Healthy Pescetarian meal ideas

Healthy
pescetarian meal ideas
(meal ideas that do not include meat, but include fish)
It is important that you have regular meals – have breakfast, lunch and dinner every day. Try not to
go more than about three or four hours without eating. If there is a gap longer than that between
any of your meals, build in a snack.
Breakfast ideas
• Large bowl of cereal:
• Two sachets of porridge or hot oat cereal
• Three wholewheat large biscuits or shredded wheat type cereal
• 75g muesli
• 60g fruit and fibre or bran flakes
• 60g cornflakes or rice-based cereal.
Serve these with semi-skimmed milk and sweeten with honey, fresh, dried or cooked fruit.
• Medium bowl of cereal (two thirds of the above portions) plus one slice of granary or
multigrain toast with butter, jam or honey.
• Two slices of granary or multigrain toast with butter or margarine plus jam, honey,
marmalade or yeast extract.
• Two slices of granary or multigrain toast with butter or margarine, topped with any of the
following:
• One egg
• Half a tin of baked beans and grated cheese.
Plus a portion of fruit or a yoghurt.
Lunch ideas
• Sandwiches made with two slices of granary or multigrain bread, or a mini-baguette, or a
large roll, wrap or pitta, spread with butter, margarine or salad dressing and a protein
filling such as:
• Tuna mayonnaise with sweetcorn or cucumber
• Salmon and cucumber
• Meat substitute with mayonnaise and salad
• Houmous with raw spinach or rocket salad
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Soft cheese with salad
Brie and grapes
Two or three vegetarian sausages, lettuce and tomato
Goats cheese and roasted vegetables
Half a standard-sized tin of baked beans
One hard-boiled egg and mayonnaise.
• Salads based on pasta or rice (75g uncooked, three serving spoons cooked), with a
protein such as:
• Pasta with tuna, sweetcorn and chopped peppers mixed with salad dressing
• Pasta with tinned salmon and salad dressing, served with salad
• Pasta in tomato sauce with grated cheese, served with salad
• Basmati rice or couscous with chickpeas, chopped raw onion and a few flaked
almonds dressed with a little mayonnaise, mild curry powder and a teaspoon of
mango chutney, served with salad.
• Medium jacket potato, served with salad and a protein filling such as:
• Baked beans with grated cheese
• Tuna mayonnaise, cucumber and sweetcorn
• Prawns and marie-rose sauce
• Mixed bean salad in salad dressing
• Vegetarian chilli.
Ideas for dessert:
• Fruit – fresh, tinned or cooked – plus a yoghurt
• A pot dessert e.g. rice pudding, fromage frais, mousse, trifle
• Cake bar
• Cereal or flapjack bar.
Dinner ideas
• Pasta with sauce. Use filled pasta or add grated cheese and serve with salad or cooked
vegetables.
• Vegetable curry or vegetarian chilli (e.g. chickpeas or lentils and vegetables) served with
boiled basmati rice.
• Vegetarian spaghetti bolognese made with lentils, meat substitute or soya mince, served
with salad or cooked vegetables.
• Vegetarian chilli, served with boiled basmati rice.
• Salmon steak baked in a foil parcel in the oven with a slice of lemon and some crushed
garlic, rosemary, salt and pepper, served with new potatoes and vegetables or salad.
• Smoked mackerel served with a chunk of granary bread and butter and a mixed salad with
dressing.
• Meat substitute fillet cooked in a foil parcel in the oven with cherry tomatoes, mushrooms
and chopped onion, served with a jacket potato and salad or vegetables.
• A third of a vegetarian quiche, served with three or four new potatoes and salad.
• A third of a large vegetarian pizza, served with salad or vegetables.
• Vegetarian stir-fried vegetables, using meat substitute pieces, prawns, salmon or tofu served
with noodles or rice.
• Three vegetarian sausages or three or four fish fingers served with a medium sized
jacket potato and baked beans, peas, sweetcorn or grilled tomatoes.
• A two-egg omelette filled with mushrooms or grated cheese served with baked
jacket wedges and baked beans, grilled tomatoes or a side salad.
Ideas for desserts:
• Fruit with ice cream, yoghurt, crème fraiche, fromage frais or custard
• A pot dessert e.g. rice pudding, mousse, crème caramel
• Fruit crumble with ice cream, yoghurt or custard.
Snack ideas:
• Fruit
• Yoghurt or fromage frais
• Crispbreads or oat cakes with cream cheese, houmous or other dip
• Cereal bars
• Bowl of cereal with semi-skimmed milk
• Small packet of nuts, or nuts and dried fruit
• Small packet of crisps or other savoury snack
• Two semi-sweet biscuits e.g. digestives
• Mini-pack of chocolate and orange sponge cake.
A4L074 (BED/AA/0215)
Review: February 2017
www.berkshirehealthcare.nhs.uk