Recipes
Beginner Recipes
Intermediate Recipes >>BREAKFAST
291
kcal
412
kcal
BREAKFAST CEREAL
Women
2 whole wheat breakfast biscuits
150ml semi-skimmed milk
1 small banana
Men
3 whole wheat breakfast biscuits
175ml semi-skimmed milk
1 large banana
Break the biscuits into a bowl and add the chopped banana. Alternatively you can add a couple of strawberries to the mix. Finish with milk but feel free to use almond, soy or even hot milk instead if preferred.
296
kcal
452
kcal
PORRIDGE
Women
50g dry porridge oats
1 teaspoon Forever Bee Honey
50g mixed berries
1 tablespoon low-fat Greek yoghurt
½ small banana
Men
70g dry porridge oats
1½ teaspoon Forever Bee Honey
50g mixed berries
1 tablespoon low-fat Greek yoghurt
1 large banana
Cook the porridge with water as instructed on the packet. Top with berries of your choice, Forever Bee Honey and yoghurt. Choose to eat the banana separately or slice on top. You can also change the berries for ½ tablespoon of dried fruit.
314
kcal
439
kcal
BREAKFAST EGGS
Women
2 eggs
2 slices of wholemeal toast
1½ teaspoons butter
Men
2 eggs
2 slices of wholemeal toast
1½ teaspoons butter
50g light mozzarella, grated
Boil or poach the eggs and top the buttered toast with eggs or serve as toast fingers. Sprinkle the cheese on the eggs and lightly grill until melted (men only). Season with a pinch of black pepper.
303
kcal
437
kcal
FRUIT AND YOGHURT
Women
150g low-fat Greek yoghurt
1½ tablespoons muesli or granola
100g unsweetened pineapple
Men
225g low-fat Greek yoghurt
2 tablespoons muesli or granola
100g unsweetened pineapple
220ml unsweetened almond milk
Layer the fruit at the bottom of a bowl, add the muesli or granola and top with yoghurt. Refrigerate overnight. Men can enjoy with a glass of milk.
326
kcal
451
kcal
FOREVER LITE ULTRA PANCAKE
Women
1 scoop of Forever Lite Ultra, vanilla
2 eggs
½ small banana
1 teaspoon Forever Bee Honey
50ml semi-skimmed milk
Men
1 scoop of Forever Lite Ultra, vanilla
2 eggs
1 large banana
1 ½ teaspoon Forever Bee Honey
85ml semi-skimmed milk
Blend the Forever Lite Ultra, egg and milk together. Spray a griddle or frying pan with low-calorie oil and add blended mixture. Cook the pancakes to suit and top with banana and Forever Bee Honey.
316
kcal
452
kcal
SUNDAY BRUNCH OMELETTE
Women
3 eggs
2 tablespoons water
2 rashers lean unsmoked bacon
1 tomato
2 mushrooms
Men
3 eggs
2 tablespoons water
2 rashers lean unsmoked bacon
1 tomato
2 mushrooms
1 ½ slices of wholemeal toast
1 teaspoon butter
Grill mushrooms, tomatoes and bacon until soft and chop. Whisk eggs and water and season with black pepper and dried mixed herbs. Spray frying pan with low-calorie oil and cook omelette. Fill with chopped mixture.
332
kcal
462
kcal
LEAN AND GREEN PANCAKES
Women
1 egg (53g)
55g cottage cheese
21g rolled oats
115g spinach
½ banana (75g)
25g blueberries
20g maple syrup
Men
1 egg (53g)
2 egg whites (90g)
75g cottage cheese
28g rolled oats
115g spinach
½ banana (75g)
25g blueberries
40g maple syrup
Heat griddle to medium heat. Set aside blueberries and maple syrup. Blend all remaining ingredients together until smooth. Pour into frying pan and turn once edges start to bubble. Top pancakes with blueberries and maple syrup. Enjoy!
