Recipe: Prepare a week of Syn Free 'take to work' lunches on your day off!


Following the Slimming World plan doesn't have to be time consuming (see 'how to prepare 7 Slimming World freezer meals in under an hour')  I find the trickiest meal of the day to get sorted is lunch, especially if you work full time. It's almost impossible to find anything suitable while on the go so I usually try and cook a bit extra of my evening meals to take in as left overs, but that isn't always possible. I decided to dedicate some time to preparing a weeks worth of work lunches on my Sunday afternoon, and thought I would share the meals I came up with!  You can mix and match everything together to maintain some variety throughout the week, I took a Muller light yoghurt for dessert too!

Crustless Quiche

This is a great and filling lunch that's delicious hot or cold. Can be cut into 4 large, or 8 smaller slices and will keep in the fridge in a sealed container for over a week. 


Extra Easy Syn Values:- Syn Free

Healthy Extras:- None

You will need:- 

1 small onion, finely finelydiced
4 cherry tomatoes, sliced
handful of sweet corn
handful of frozen peas
6 mushrooms, sliced
1 red pepper
6 eggs
Bacon with fat removed
salt & pepper to taste
low fat cooking spray
2 cloves of garlic
2 tbsp fat free fromage frais

Optional:- top with 40g of extra light cheese and use 2 syns per slice of quiche

Method:-

Pre heat oven to 190 degrees/gas mark 5

Spray some low fat cooking spray into a frying pan

Add the bacon, onions, peppers and mushrooms and fry off.

Add the rest if the veg and fry for 2 minutes

In a measuring jug, whisk together eggs, garlic, chilli flakes, salt and pepper and fromage frais 

Spray some cooking oil around your quiche/pie dish and add veg

Add the egg mixture and mix everything around to make it even

Put in oven for 25 mins or until egg is baked, firm and golden, then enjoy!

Spicy Rice



Extra Easy Syn Values:- Syn Free

Healthy Extras:- None

Great on it's own or as an accompaniment to the quiche

You will need:- 
2 cups of brown rice
1 cup sweetcorn
1 stock cube
salt & pepper
1 onion diced
1 red pepper diced
1 tbsp dried chillies

Method:- 

For the rice, fry off the pepper, onion and sweet corn with fry light in a pan.  

Add 2 cups of rice to 4 cups of stock (made up using the stock cube), I used a coffee cup. Bring to the boil and them simmer until all of the water is absorbed, which is usually around 20 minutes.  You’ll need to stir it regularly to prevent it from sticking.

Coleslaw



Extra Easy Syn Values:- Syn Free

Healthy Extras:- None

A great way of getting in some extra free and speed foods!

You will need:-

2 Carrots
1 Cabbage
1 Onion
1 Apple
3 tbsp of Quark
1 tbsp fat free fromage frais 

Method:- 

Shred all of the ingredients and mix in a bowl with salt and pepper

Stir in the fromage frais & quark

Put in a saleable container and keep in the fridge ready for salads.


Potato Salad



Extra Easy Syn Values:- Syn Free

Healthy Extras:- None

The potatoes have extra filling power that ensures you are full until dinner time! 

You will need:-

1 kg new potatoes, scrubbed
1 teaspoon English mustard powder
1/2 a small clove of garlic, finely chopped
Fat free fromage frais OR extra light mayo (and syn accordingly)
Spring onions finely chopped

Method:- 

Chop the potatoes and boil until they're cooked through, allow to cool.

Mix together the garlic, mustard powder spring onions and fat free fromage frais/mayo.  Mix with the cooled potatoes

Top with extra spring onions

L x
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