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© Robyn Mackenzie -        

We've designed the main courses for each week to include meat, poultry fish and vegetarian dishes to ensure  a well balanced weekday diet, incorporating a variety of foods and have added serving suggestions  to help you get a proportion of your recommended weekly allowances of vegetables, proteins and vitamins although we recommend that you supplement with fresh fruit and extra vegetables.


All the recipes below serve 4 but most are easily adaptable to serve less or more by halving or doubling  the quantities and most meals can be cooked from start to finish in less than 45 minutes.


If you wish to substitute one day's recipe with another,  choose a dish from the same colour coding to ensure you get a diverse compliment of nutrients. What could be more simple!


Click on the links to get the recipe plus serving suggestion



Week 1

Week 2

Week 3

Week 4



Scallops w/ Spinach

Nutty Grilled Pears


Nut Crusted Halibut

Coconut Bananas

Salmon with Rhubarb

Baked Chocolate Soufflés

Sea Bass with Rosemary

Rhubarb Crumble


Spiced Shish Kebabs

Blueberry Pancakes

Lamb in Spinach & Potato

Apricot Parfait

Beef with Kiwi Sauce

Ice cream of choice

Corned Beef Hash

Fresh Fruit Salad


Papaya Chicken

 Grilled Pineapple

Chilli Stir fried Emu
Caramelised Apples
Chicken Scaloppine
Compota de Peras

Pheasant with Pancetta

Welsh Amber Pudding


Coriander Pork Burgers
Fresh Fruit Salad
Braised Liver with Orange
Raspberry Cranachan
Bacon & Chive Pancakes
Fruit Crumble


Kidney/Rosemary Skewers

Bananas w/ Cinnamon Sauce


Mushroom Penne w/ Chestnuts

Ice cream of choice

Spaghetti w/ Garlic & Anchovies

Fresh Fruit

Vegetable Goulash

Chocolate Pancakes

Broccoli Artichoke Pizza
Vanilla Mango Parfait


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