Lunch

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Ingredients
  • 100g smoked mackerel fillet
  • 80g leafy salad
  • 100g cooked beetroot
  • 1 tablespoon extra virgin olive oil
  • 1 lemon
  • salt and pepper
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Nutrients
  • Calories: 516
  • Protein: 23.4g
  • Fibre: 7g
  • Sodium: 478mg
  • Carbohydrates: 36.7g
  • Fat Total: 31.4g
  • Saturated Fat: 4.2g
  • Cholesterol: 75mg

Smoked mackerel with spinach and beetroot salad

Smoked mackerel with spinach and beetroot salad

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Ingredients
  • 154g tinned tuna
  • half cucumber
  • 1 baguette (6 inches long)
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Nutrients
  • Calories: 394
  • Protein: 46g
  • Fibre: 2.4g
  • Sodium: 522.8mg
  • Carbohydrates: 44.8g
  • Fat Total: 2.2g
  • Saturated Fat: 0.5g
  • Cholesterol: 46mg

Tuna and cucumber baguette

Tuna and cucumber baguette

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Ingredients
  • 198g tinned mackerel fillet
  • 1 slice wholemeal bread (28g)
  • lemon
  • pepper
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Nutrients
  • Calories: 365
  • Protein: 47.7g
  • Fibre: 1
  • Sodium: 720mg
  • Carbohydrates: 12g
  • Fat Total: 12.9g
  • Saturated Fat: 3.7g
  • Cholesterol: 150mg

Mackerel on toast

Mackerel on toast

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Ingredients
  • 154g tinned tuna
  • 1 wholemeal pitta
  • 1 tablespoon mayonnaise (14g)
  • salt and pepper
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Nutrients
  • Calories: 440
  • Protein: 26.5g
  • Fibre: 2.6g
  • Sodium: 521.4mg
  • Carbohydrates: 32g
  • Fat Total: 12.9g
  • Saturated Fat: 1.4g
  • Cholesterol: 46.2mg

Tuna mayonnaise in pitta

Tuna mayonnaise in pitta

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Ingredients
  • 8 large cooked prawns
  • 1/2 medium avocado
  • 80g leafy salad
  • 1 tablespoon extra virgin olive oil
  • lemon
  • salt and pepper
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Nutrients
  • Calories: 212
  • Protein: 13.7g
  • Fibre: 7.4g
  • Sodium: 105.6mg
  • Carbohydrates: 8.7g
  • Fat Total: 15.1g
  • Saturated Fat: 2.3g
  • Cholesterol: 85.8mg

Prawn and avocado salad

Prawn and avocado salad

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Ingredients
  • 100g cooked turkey meat
  • 1 tablespoon cranberry sauce
  • 1 baguette (6 inches long)
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Nutrients
  • Calories: 423
  • Protein: 34.9g
  • Fibre: 2.3g
  • Sodium: 68.8mg
  • Carbohydrates: 49.9g
  • Fat Total: 8.2g
  • Saturated Fat: 2.2g
  • Cholesterol: 74mg

Turkey and cranberry baguette

Turkey and cranberry baguette

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