Here’s the first of the week’s recipes – you can repeat this week through the month, as you like.
Breakfast 300kcal
1 serving buckwheat, date, coconut and pecan granola, served with 100ml skimmed milk and topped with a grated apple
Snack 130kcal
25g dark chocolate
Lunch 410kcal
Wholemeal roll spread on one side with a 1tsp sweet pickle and filled with 30g grated reduced-fat cheddar mixed with some chopped chives. Serve with a carrot cut into sticks
Snack 186kcal
20g sunflower seeds mixed with 20g sultanas
Dinner 503kcal
1 smoky sweet potato peanut butter and quinoa burger. Plus a nectarine to follow
Breakfast 307kcal
2 poached eggs and a grilled tomato on 1 slice sourdough toast, with a little chopped fresh coriander (optional)
Snack 95kcal
1 nectarine and 1 apple, chopped to make a fruit salad
Lunch 405kcal
1 serving spiced cauliflower, tofu, chinese broccoli and cashew stir-fry. Plus an orange to follow
Snack 143kcal
1 slice fruit loaf, toasted and spread with 30g ricotta
Dinner 533kcal
1 serving tray-baked salmon
Breakfast 304kcal
40g fruit-and-fibre-style cereal with 100ml skimmed milk and 1tbsp 2% fat greek yogurt, topped with 80g berries and 10g flaked, toasted almonds
Snack 150kcal
1 banana and an oatcake
Lunch 403kcal
1 serving avocado pesto pasta with peas, asparagus and roasted tomatoes. Plus a 160g bowl strawberries
Snack 130kcal
25g dark chocolate
Dinner 500kcal
Fry ¼ chopped onion in 1tsp olive oil. Add a crushed garlic clove and 125g chopped tomatoes. Season with pepper and a pinch of dried mixed herbs and simmer while you cook 80g wholemeal spaghetti. Stir 150g prawns and 40ml fresh stock into the sauce and cook gently, then mix into the drained pasta and serve with a green salad. Follow with a pear
Breakfast 307kcal
Scramble 2 eggs and serve with a grilled mushroom, garnished with some chopped fresh parsley on a slice of wholemeal toast
Snack 162kcal
Skinny cappuccino and a digestive biscuit
Lunch 429kcal
1 serving roasted maple squash burritos with red slaw
Snack 116kcal
20g unsalted cashew nuts
Dinner 507kcal
1 serving sumac fish parcels
Breakfast 315kcal
Wholemeal pancake filled with 50g ricotta, served with a sliced peach on the side
Snack 100kcal
15g mixed nuts and dried fruits
Lunch 400kcal
2 slices wholemeal bread spread with a little dijon mustard, filled with 100g sliced, roasted turkey and some rocket and served with a tomato salad sprinkled with balsamic vinegar
Snack 124kcal
Carrot sticks with 50g reduced-fat hummus
Dinner 546kcal
1 serving sticky paneer pasta salad
Breakfast 279kcal
1 serving chocolate vanilla chia pudding, served with a sliced banana and 80g berries on the side
Snack 150kcal
1 slice malt loaf and 25g dried apricots
Lunch 400kcal
1 serving baked falafel, roasted carrot and broccoli bowl. Plus a peach to follow
Snack 130kcal
25g dark chocolate
Dinner 545kcal
Cook a lean 120g steak to your liking. Serve topped with half a sliced avocado drizzled with balsamic vinegar, some tenderstem broccoli and 200g boiled new potatoes on the side. Follow with 80g raspberries stirred into 50g 2% fat greek yogurt
Breakfast 310kcal
200g bowl fruit salad followed with a slice of sourdough toast spread with 10g peanut butter
Snack 100kcal
Skinny latte
Lunch 390kcal
1 serving tuna, corn and spinach frittata, with a green salad drizzled with low-fat french dressing
Snack 200kcal
30g bag mixed nuts and dried fruit
Dinner 525kcal
1 serving moroccan beef pilaf
