Breakfast: Oatmeal With Honey
40g oatmeal cooked in 200ml skimmed milk, drizzle over 1tsp on honey to sweeten. Include 1 medium-sized orange.
Lunch: Chicken Pitta In Creamy Mustard
Combine 100g of chopped up cooked chicken breast (grilled, steamed or boiled) with ¼ a teaspoon Dijon mustard and 2tsp of extra-light mayonnaise. Fill a pita (whole meal) with a green salad (50g) and spoon in the chicken mixture.
Dinner: Seafood Stir Fry
Stir-fry 200g of your preferred seafood (mixed) in 1tsp of oil with ½ red chili, a ½ clove of garlic. Add 1tbsp of chopped up fresh parsley to garnish. Serve the seafood over 100g whole meal pasta (cooked) along with a side portion of mixed-leaf salad.
Snacks: 1 medium-sized pear and 25g of mixed seeds and nuts.
Breakfast: Muesli, Fruit, And Yoghurt
Combine 10g of bran with 1 chopped, deseeded, and peeled apple, 2 small dried apricots (chopped), 1tsp of honey and 1 small pot of low-fat natural yogurt.
Lunch: Lentil Soup
Warm up 300g (1/2 carton) of lentil-soup. Serve with whole meal bread (1 thick slice). For dessert, you can have 2 medium-sized plums.
Dinner: Cod Fillet Served With Salsa
Steam one large cod fillet (180g), serve with boiled potatoes (100g), garden peas (75g) and top with 1tbsp of home-made or shop bought salsa.
100g of raw vegetables cut into bite-sized strips and 2tbsp of hummus for the dip. Examples of veggies include peppers, celery, carrots, broccoli, cucumber, and tomatoes. Divide into 2 if you prefer 2 snacks in a day.
Breakfast: Yoghurt And Pear
Combine 1 sliced pear into a 1 pot of natural low-fat yogurt, and sprinkle with 2tsp of Sunflower seeds. Sweeten with 1tsp of honey drizzled over the yogurt.
Lunch: Butter Bean And Tuna Salad
Mix together tuna (130g canned in water), 100g of butter beans (canned), 1 chopped tomato, ½ red onion sliced or chopped. Top with 1tbsp of freshly chopped parsley. Dress your salad with 1tsp balsamic vinegar (optional). Serve with pumpernickel bread (1 slice).
Dinner: Stir Fried Chicken And Rice
Fry 150g chicken breast (sliced or chopped), 175g stir-fry vegetables (prepared) in 1tsp of oil. Flavor the dish with your favorite spices and herbs (thyme, rosemary or mixed herbs). Serve over 140g of brown rice (cooked).
Snacks:50g strawberries (fresh or frozen) and 20g unsalted nuts.
Breakfast: Oatmeal With Blueberries
Cook 40g of oatmeal in 200ml skimmed milk, and top with 80g of frozen or fresh blueberries.
Lunch: Beans On Toast
Top 200g of baked beans (1/2 can) over whole meal toast (1 thick slice). Have 1 medium-sized orange as your dessert.
Dinner: Smoked Haddock With Lentils And Spinach
Grill a haddock fillet (150g) and top with 50g baby spinach (cooked or raw) and 100g cooked lentils.
Snacks:1 pot of fruit yogurt (low-fat) and 25g unsalted nuts.
Breakfast: Oatmeal And Pink Grapefruit
Cook 40g of oatmeal in 200g of skimmed milk. Add 1tsp of honey and serve with ½ a grapefruit on the side.
Lunch: Vegetable Soup Served With Pumpernickel Bread
Warm up ½ carton of vegetable soup (or make your own vegetable soup) served with pumpernickel bread (1 slice). Have 1 apple for your dessert.
Dinner: Salmon And Vegetables
Poach a salmon fillet (175g), serve with 100g boiled baby potatoes, and steamed broccoli and green beans.
Snacks:1 oatcake with 30g cottage cheese, grapes (1 handful) and satsuma.
Breakfast: Bran Flakes And Fruit Yoghurt
200ml of skimmed milk with 30g bran flakes along with 1 pot of fruit low-fat yogurt. Sprinkle 1 tsp of Sunflower seeds over the yogurt.
Lunch: Grilled Mackerel And A Cherry Tomato Salad
Grill a mackerel fillet (75g). Combine 2 spring onion (sliced or chopped) and 4 cherry tomatoes (chopped into quarters) and spoon the mixture over your fish. Serve with 2 oatcakes and a large mixed-green salad.
Dinner: Steak Served With Mediterranean Vegetables.
Chop up 1 medium tomato, ½ courgette, ½ medium onion, ½ red pepper. Spray over Olive Oil fry-light and roast the veggies until they are tender in your oven. Grill 150g rump steak (lean) to how you like it and serve with 100g bulgar wheat (cooked) and the roasted vegetables.
Snacks:25g of mixed seeds and nuts. Split into 2 portions if you prefer 2 snacks over the day.
Breakfast: Scrambled Eggs And Toast
Scramble 2 eggs in 1 tbsp of skimmed-milk and cook it on the stove-top or in a microwave. Serve over 1 slice of whole meal toast.
Lunch:Crudites And Guacamole With Pitta
Mash ½ avocado, with 1tsp lemon juice, ½ garlic clove, 1 tomato and a little bit of chili for taste. Chop up 100g raw veggies (celery, cucumber, carrots, peppers). Serve the veggies and guacamole with lightly toasted pitta.
Dinner: Turkey Breast With Sweet Potato
Bake the sweet potato (200g) until tender. Brush a Turkey breast (150g) with olive oil before grilling. Serve with 85g garden peas and 90g steamed kale.
Snacks: 1 pot of fruit low-fat yogurt and 1 medium apple.