Filling Breakfasts (around 250 calories)

Porridge

Porridge made from 2tbsp porridge oats and 150ml each of skimmed milk and water. Sweeten with artificial sweetener and top with raspberries. Plus 1 orange.

Beans on toast

1 slice wholemeal toast topped with 1tsp low-fat spread and 1 small can baked beans.

Boiled egg and toast

1 boiled egg with 1 slice wholemeal toast topped with 1tsp low-fat spread. Plus 1 pear.

Peanut butter on toast

2 slices wholemeal toast with 1tbsp peanut butter and a bowl of strawberries.

Fruit salad with oats

Make a fruit salad from 1 orange, 1 apple and 1 kiwi fruit topped with ½ small pot low-fat natural yoghurt and 1tbsp oats.

Filling lunches (around 350 calories)

Pasta and bean salad

Make a salad using ½ small red onion, a handful of mangetout, French beans, baby sweetcorn, 5tbsp red kidney beans (in water), 5tbsp cooked wholewheat pasta and 1tbsp fat-free dressing.

Jacket potato with egg mayo

1 jacket potato with 1 hard-boiled egg mixed with cress and 2tsp reduced-calorie mayo, served with salad with fat-free dressing.

Lentil soup

½ carton fresh lentil soup with 1 small wholemeal roll filled with 1tbsp low-fat soft cheese and salad. Plus 1 small pot fat-free fruit yogurt.

Tuna nicoise salad

Top salad leaves with ½ small can tuna in water, lightly-steamed green beans, 1 quartered hard-boiled egg, 5 cherry tomatoes, 5 small new potatoes in their skins, 5 olives and balsamic vinegar.

Hummus and pitta

5tbsp reduced-fat hummus with 1 wholemeal pitta bread and vegetable crudités. Plus 1 kiwi fruit.

Filling dinners (around 450 calories)

Spaghetti Bolognese

Dry fry 100g extra-lean minced beef until cooked. Add ½ jar ready-made low-fat Bolognese sauce and sliced mushrooms. Simmer till cooked and serve with a 150g cooked wholewheat spaghetti and salad with fat-free dressing.

Creamy tuna, broccoli and sweetcorn pasta

Mix 150g cooked wholewheat pasta twists with ½ small can tuna, 3tbsp sweetcorn, broccoli florets and 2tbsp low-fat soft cheese with garlic and herbs. Heat through and serve with salad and fat-free dressing. Plus 1 bowl fruit salad.

Salmon supper

1 grilled salmon steak with 3 new potatoes in their skins and lightly-steamed vegetables.

Cheese and mushroom omelette

Make an omelette in a non-stick frying pan with 2 beaten eggs, 1tbsp skimmed milk, a handful of sliced mushrooms and 2tbsp grated reduced-fat Cheddar cheese. Serve with salad and fat-free dressing and a 10cm piece Granary baguette.

Jacket potato with beans and cheese

1 jacket potato with 1 small can baked beans, 2tbsp reduced-fat Cheddar cheese, salad and fat-free dressing.

Healthy and filling snacks (around 150 calories)

5 handfuls of air-popped plain popcorn
25g packet of unsalted peanuts
1 orange, 1 apple and 1 kiwi fruit
1 slice wholemeal bread with 1 hard-boiled egg and salad.
½ carton fresh vegetable soup.

(Source: health-heaven)