482
kcal
699
kcal
QUINOA PORRIDGE
Women
1 scoop vanilla Forever Lite Ultra
93g quinoa, cooked
5ml coconut oil Flax (5g), chia (3g), or hemp (5g) seeds
20g dried fruit OR
90g fruit
0.6ml vanilla extract
177ml unsweetened almond milk
Pinch of cinnamon
Men
1 scoop vanilla Forever Lite Ultra
138g quinoa, cooked
10ml coconut oil Flax (10g), chia (6g), or hemp (10g) seeds
60g dried fruit OR
130g fruit
0.6ml vanilla extract
237ml unsweetened almond milk
Pinch of cinnamon
Place cooked quinoa in a bowl and mix in coconut oil or seeds, Forever Lite Ultra, vanilla and almond milk. Top with fruit and cinnamon.
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
1 ½ 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
Crumble the bar into the yoghurt, mix well and enjoy!
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
Toast whole grain bread. Spread smashed avocado on top. Hard-boiled eggs can be chopped up and added on top or enjoyed on the side.
LUNCH & DINNER
421
kcal
520
kcal
CHICKEN AND CHEESE WRAP
Women
1 wholemeal tortilla wrap
½ tablespoon caramelised onion houmous
75g cooked chicken breast, diced
30g mozzarella cheese, grated
15g uncooked spinach leaves
Apple or pear
Men
1 wholemeal tortilla wrap
1 tablespoon caramelised onion houmous
100g cooked chicken breast, diced
30g mozzarella cheese, grated
15g uncooked spinach leaves
Apple or pear
Spread the houmous on the wrap and fill with the rest of the ingredients. Enjoy the fruit for dessert.
446
kcal
553
kcal
ASIAN CHICKEN WITH RICE
Women
85g chicken breast
1 teaspoon coconut oil
3⁄4 teaspoon curry powder
½ chicken stock cube
½ tablespoon raisins
1 tablespoon pine nuts
¼ teaspoon cinnamon
40g dry brown rice
125g spinach
Men
115g chicken breast
1 teaspoon coconut oil
3⁄4 teaspoon curry powder
½ chicken stock cube
1 tablespoon raisins
1 tablespoon pine nuts
½ teaspoon cinnamon
50g dry brown ric
Spread oil over chicken and season with ½ teaspoon of curry powder and black pepper. Bake in oven at 180°C for 25 minutes or until cooked. Bring chicken stock cube to boil with enough water for the rice. Add rice and bring to the boil. Simmer with the other ingredients. Serve with cooked spinach.
435
kcal
556
kcal
BAKED SWEET POTATO AND CHILLI
Women
1 sweet potato 250g
75g lean minced steak
25g chopped onion
¼ teaspoon garlic salt
½ - 1 teaspoon chilli powder
25g red kidney beans
75g chopped tomatoes
1 tablespoon low-fat Greek yoghurt
Men
1 sweet potato 300g
100g lean minced steak
40g chopped onion
¼ teaspoon garlic salt
½ - 1 teaspoon chilli powder
50g red kidney beans
75g chopped tomatoes
1 tablespoon low-fat Greek yoghurt
Bake the potato in the oven until soft. Spray low-calorie oil in a pan and cook onion and garlic, then add meat to brown. Add chilli, beans and tomatoes and simmer until cooked. Fill the potato and top with Greek yoghurt.
462
kcal
551
kcal
CURRIED CHICKEN SALAD
Women
115g cooked chicken breast, cubed
140g boiled baby new potatoes, cut
3 tablespoons low-fat yoghurt
1 tablespoon low-fat French dressing
1 teaspoon curry powder
1 teaspoon tomato paste
150g salad spinach leaves
Orange or apple
Men
140g cooked chicken breast, cubed
200g boiled baby new potatoes, cut
3 tablespoons low-fat yoghurt
1 tablespoon low-fat French dressing
1 teaspoon curry powder
1 teaspoon tomato paste
150g salad spinach leaves
Orange or apple
Combine all the dressing ingredients together then add to the chicken and potatoes. Mix well and serve on a bed of spinach leaves. Enjoy the fruit for dessert.
