin wedges
2 tsp olive oil
4 slices wholemeal bread
125g light mozzarella cheese sliced
1 pinch ground black pepper
1 handful mixed salad leaves

What to do:
1. Preheat the grill. Arrange the peppers on a baking sheet with the red onion. Sprinkle with the olive oil,
then grill until soft and lightly browned - about 6-8 minutes.
2. Toast the slices of bread and share the pepper mixture between them. Arrange the mozzarella cheese
on top, then return to the grill for 1-2 minutes, until the cheese begins to melt.
3. Serve with mixed salad leaves.

Tip 1: The pepper, onion and mozzarella mixture makes a delicious filling for warmed wholemeal pitta
breads.

Tip 2: Look out for 'everyday' ranges of peppers, which are more economical to buy.
Tip 3: Use mixed dried herbs if you don't have any rosemary.
Nutritional information:
Per portion (i.e. recipe)
803kJ / 192kcal
11g protein
26g carbohydrate of which 8g sugars
6g fat of which 2g saturates
4g fibre
278mg sodium equivalent to 0.7g salt

www.nhs.uk/Change4Life

Fabulous fish pie

This fish pie is warm and comforting and can
be made with any type of fish. It's also a great
way of getting kids to eat fish.
Serves: 4 adults
Preparation time: 20 mins
Cooking time: 50 mins
Ingredients:
700g potatoes peeled and diced
425ml 1% fat milk
25g low-fat spread
25g plain flour
2 tbsp fresh parsley chopped
100g frozen peas
1 pinch ground black pepper
300g coley fillet thawed if frozen, skinned and cut into chunks
25g reduced fat mature Cheddar cheese grated

What to do:
1. Preheat the oven to 200C, fan 180C, gas mark 6.
2. Boil the potatoes for 15-20 minutes until tender, then drain them and mash with 2 tbsp of the milk.
3. Put the remaining milk, low-fat spread and flour into a saucepan and bring to the boil over a medium
heat, stirring continuously with a small whisk or wooden spoon until the sauce bubbles and thickens. Stir in
the parsley (if using) add the peas and season with pepper.
4. Place the chunks of fish in an ovenproof dish, pour the sauce over, then top with mashed potato.
Sprinkle the cheese evenly over the surface.
5. Bake in the centre of the oven for 25-30 minutes, until the top is golden brown. Serve with steamed or
boiled broccoli.

Tip 1: Use your choice of fish, such as cod, haddock or salmon. Look out for fish pie mix from the fresh fish
counter, which is economical to buy.

Tip 2: If you like, make in individual ovenproof dishes to make serving simple.
Tip 3: Always grate cheese for cooking to make it go further. It will melt more quickly, too.

www.nhs.uk/Change4Life

Fabulous fish pie

Nutritional information:
Per portion (i.e. recipe)
1334kJ / 319kcals
26g protein
6g fat of which 2g saturates
43g carbohydrate of which 7g sugars
4g dietary fibre
207mg sodium
0.5g salt

Suitable for freezing

www.nhs.uk/Change4Life