Recipes

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SNACK

220
kcal

330
kcal

SOUP

Women

180g tomato soup

1 small wholemeal roll

Men

250g tomato soup

1 large wholemeal roll

204
kcal

306
kcal

DIP

Women

60g houmous

Selection of raw veg

Men

90g houmous

Selection of raw veg

187
kcal

281
kcal

OATCAKES

Women

1 tablespoon peanut butter

2 oatcakes

Men

1½ tablespoons peanut butter

3 oatcakes

198
kcal

283
kcal

FOREVER PRO X2 DESSERT

Women

150g low-fat Greek or soya yoghurt

½ Forever PRO X2 bar

Men

150g low-fat Greek or soya yoghurt

1 Forever PRO X2 bar

204
kcal

325
kcal

FRUIT AND NUT MIX

Women

1 tablespoon raisins

5 walnut halves

7 almonds

Men

1 tablespoon raisins

8 walnut halves

14 almonds

198
kcal

283
kcal

VEGETABLE SUSHI

Women

4 pieces of sushi

1 oatcake

Men

5 pieces of sushi

2 oatcakes

234
kcal

310
kcal

AVOCADO AND EGG TOAST

Women

1 slice whole grain bread

¼ avocado, smashed

1 hard-boiled egg

Men

1 slice whole grain bread

¼ avocado, smashed

2 hard-boiled eggs

197
kcal

282
kcal

CHEESY POPCORN

Women

30g popcorn, cooked

1½ tablespoons dried parmesan

1 teaspoon olive oil

Men

48g popcorn, cooked

2 tablespoons dried parmesan

1 teaspoon olive oil

Put all ingredients in a plastic bag and shake; serve in a bowl.

191
kcal

277
kcal

BANANA RICE CAKES

Women

2 brown rice cakes

1 tablespoon peanut butter

½ small banana

Men

2 brown rice cakes

1½ tablespoon peanut butter

1 small banana

Spread the rice cakes with the peanut butter. Top with sliced banana.

206
kcal

312
kcal

CARROT AND CORIANDER SOUP

Women

400g tin of light carrot and coriander soup

1 slice wholemeal toast

1 teaspoon butter

Men

400g tin of light carrot and coriander soup

2 slices wholemeal toast

2 teaspoons butter

Serve hot with buttered toast.

188
kcal

273
kcal

COOKIE AND LATTE

Women

200ml semi-skimmed milk

1 teaspoon coffee granules

½ Forever Pro X2 bar, chocolate

Men

200ml semi-skimmed milk

1 teaspoon coffee granules

1 Forever Pro X2 bar, chocolate

Add a teaspoon of water to the coffee and mix into a paste, stirring vigorously. Add the hot milk. Enjoy with the cookie.

183
kcal

293
kcal

PLOUGHMAN’S ON A STICK

Women

2 thin slices of lean ham, visible fat removed

4 silverskin (pickled) onions, drained

25g Edam cheese

1 apple

Men

3 thin slices of lean ham, visible fat removed

6 silverskin (pickled) onions, drained

50g Edam cheese

1 apple

Cut each slice of ham into three long strips and roll up each strip tightly. Thread the rolled-up ham strips on to skewers or cocktail sticks along with the pickled onions. Add chunks of cheese and eat with the apple.

191
kcal

286
kcal

HONEY-ROASTED CHICKPEAS

Women

100g tinned chickpeas

1 teaspoon coconut oil

1 teaspoon Forever Bee Honey

Pinch of cinnamon

Pinch of nutmeg

Men

50g tinned chickpeas

1½ teaspoons coconut oil

1½ teaspoon Forever Bee Honey

Pinch of cinnamon

Pinch of nutmeg

Drain and rinse the chickpeas in a colander. Place them on a towel to dry off. Spread chickpeas on a baking sheet in a single layer. Bake 160°C for approximately 45 minutes or until crispy. While the chickpeas are still hot, toss them in a bowl with the oil, honey, cinnamon, and nutmeg. Make more and store in an airtight container for a ready-to-go snack.

204
kcal

302
kcal

TOMATO AND FETA CHEESE ON OAT CAKES

Women

2 oatcakes

40g crumbled feta cheese

1 sliced tomato

Sprinkle dried mixed herbs

Men

3 oatcakes

60g crumbled feta cheese

1 sliced tomato

Sprinkle dried mixed herbs

Layer the tomato on the oatcakes and top with cheese. Sprinkle with the mixed herbs.