463
kcal
544
kcal
COD WITH SPRING ONION AND GINGER SAUCE
Women
150g cod fillet
½ red pepper
1 ½ tablespoons light soy sauce
1 teaspoon coconut oil
1 tablespoon almond flakes
2 spring onions, finely chopped
½ teaspoon grated ginger
Pinch of garlic powder
125g cooked brown rice
Small apple or pear
Men
175g cod fillet
½ red pepper
1 ½ tablespoons light soy sauce
1 teaspoon coconut oil
1 tablespoon almond flakes
2 spring onions, finely chopped
½ teaspoon grated ginger
Pinch of garlic powder
150g cooked brown rice
Small banana
Preheat oven to 200°C. Mix everything apart from the fish and rice in a bowl. Place fish in an ovenproof dish, cover with the marinade and bake for 12-15 minutes until the fish flakes. Serve on top of rice. Enjoy the fruit for dessert.
450
kcal
574
kcal
LAMB PITTA POCKETS
Women
113g lamb meatballs
1 wholemeal pitta bread
1 teaspoon feta cheese
65g low-fat Greek yoghurt
½ cucumber
1 tablespoon lemon juice
½ teaspoon Forever Bee Honey
Pinch of garlic powder
Black pepper to taste
Chopped or pinch of oregano
Men
150g lamb meatballs
1 wholemeal pitta bread
2 teaspoons feta cheese
65g low-fat Greek
yoghurt
½ cucumber
1 tablespoon lemon juice
½ teaspoon Forever Bee Honey
Pinch of garlic powder
Black pepper to taste
Chopped or pinch of oregano
Spray a pan with low-calorie oil and gently cook through meatballs tossed in oregano. Pat meatballs dry on kitchen paper before adding in a warm pitta with cucumber sticks and crumbled feta. Serve with homemade tzatziki sauce. Sauce: combine Greek yoghurt with garlic powder, lemon and Forever Bee Honey.
427
kcal
537
kcal
TASTY TOMATO PASTA
Women
1 teaspoon olive oil
½ onion, finely chopped
½ garlic clove, finely chopped
75g of chopped tomatoes
1 tablespoon tomato purée
Pinch of mixed dried herbs
Black pepper to taste
80g dry whole wheat pasta
40g mozzarella ball
Men
1 teaspoon olive oil
½ onion, finely chopped
½ garlic clove, finely chopped
75g of chopped tomatoes
1 tablespoon tomato purée
Pinch of mixed dried herbs
Black pepper to taste
100g dry whole wheat pasta
60g mozzarella ball
Heat the oil in a pan. Cook the onion until soft and add the garlic; cook for another minute. Add the chopped tomatoes, tomato purée and mixed herbs and simmer gently for 15 minutes until the sauce is thick and rich. Add pepper to taste. Cook the pasta according to packet instructions and top with torn mozzarella and fresh herbs. Serve with a green salad.
458
kcal
552
kcal
BACON AND EGG SALAD
Women
1 slice grilled unsmoked bacon
1 hardboiled egg chopped
1 small wholemeal roll
2 tablespoons blue cheese
2 tablespoons light balsamic vinaigrette
30g avocado, sliced
1 tomato, diced
150g mixed salad leaves
Men
2 slices grilled
unsmoked bacon
1 hardboiled egg chopped
1 medium wholemeal roll
2 tablespoons blue cheese
2 tablespoons light balsamic vinaigrette
¼ avocado, sliced
1 tomato, diced
150g mixed salad leaves
Place salad on a plate and top with all the other ingredients. Mix together in the dressing and serve with the warm wholemeal roll on the side.
466
kcal
565
kcal
OPEN TUNA SANDWICH
Women
100g tinned tuna fish in brine
1 tablespoon light mayonnaise
15g lettuce
½ stick celery
½ avocado
1 slice of wholemeal bread
75g grapes
Men
125g tinned tuna fish in brine
1 tablespoon light mayonnaise
15g lettuce
½ stick celery
½ avocado
2 slices of wholemeal bread
75g grapes
Combine the tuna and chopped celery and season with freshly ground black pepper. Spread the bread with mashed avocado and top with lettuce and tuna. Enjoy grapes as dessert.
