Here’s the first of the week’s recipes – you can repeat this week through the month, as you like.
Breakfast 300kcal
Use 40g oats and 300ml skimmed milk to make up a bowl of porridge. Top with 2 chopped dried apricots
Snack 130kcal
25g dark chocolate
Lunch 398kcal
Make a sandwich using 2 slices wholemeal bread spread with salad cream. Fill with ham or Quorn slices and crisp iceberg lettuce. Have a pear to follow
Snack 176kcal
30g unsalted cashew nuts
Dinner 504kcal
1 serving easy broccoli and blue cheese risotto. Followed by a baked apple with 2tbsp plain yogurt
Breakfast 300kcal
Warm 200g reduced sugar and salt baked beans and serve on 2 slices wholemeal toast
Snack 141kcal
150g natural low-fat yogurt with an apple
Lunch 398kcal
Mix 50g reduced-fat hummus with 1 diced tomato and a pinch of paprika. Use to fill a wholemeal wrap along with a few fresh rocket leaves. Have an apple to follow
Snack 155kcal
1 oatcake with 15g ricotta and 100g sliced melon
Dinner 517kcal
1 serving crispy chicken thighs with pepper and pesto
Breakfast 305kcal
2 fig, walnut and ginger balls with 1 small banana
Snack 150kcal
1 slice fruit bread and 2 satsumas
Lunch 421kcal
Cook 50g brown basmati rice and cool. Mix with 60g canned or cooked and cooled salmon. Serve with a salad made from a sliced green apple and half a sliced fennel bulb dressed with 1tsp olive oil and a squeeze of fresh lemon juice
Snack 165kcal
25g dark chocolate and 1 kiwi
Dinner 483kcal
1 serving lentil and vegetable penne
Breakfast 298kcal
Serve 2 scrambled eggs on 1 slice wholemeal toast with a large grilled mushroom spritzed with spray olive oil
Snack 166kcal
150g low-fat greek yogurt and 80g grapes
Lunch 419kcal
Serve 100g light mozzarella with 1 sliced tomato and some fresh basil drizzled with 1tsp olive oil. Have a grated carrot salad on the side with a squeeze of lemon juice and some chopped fresh coriander. Serve with a toasted wholemeal pitta cut diagonally into strips
Snack 157kcal
25g unsalted pistachio nuts
Dinner 465kcal
1 serving pork and hoisin stir-fry. For pudding, have a banana grilled in foil with orange juice and a pinch of ground cardamom topped with 50g low-fat greek yogurt
Breakfast 298kcal
Serve 2 Oatibix with 150ml skimmed milk and 1 sliced banana
Snack 180kcal
Skinny cappuccino, 1 apple and 1 satsuma
Lunch 382kcal
1 serving tuna, sweetcorn and onion toasties with veg crisps
Snack 118kcal
20g pumpkin seeds
Dinner 500kcal
Prepare 75g ready-to-heat rice as per pack instructions and cook 35g short-cut penne for 10 min. Drain. Fry a small diced onion for 7 min, then add 1 crushed garlic clove for further 1 min. Add a pinch of paprika and ground coriander, stir for a further 1 min, then add 150g each canned tomatoes and green lentils. Simmer for 10 min. Add the rice and pasta and serve. Have a pear to follow
Breakfast 310kcal
Have 50g low-fat greek yogurt with 80g berries of your choice. Plus a warm croissant
Snack 100kcal
1 slice toasted fruit bread
Lunch 398kcal
1 serving zesty ricotta and chargrilled vegetable stacks with 1 kiwi to follow
Snack 183kcal
30g raw almonds
Dinner 487kcal
1 serving lighter cottage pie with 150g grapes to follow
Breakfast 314kcal
Serve a 40g grilled vegetarian sausage (or 1 reduced-fat standard sausage) with 1 grilled tomato, 1 grilled mushroom and 1 fried egg on 1 slice wholemeal toast
Snack 135kcal
Make a small fruit salad with 1 sliced banana and 1 sliced kiwi
Lunch 410kcal
1 serving chicken minestrone with 1 slice of wholemeal toast
Snack 163kcal
1 wholemeal thin spread with 10g peanut butter and topped with cucumber slices
Dinner 550kcal
1 serving roast tandoori-spiced salmon with quinoa and lemon yogurt
