DAY

BREAKFAST

LUNCH

DINNER

1

2 slices of a whole wheat toast with 2 spoonful marmalade and a fruit of your choice

1 jacket potatoes with 8 tbls of  cottage cheese, 2 slices of pineapples rings canned in juice and salad

Turkey in black bean sauce with noodles

Spray a non-stick frying pan , heat, and fry 1 chopped  onion and 1 clove crushed garlic, until they are soft. Add 175g/6oz skinless turkey, cut into strips, and cook until brown. Stir in ½ sliced red and green pepper and fry until the chicken is cooked. Stir in 3tbsp back bean sauce and heat through. Serve with 1 layer whole wheat noodles, cooked according to the pack instructions.

2

jacket potato with tuna and sweet corn mayo

1 jacket potato with ½ small can tuna in water mixed with 1tbsp canned sweet corn and 1tsp reduced-calorie mayonnaise. Serve with salad.

Mushroom omelet , chips and salad 

Spray a non-stick frying pan with a spray oil, heat, and fry a large handful of sliced mushrooms, until soft. Beat 2 eggs with 1tbsp skimmed milk and pour into the frying pan. Cook until the egg is almost set. Top with 2tbsp grated reduced-fat Cheddar cheese and place under a hot grill until the cheese melts. Serve with 115g/4oz low-fat oven chips and salad.

3

Avocado toast  and yoghurt

1 whole wheat toast filled with shredded lettuce, ½ small avocado, 1 sliced tomato and lemon juice. Plus 1 pot fat-free yoghurt..

Ready meal and salad

Cook a 400-calorie ready meal according to the pack instructions and serve with salad. Plus 1 apple.

4

Cereal with milk and fruit

2 whole wheat cereal with skimmed milk and 1 small banana

Chicken Caesar salad and fruit

Fill a large bowl with lettuce and top with 1 grilled skinless chicken breast, 5 canned anchovies and 1tbsp each of croutons, Parmesan cheese and reduced-fat Caesar dressing. Plus 1 kiwi fruit.

Creamy salmon and broccoli pasta

Place 8tbsp cooked whole wheat pasta in a pan with lightly cooked broccoli florets, ½ small can pink salmon and 3tbsp low-fat soft cheese with garlic and herbs. Heat gently (adding little water if necessary to stop the dish from sticking) until piping hot. Serve with salad.

5

Banana smoothie and fruit

Blend 1 small banana with 150ml/¼pint skimmed milk and 1 pot low-fat natural yoghurt. Plus 1 peach.

Ham, cheese and tomato omelet with salad

Make an omelet: spray a non-stick pan with a spray oil and heat. Beat 2 eggs with 1tbsp skimmed milk, 2 slices chopped lean ham and 1 chopped tomato. Pour into the pan and cook until the egg is almost set. Top with 3tbsp grated reduced-fat Cheddar cheese and place under a hot grill until the cheese has melted. Serve with salad.

Chicken salad with fruit salad and ice cream

Serve 1 grilled skinless chicken breast with 5 new potatoes boiled in their skins and salad. Plus 1 bowl fresh fruit salad with 1 scoop reduced-fat ice cream.

6

Cooked breakfast

1 grilled low-fat sausage, 1 grilled rasher lean bacon, 1 grilled tomato, a few poached mushrooms and 1 poached egg.

Hummus, salad and pita bread with fruit

1 whole wheat pita bread with ¼ small pot reduced-fat hummus and crudités. Plus 1 small banana.

Cod and prawn parcels with chocolate mousse and fruit

Place 1 cod fillet, a handful of peeled prawns, 1tbsp chopped fresh parsley, lemon juice and 1tbsp dry white wine on a piece of tin foil and wrap up to form a parcel. Place on a baking tray and bake until cooked through. Serve with 5 new potatoes boiled in their skins and steamed vegetables. Plus 1 pot low-fat chocolate mousse and 10 strawberries.

7

BLT sandwich

2 slices whole wheat bread filled with 2 grilled  back bacon slices, lettuce and 1 tomato.

Soup and toast with mousse and fruit

1 small can carrot and coriander soup with 2 slices whole wheat  toast. +

1 pot low-fat fruit mousse and 1 peach.

Bacon and tomato pasta

Spray a non-stick frying pan with a spray oil, heat, and fry 1 chopped small onion, until soft. Add 2 chopped rashers lean back bacon and cook for a few minutes. Drain any excess oil, add 1 small can chopped tomatoes, 1tbsp tomato purée, 2tbsp sweet corn, a pinch of basil and 1tbsp dry white wine. Simmer until cooked through and the sauce thickens. Stir in 6tbsp cooked whole wheat pasta, heat through and serve with 1tbsp Parmesan cheese and salad.