Get Tonia's recipes

Before you get cooking, you must read Tonia's plan to make sure you're eating the right amounts at the right times. Below is a list of all her breakfasts, lunch, main meals and snack recipes.

Breakfasts

I suggest that you start each day with a green tea and half or whole grapefruit. If you are taking certain medication please check that you are able to do this.

Avoid caffeinated drinks in the morning where possible, but if you do need to drink them, limit yourself to two cups a day.

Remember to drink plenty of water. You should aim to drink at least 2 litres a day.

Feel free to pick any of the recipes. You can have them on more than one day, but it’s good to try out new things.

Here's a list of some great breakfasts to start you up for the day

• 2 shredded wheat with banana and cinnamon.

• 2 shredded wheat with raspberries and strawberries

• Greek yogurt savoury with olives and mint

• Greek yogurt sweet with seasonal fruit

• Avocado, tomatoes and feta on whole wheat toast

• Herb omelette

• Poached or boiled eggs

• Herby eggs with tomato and smoked salmon

• Scrambled eggs with courgettes and turmeric

• Scrambled eggs with spinach and roasted tomatoes

• Mini English breakfast

• Buckwheat pancakes with fresh berry sauce

• Nutty porridge

• Pear and cinnamon millet

• Wake up pear shake

• High energy breakfast shake

• Super tummy smoothie

Light bites and lunches

Ideally you should eat your main meal at lunchtime as this helps digestion, but in this 24/7 world that’s not often practical. So if you can’t sit down to a meal at lunchtime in the week, try one of the bigger meals at weekends or when you are off work.

• Sweet potato with cottage cheese

• Sweet potato with tuna

• Sweet potato with tzatziki chicken or seafood stew

• Chicken and peanut butter salad

• Greek salad pittas

• Egg salad

• Two healthy hummus ideas

• Anchovy, sun dried tomato and avocado open sandwich

• Tonia’s prawns

• Prawns with garlic

• Roasted octopus or squid with parsley

• Swordfish Greek style

• Sea bream (or white fish) with capers

• Warm chicken tzatziki

• Easy chicken pittas

• Chickpea and cumin soup

• Chickpea and feta salad

• Vegetarian stuffed peppers

• Beef patties

• Lamb and watermelon salad

Main meals

These can actually be eaten for lunch or dinner as ideally you should eat your main meal at lunchtime - these are just our most substantial dishes.

Aim to eat your last meal or snack of the day at least two hours before you go to bed.

• Salmon parcels

• Monkfish (or cod) with orange and mint salsa

• Pork stuffed peppers

• Meatballs a la Greque

• Apple and turkey patties

• Lamb koftas with spicy yogurt tahini dip

• Tonia's best tomato sauce

• Easy seafood stew

• Simple stir fry

• Greek style pork

• Lemon and yogurt chicken

• Cypriot chicken and cumin potatoes

• Chicken and preserved lemon stew

• Slow cooked Greek lamb with lemon and olives

• Simple veggie stir fry

• Veggie stuffed peppers

Snacks

The plan allows you two snacks a day between your three meals.

Get Tonia's tips and ideas about snacking

• Sweet muffin

• Savoury feta and organo muffins

• Banana, date and walnut cake

• Low sugar salsa

• Spinach and yogurt dip

• Tahini dip

• Yogurt tahini dip

• The perfect tomato sauce

• Speedy and brilliant hummus

• Greek yogurt with sweet and savoury toppings

Go back to the Sun, Sea and Sugar Free plan

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