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Weekly menu #10

Here we have MON - FRI list of ideas. This is not a plan to follow to the detail, but I hope can give you some inspiration for the week to mix things up!

The recipes

Eggs Royale

Eggs Royale is a decadent twist on the classic Eggs Benedict, perfect for a luxurious breakfast or brunch. This dish features perfectly poached eggs resting on a toasted English muffin, topped with silky-smooth smoked salmon and a rich, buttery hollandaise sauce. With its blend of creamy and slightly smoky flavours, Eggs Royale is a delicious and indulgent treat that elevates any morning.

Prep Time

5 minutes

Total Time

15 minutes

Calories

500

Protein

30g

Carbs

25g

Fat

38g

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Scrambled oats

Start your day off right with this delicious and nutritious Scrambled Oats recipe! Packed with hearty oats, creamy milk, and a touch of cinnamon, this cozy breakfast will satisfy your hunger and keep you energised. Sweetened with ripe banana, it's a naturally delicious base for a variety of toppings. Pile on fresh berries, a dollop of yogurt, a sprinkle of chocolate chips, a swirl of peanut butter, and a few chia seeds for an extra boost of goodness.

Prep Time

5 minutes

Total Time

15 minutes

Calories

450

Protein

12g

Carbs

52g

Fat

18g

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Egg Bake

This Egg Bake is a hearty dish that combines the rich flavours of roasted aubergine, zesty tomato sauce, and aromatic garlic, all baked together with eggs for a satisfying meal. With the sweetness of onions and the depth of tomato sauce, this dish offers a delicious and filling breakfast or brunch option. Serve it alongside a piece of crispy toast to soak up all the flavours and make it even more enjoyable.

Prep Time

5 minutes

Total Time

25 minutes

Calories

400

Protein

15g

Carbs

28g

Fat

6g

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Yogurt & Berry Snack

Looking for a quick, refreshing, and healthy snack? This Yogurt & Berry Snack is the perfect blend of creamy, tangy yogurt and naturally sweet, juicy berries. It’s a simple, nutrient-packed treat that’s high in protein and antioxidants, making it both satisfying and energising.

Prep Time

10 minutes

Calories

250

Protein

12g

Carbs

23g

Fat

3g

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Cinnamon bun Pancakes

These Cinnamon Bun Pancakes are the perfect combination of warm, fluffy pancakes and the comforting flavors of a cinnamon bun. With a rich batter that’s lightly sweetened and spiced, these pancakes are topped with a gooey cinnamon swirl and finished with a creamy, tangy cream cheese drizzle. Whether you're looking to indulge on a lazy weekend morning or treat yourself to something special, this recipe brings all the best flavours of a cinnamon roll in the form of a stack of pancakes. Get ready to enjoy the ultimate breakfast treat!

Prep Time

20 minutes

Total Time

35 minutes

Calories

566

Protein

17g

Carbs

80g

Fat

25g

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Filo Spinach & Feta Swirl

Layers of delicate filo pastry wrap around a savoury filling of fresh spinach, creamy ricotta, and tangy feta, brought to life with lemon zest and herbs. Brushed with butter (or olive oil) and sprinkled with sesame seeds for extra crunch, this swirl bakes up beautifully crisp on the outside and soft on the inside. Perfect for lunch, a light dinner, or as part of a picnic spread, it's best served warm or at room temperature with a Greek salad on the side—juicy tomatoes, crisp cucumber, olives, and a drizzle of lemony olive oil.

Prep Time

20 minutes

Total Time

45 minutes

Calories

485

Protein

15g

Carbs

32g

Fat

32g

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Banging Sandwich

Eat sandwiches DAILY M8

Prep Time

3 hours

Total Time

3 hr 20 mins

Calories

700

Protein

30g

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Pesto Chicken Sandwich

combines tender, juicy chicken with the vibrant, aromatic taste of pesto, all sandwiched between two slices of fresh, crusty bread. The creamy pesto sauce infuses the chicken with a burst of basil, garlic, and Parmesan, creating a mouthwatering sandwich. Add in some crisp lettuce or tomatoes for extra freshness, and you've got a perfect lunchtime sandwich.

Prep Time

10 minutes

Total Time

15 minutes

Calories

485

Protein

35g

Carbs

30g

Fat

25g

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Tuna Spud

Tuna Spud is a simple, hearty, and nutritious dish that transforms the classic baked potato into a filling meal. A perfectly baked potato is topped with a creamy, flavourful tuna salad made with canned tuna, Greek yogurt, and seasonings. It’s a delicious, easy-to-make dish that combines the comforting texture of a potato with the protein-packed goodness of tuna. Whether you’re looking for a quick lunch or a satisfying dinner, Tuna Spud is a great option that’s both filling and full of flavour!

