Here are some ideas:
Lunch:
Soup and Healthy extra wholemeal bread
Leftover dinner
Crustless Quiche (basically a chunky big omelette, you can try adding potatoes for a cake like density) with salad
Egg fried rice with vegetables
Couscous (ready made spice sensation for example one sachet is 1 syn) wth tomatoes, cucumber and cooked meat or quorn
Mug shots (emergency food..)
Jacket potato with tuna and sweetcorn or baked beans
beans or scrambled eggs on toast
Dinner:
Shepherds pie made with extra lean 5% mince or quorn mince
Chili, stews, casserole, marinated and grilled meats with SW chips, salad
Stirfry and noodles or rice
Chicken or vegetable or meat curry with rice
Really, just adapt recipes so they are cooked in frylight..
I dont know what you can have for a healthy extra A instead of milk..i believe its all listed in the book. Make sure you have it, so worth it. good luck
ps like the name hahaha