Recipes...

Soup

Dice one stick celery, one carrot, one onion, add one packet chicken noodle soup (home brand) and add water, bring to the boil and simmer, add anything leftover in the fridge, eg spinach, left over pasta or pasta sauce, and/or from the pantry, a small can drained tuna, wheat, rice or bean thread noodles, etc.

If you prefer creamed soups, then follow the above recipe, then puree the soup, add ½ cup milk, reheat and serve.

Sweetcorn soup One onion, diced, fry in a teaspoon of oil until soft, add little salt, then one packet of (dry) chicken noodle soup mix, one litre of water, one can of creamed corn, bring to the boil and simmer 5 mins, add some cooked diced chicken (from the freezer) or a drained can of tuna, or some bean curd puffs, or none of these.  Add a beaten egg, drizzled into the soup (or not if you don’t like egg). You can add some bean thread noodles, or instant vermicelli noodles (check you may need more water).  Add 2 tablespoon soy sauce & a teaspoon of peanut butter.  Finish with sliced spring onions, chopped coriander and/or dried fried shallots.  Or parsley finely chopped.

Omelette 

With smoked salmon, capers and spring onion, or omelette with sun dried tomatoes or scrambled eggs on one slice of unbuttered toast, with small salad of tomato-cucumber and onion.

Meat/Veg: defrost some frozen left over (cooked low fat) sausages with a quick salad, or some left-over roast meat (chicken, lamb) with peas and sweet potato.

Baked beans (1/2 440g can per person) with tomatoes, mushrooms, or jar pasta sauce.

Quick lunch plans:

Pizza made on pita bread (where the pita has no more than 25g carbs per serve) with bottled prepared pasta sauce, some grated mozzarella (I store in the freezer), sliced capsicum, tomato, onion, olives and grill/bake 180 degrees until crisp.

Or Indian pizza also on pita bread, with (bottled) Indian chilli sauce, feta or no cheese, some capsicum, tomato, onion or left overs and grill until crisp.

Tomato-onion bake

On a baking tray or dish, I place three slices of bread, cubed and either lightly buttered/margarined or small drizzle olive oil, top with sliced onions, salt, sliced tomatoes, salt pepper and a little olive oil, bake 180 degrees for 20minutes, toss, bake another 20 mins until onions are soft and cooked, the bread is crisp and the tomatoes are rich. (serves 2)

A sandwich, two pieces of bread, not a roll, not pizza, no cheese.