Prep Time

5 minutes

Total Time

1 hr 15 mins

Calories

600

Protein

30g

Carbs

40g

Fat

20g

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Strawberry, mango and chicken salad

This Strawberry, Mango, and Chicken Salad is a refreshing and vibrant dish that’s perfect for a light meal that is still packed with flavour. Tender, seasoned chicken breast is seared to perfection with paprika, garlic, and a touch of olive oil. Paired with juicy strawberries, sweet mango, and a hint of heat from the jalapeño, this salad bursts with fresh, tropical flavours. Red onion and coriander add depth and brightness, while a squeeze of lime brings everything together for a tangy, zesty finish. This salad is the perfect balance of sweet, savoury, and spicy, making it an ideal choice for a healthy, satisfying lunch or dinner!

Prep Time

10 minutes

Total Time

30 minutes

Calories

400

Protein

35g

Carbs

25g

Fat

8g

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Chilli Con Carne

Chili Con Carne is a hearty dish that’s perfect for a cozy dinner or a family gathering. Packed with tender ground beef, kidney beans, tomatoes, and a blend of spices like cumin, chilli powder, and paprika, this dish is bursting with bold flavours. The slow-simmering process allows all the ingredients to meld together, creating a rich and satisfying chilli with just the right amount of heat. Whether you serve it over rice, with a side of salad, or simply enjoy it as a standalone bowl, Chilli Con Carne is sure to offer warmth, comfort, and a little kick of spice in every bite! And the best bit? It makes plenty for leftovers the next day.

Prep Time

10 minutes

Total Time

40 minutes

Calories

650

Protein

35g

Carbs

50g

Fat

20g

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One-Pot Chicken & Rice

Chicken N' Rice is a simple, hearty, and comforting dish that brings together tender chicken and fluffy rice in a flavourful, easy-to-make meal. This classic combo is perfect for any night of the week when you're craving something filling and delicious. The chicken can be seasoned in various ways—from a basic seasoning blend to more complex marinades using herbs, garlic, or spices—and then cooked until perfectly juicy and tender. Paired with seasoned rice (which absorbs all the flavours), this dish can be customised with vegetables, a splash of broth, or even a touch of cream to make it extra rich and satisfying. Whether you serve it as a family meal or a quick dinner for one, Chicken N' Rice is an all-time favourite that’s both nourishing and full of flavour.

Prep Time

5 minutes

Total Time

25 minutes

Calories

550

Protein

35g

Carbs

40g

Fat

10g

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Gochujang Salmon Burgers with Quick Pickled Cucumber

These Gochujang Salmon Burgers with quick pickled cucumber are packed with Korean-inspired flavours. Flaky salmon is blended with chickpeas, red pepper, and a punchy mix of gochujang, soy, and ginger to form the patties. Paired with crisp, tangy quick-pickled cucumber and a creamy gochujang mayo.

Prep Time

20 minutes

Total Time

30 minutes

Calories

470

Protein

30g

Carbs

30g

Fat

24g

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Lamb Kebabs

Lamb Kebabs are a delicious dish, perfect for BBQ season or a casual meal with friends and family. Tender lamb pieces are marinated in a mix of aromatic spices such as cumin, paprika, garlic, and lemon juice, allowing the flavours to infuse the meat. After marinating, the lamb is skewered and grilled to juicy perfection, with a slightly smoky char on the outside while staying succulent and tender inside. Served with your choice of fresh veggies, lamb kebabs offer an ideal, tasty meal.

Prep Time

20 minutes

Total Time

1 hr 5 mins

Calories

627

Protein

30g

Carbs

40g

Fat

25g

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Crunchy Chicken Goujons (+ 3 quick dips)

Crispy, golden, and totally addictive — these homemade chicken goujons are your answer to pub-style comfort food with a twist. Using crushed crisps or cornflakes for the crunch, this easy recipe turns a simple chicken breast into something snack-worthy. And what’s a goujon without a good dip? Pair them with one (or all) of these no-fuss sauces: 🔥 Sriracha Mayo for a fiery kick, 🌿 Ranch Yogurt Dip for something cool and herby, 🍯 Hot Honey Mustard for that sweet-heat balance.

Prep Time

15 minutes

Total Time

30 minutes

Calories

350

Protein

25g

Carbs

12g

Fat

8g

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Ingredients

For

4

M

I

Fruit and Vegetables

2 Juice from lemon

4 Banana

200 g Frozen/fresh berries of your choice

2 Chopped aubergine

2 Chopped onion

2 Peppers

400 g Berries

400 g Fresh spinach

1.3 Lemon zest

2.7 Tomato

0.7 Cucumber

8.3 Red onion

Carrot sticks

Tomatoes

24 slices Cucumber (slices)

4 Tomato

2 Mashed avo

Handful Rocket

4 Baking potato

8 sticks Celery

Juice from 1/2 lemon

Side salad

40 Strawberries

4 Mango

4 Jalapeño

5.3 handfuls Veg (pepper, mushroom, carrot, courgette etc)

1.3 Chopped onions

1.3 tspn Chilli (tspn)

Handful of mushrooms

1.3 Salad pepper

Handful of tomatoes

1.3 small Red pepper

0.7 large Cucumber (large)

1.3 squeeze Lime

Lettuce

Radish

1 Diced onion

2 Grated carrot

1 Sliced red cabbage

1 Grated cucumber

4 pinch Garlic (pinch)

4 squeeze Lemon

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