Day 1 Easy broccoli & blue cheese risotto

Breakfast
2 slices wholegrain toast with 1tbsp no added sugar or salt peanut

butter and 1 banana. 327kcal

Snack
1 skinny cappuccino and 15g unsalted almonds. 162kcal

Lunch
Spicy bean and pasta salad made from 6tbsp cooked wholewheat pasta, ½ large drained 

can mixed beans in water, 4 spring onions,

6 cherry tomatoes, ½ green pepper and 3tbsp hot salsa. 396kcal

Snack
Bowl of mixed leaves with ½ avocado and 1tbsp fat-free dressing. 153kcal


Dinner
1 serving of easy broccoli and blue cheese risotto. 374kcal

daily total = 1,412 kcal

1tbsp olive oil

400g leeks, rinsed and inely sliced

250g button mushrooms, sliced 200g risotto rice (such as arborio)

2 very low salt gluten-free vegetable stock

cubes dissolved in 250ml boiling water 350g broccoli lorets

100g vegetarian blue cheese, crumbled

– we used Castello Danish Blue 100g baby spinach

2tbsp chopped fresh latleaf parsley leaves, to garnish (optional)

1 Heat the oil in a large, heavy-based saucepan over a medium heat. Add the leeks and 

mushrooms and cook, stirring, for 5 min or until soft.

2 Add the rice and stir to coat. Add the stock and allow this to evaporate, then add a further 

250ml water and let this absorb

(5–10 min). Stir through the broccoli and half the blue cheese with a further 500ml water 

and  some freshly ground black pepper.

3 Reduce the heat and simmer gently, stirring occasionally, until the rice is creamy and just 

tender (about 10 min). If the rice begins to

dry out, add an extra splash of boiling water.

4 To serve, stir through the spinach and top with the remaining blue cheese. Garnish with a 

scattering of chopped fresh parsley, if using.