300 Calorie Meals Menu Ideas
- French onion soup with 1 crispbread
- Watercress soup/Carrot soup/Celery soup/Potato, carrot and onion soup with 1 slice wholewheat rye bread and butter
- Gazpacho/Cucumber and mint soup/Orange and tomato soup/Comsomme with 1 slice wholewheat/ rye bread and butter and 50g (2oz) any cheese
- Minestrone/Corn and fish chowder/Cream of onion soup with 1 slice wholewheat or rye bread
- Lentil soup with 2 slices wholewheat bread and scraping of butter as first five salads with 1 slice wholwheat/rye bread and scraping of butter
- Crunchy salad
- Brown rice and nut salad and 1 apple/1 orange/75g(3oz) grapes/small carton plain yogurt
- Sandwich: 2 slices wholewheat bread (fresh or toasted) with a scraping of butter with 25g (1oz) hard cheese /40g (1 1/2oz) cooked ham/50g (2oz) chicken/50g (2oz) corned beef/ 1 hard-boiled egg/ 50g (2oz) prawns [shrimps]/1 1/2 grilled rashers streaky bacon [broiled bacon slices] and lettuce, tomato, cucumber, watercress garnish
- Toasted bacon sandwich: 2 slices wholewheat toast with 2 grilled rashers streaky bacon [broiled bacon slices] and tomato (optional) and 1 apple/orange/75g (3oz) grapes
- Open sandwich: 1 slice pumpernicked and scraping of butter with 50g (2oz) smoked cheese/50g (2oz) prawns [shrimps] with lettuce and cucumber and 1 tbsp mayonnaise/50g (2oz) chicken with 1/4 avocado, watercress and tomato
- 2 scrambled eggs with 1 slice wholewheat toast/50g (2oz) smoked salmon
- Souffle cheese omelette/Spinach souffle with lettuce watercress and tomato salad
- 2 egg omelette with 75g (3oz) poached mushrooms
- Leek and thyme quiche
- Spinach and cottage cheese quiche with mixed salad and 1 tbsp French dressing
- Smoked salmon quiche/Tomato and courgette [zucchini] pie with green salad and 1 tbsp Lemon and tarragon or Herb dressing
- Piperade with green salad and 1 tbsp French dressing
- 1 Baked egg with 2 slices wholewheat toast (no butter)
- 40g (1 1/2oz) wholewheat pasta with Americana sauce/7g (1/4oz) butter with garlic,parsley or basil/2tsp pesto sauce and mixed salad and 1 tbsp French or Lemon and tarragon dressing
- 175g (6oz) jacket potato with small carton plain yogurt and 1 apple
- 1/2 avocado pear with 1 tbsp French dressing
- 1/2 mango/ 1/2 cantaloupe melon/5figs/large pear with 75g(3oz) prosciutto ham and 1 rye crispbread
- 1 small smoked trout with mixed salad and 1 tbsp French or Lemon and tarragon dressing
- 1 large globe artichoke/150g (5oz) asparagus with 40g (1 1/2oz) melted butter/3 tbsp French dressing
This 300 Calorie Meals Menu Ideas, Healthy Breakfast Options taken from :
Vogue Diet Programme, General Editor Deborah Hutton, Octopus Books London