416
kcal
560
kcal
HAWAIIAN VEGGIE BURGER
Women
1 fresh veggie burger
1 medium wholemeal roll
25g haloumi cheese, sliced
1 unsweetened pineapple ring
¼ avocado, mashed
Handful of watercress
Men
1 fresh veggie burger
1 medium wholemeal roll
50g haloumi cheese, sliced
1 unsweetened pineapple ring
½ avocado, mashed
Handful of watercress
Grill the burger and the haloumi cheese. Spread the avocado onto both sides of the roll and layer on the watercress, burger, cheese and pineapple.
448
kcal
539
kcal
CAESAR SALMON WRAP
Women
1 wholemeal pitta bread
150g tinned pink salmon
2 tablespoons light Caesar dressing
1 tablespoon grated parmesan cheese
1 handful spinach leaves
75g grapes
Men
1 ½ wholemeal pitta bread
200g tinned pink salmon
2 tablespoons light Caesar dressing
1 tablespoon grated parmesan cheese
1 handful spinach leaves
Fill the pitta with the leaves. Combine salmon with cheese and dressing and fill the bread. Serve with grapes on the side (women only).
435
kcal
510
kcal
TOMATO AND THYME FISH
Women
1 teaspoon olive oil
¼ onion, chopped
100g chopped tomato
A few sprigs thyme
1 teaspoon light soy sauce
200g white fish fillets
200g baked potato
1 tablespoon fat-free fromage frais
50g green beans
130g fresh raspberries
Men
1 teaspoon olive oil
¼ onion, chopped
100g chopped tomato
A few sprigs thyme
1 teaspoon light soy sauce
250g white fish fillets
250g baked potato
1 tablespoon fat-free fromage frais
50g green beans
130g fresh raspberries
Heat the oil in a frying pan, add the onion and fry for 5-8 minutes until lightly browned. Stir in the tomatoes, thyme and soy, then bring to the boil. Simmer for 5 minutes then add the fish to the sauce and cook for 8-10 minutes. Serve with baked potato topped with fromage frais. Enjoy fresh raspberries for dessert.
463
kcal
527
kcal
SPICY BEEF STIR-FRY
Women
1 teaspoon coconut oil
150g lean beefsteak, cut into thin strips
¼ teaspoon chilli paste
½ teaspoon light oyster sauce
100g cooked rice noodles
100g stir-fried vegetables
Men
1 teaspoon coconut oil
200g lean beefsteak,
cut into thin strips
¼ teaspoon chilli paste
½ teaspoon light oyster sauce
100g cooked rice noodles
100g stir-fried
Heat a wok or large frying pan. Pour in the oil and swirl around the pan, then tip in the beef strips and chilli. After about 3 minutes, pour over the oyster sauce. Cook until heated through and the sauce covers the meat. Remove and keep warm. Stir in the vegetables, cook until softened, and serve with noodles cooked as instructed on the pack.
453
kcal
559
kcal
PARMESAN CHICKEN
Women
115g chicken breast
1 teaspoon olive oil
140g cooked whole wheat pasta
80g tomato and basil pasta sauce
1 tablespoon dry grated parmesan cheese
100g carrots
Pinch cinnamon
Pinch Italian dried herbs
Men
145g chicken breast
1 teaspoon olive oil
140g cooked whole wheat pasta
100g tomato and basil pasta sauce
1 tablespoon dry grated parmesan cheese
100g carrots
Pinch cinnamon
Pinch Italian dried herbs
Put ¼ teaspoon of oil on the chicken with the Italian herbs. Add the sauce and cheese and bake at 180°C for 25-30 minutes until chicken is cooked through. Prepare the pasta and top with ½ teaspoon of oil. Steam the carrots, add a pinch of cinnamon, and serve.