Day 8 Pea & bean bruschetta

Breakfast
1 chopped pear, 1 sliced ig and 3tbsp pomegranate seeds topped with 

a 170g pot fat-free greek yogurt, 1tbsp chopped almonds and a 

sprinkle of cinnamon. 315kcal

Snack
1 skinny cappuccino and 1 slice wholegrain toast with 1tsp each of 

low-fat spread and honey. 195kcal

Lunch
1 serving of pea and bean bruschetta. Plus 1 apple. 410kcal

Snack
Bowl of baby spinach with 1 hard boiled egg. 71kcal

Dinner
Stuffed peppers made by cutting 1 large red pepper in half

lengthways and illing with a mixture of 6tbsp prepared couscous

(made with reduced-salt veg stock), 1 chopped

small red onion, 2tbsp peas, 50g crumbled reduced-fat feta, and

coriander, lemon zest and juice, and black pepper to taste. Cover

with oiled foil and bake until the pepper softens. Serve with salad.
396kcal

daily total= 1,387kcal

1 large courgette, peeled into ribbons Zest and juice of 1 lemon

250g small green beans 100g frozen peas

300g frozen broad beans 125g ricotta 8 slices wholegrain bread, 

toasted 30g baby rocket leaves 1tbsp extra-virgin olive oil

1 fresh red chilli, chopped, to serve (optional; see right)

Lemon wedges, to serve (optional)

1 Put the courgette ribbons and lemon juice in a bowl and set aside.

2 Cook the green beans and peas in a medium saucepan of boiling 

water until just tender. Using a slotted spoon, remove the

veg from the pan. Refresh under cold water, drain and set aside.

3 Return the pan, illed with water, to a high heat. Bring to the boil, then 

add the broad beans and cook according to the pack instructions. 

Drain, refresh under cold water, then drain again. Peel the beans and 

discard the skins.

4 Combine the ricotta and lemon zest in a small bowl. Season with 

ground black pepper, then spread evenly over the bread. Top with

the rocket.

5 Drain the courgette, add to the pea mixture with the broad beans 

and toss to combine. Spoon over the rocket. Drizzle with olive oil and

top with chopped chilli, if using. Serve with lemon wedges to squeeze 

over, if you like. 

Convenient spice Top the bruschetta with dried chilli lakes if 

you don’t have fresh.