BreakfastBlueberry crunch: 2 handfuls of blueberries with 1 small pot fat-free Greek yogurt, 2tbsp toasted oats and 2tsp chopped nuts.LunchCrispbread ploughman’s: Serve 4 rye crispbreads with 30g Brie, 2 celery sticks, 1tbsp pickle, 1 apple, a handful of grapes and 2 pickled onions.DinnerVegetable and butter bean stew: Slice 1 small onion, 1 celery stick, ½ leek, 1 carrot, ¼ swede and 1 medium-sized potato. Put in a pan with 150ml reduced-salt vegetable stock, ½ can chopped tomatoes, 1tbsp tomato puree, ½ can drained butter beans, chopped parsley and 1 bay leaf. Simmer until the veg are cooked.

BreakfastWeetabix and fruit: Serve 2 Weetabix with skimmed milk and 1 kiwi fruit. Plus 1 small glass unsweetened orange juice.LunchTuna and sweetcorn roll: Fill 1 granary roll with ½ can tuna in water mixed with 2tbsp sweetcorn, 2 chopped spring onions, fresh parsley and a squeeze of lemon juice. Plus 1 small pot fat-free fruit yogurt.Veggie option: replace the tuna with 1 hard-boiled egg.DinnerPork stir fry with rice: Slice and fry 100g lean pork tossed in Chinese five spice powder in 1tsp sunflower oil until brown. Add ½ bag stir-fry vegetables and stir fry for a few mins. Add 1tbsp reduced-salt soy sauce and heat through. Serve with 6tbsp cooked brown rice.Veggie option: replace the pork with 150g plain tofu.

BreakfastTwo-fruit salad with yogurt: Mix together 1 chopped apple and a handful of halved grapes and top with 1 small pot fat-free Greek yogurt and 2tsp flaked almonds.LunchHam salad wrap: 1 wholemeal wrap filled with 2 slices lean ham and salad. Plus 1 apple and 1 small pot fat-free fruit yogurt.Veggie option: replace the ham with 2tbsp grated reduced-fat Cheddar.DinnerCreamy salmon and watercress pasta: Mix 6tbsp cooked wholewheat pasta shells with ½ small can pink salmon, a handful of chopped watercress and 2tbsp reduced-fat crème fraiche. Season with black pepper, heat through and serve with salad.Veggie option: replace the salmon with ½ can chickpeas.

BreakfastBoiled egg and toast: Serve 1 boiled egg with 1 slice wholegrain toast topped with 1tsp low-fat spread. Plus 1 small glass fresh orange juice and 1 slice galia melon.LunchLA-style lunch: 2 slices rye bread topped with 4tbsp low-fat cottage cheese mixed with ½ chopped mango and 2 chopped walnut halves.DinnerChickpea, potato and cauliflower curry: Chop 1 small onion, 1 carrot and 1 small sweet potato. Fry, together with a little garlic and ginger, a handful of cauliflower florets and curry powder to taste in 1tsp sunflower oil until starting to soften. Add ½ can drained chick peas, ½ can chopped tomatoes, 1tbsp tomato puree and a little reduced-salt vegetable stock if needed. Season and cook for around 20 mins until the sauce thickens. Serve topped with fresh coriander.

BreakfastSummer fruit porridge: Bowl of porridge made with 4tbsp porridge oats and 275ml skimmed milk, topped with 2 handfuls frozen summer fruits.LunchScrambled eggs on toast: 1 slice wholegrain toast topped with 1tsp low-fat spread and 2 eggs scrambled with 2 diced tomatoes. Plus 1 apple.DinnerBroccoli and walnut tagliatelle: mix 150g cooked tagliatelle with steamed broccoli, 4tbsp low-fat soft cheese with garlic and herbs and 6 crushed walnut halves. Heat through and serve with mixed leaves.

BreakfastClassic no-fuss brekkie: Serve 2 Shredded Wheat with skimmed milk. Plus 1 small glass OJ.LunchHummus with crudités and pitta: Serve 5tbsp reduced-fat hummus with 1 wholemeal pitta and 1 carrot, 1 celery stick and ½ green pepper cut into crudités. Plus 1 clementine.DinnerSalmon and new potato salad: Make a potato salad from 3 boiled and chopped new potatoes in their skins, 2tbsp reduced-fat sour cream and 3 chopped spring onions and chives. Serve with 1 grilled salmon steak and salad.Veggie option: replace this dinner with a 400-calorie vegetarian ready meal.

BreakfastPoached egg on toast: Serve 1 poached egg and 1 grilled tomato with 1 slice wholegrain toast topped with 1tsp low-fat spread. Plus 1 apple.LunchMinestrone soup with a cheese roll: Serve ½ carton fresh minestrone soup with 1 granary roll filled with 2tbsp low-fat soft cheese fat cheese and salad. Plus 1 apple.DinnerChilli bowl: Dry fry 100g lean minced beef, 1 sliced small onion, ½ sliced green pepper and chilli powder to taste until browned. Add ½ can drained red kidney beans, 150ml reduced-salt beef stock, ½ can chopped tomatoes and 1tbsp tomato puree. Simmer until the vegetables are cooked and the sauce thickened. Serve with 1tbsp reduced-fat soured cream and mixed leaves.Veggie option: replace the beef mince with 165g Quorn mince and use vegetable stock.

BreakfastPeanut butter and banana on toast: Top 1 slice wholegrain toast with 2tsp peanut butter and 1 banana. Plus a handful of blueberries.LunchBeef and horseradish sandwich: Fill 2 slices wholegrain bread with 2tsp low-fat spread, 2 slices lean beef, 1tsp horseradish sauce and 1 tomato. Plus 1 apple and 1 clementineVeggie option: replace the beef and horseradish with 1 hardboiled egg.DinnerRoasted vegetable and goat’s cheese cous cous: Chop and roast ½ courgette, ½ red and green pepper, a handful of peeled butternut squash and a handful of cherry tomatoes in 2tsp olive oil. Mix with 6tbsp prepared couscous, 50g crumbled goat’s cheese, fresh coriander and black pepper.

Enjoy ONE SNACK a day1 slice wholegrain toast with 2tsp peanut butter and a handful of blueberries2 oatcakes topped with 2tbsp low-fat soft cheese and sliced cucumber1 small pot fat-free yogurt and 1 small banana1tbsp unsalted peanuts mixed with 1tbsp raisins1 small pack of sushi (around 150 calories)Banana shake made from 1 small banana and 200ml skimmed milk4tbsp guacamole with ½ sliced red pepper and 1 carrot1 mini wholemeal pitta bread with 2tbsp reduced-fat hummus and 1 clementine1 slice rye bread topped with 2tbsp guacamole and 1 tomato1 small grilled skinless chicken breast with salad and 1tbsp fat-free dressing1 small pot fat-free fruit yogurt topped with 2tsp sunflower seeds

Tuck into ONE TREAT each day1 mug low-fat instant hot chocolate drink and 2 small choc chip cookies2 chocolate digestive biscuits1 slice of malt loaf with 1tsp low-fat spread with 1 mug low-fat instant hot chocolate drinks30g plain chocolate1 small packet of crisps or savoury snacks (around 150 calories)12 tortilla chips dipped into salsa1 scoop of ice cream with 1tbsp chocolate ice cream sauce1 toasted crumpet with 1tsp each low-fat spread and jam1 French fancy cake or 1 thin slice Swiss roll and 1 mug low-fat instant hot chocolate drinks2 single (25ml) measures of spirits eg gin, vodka, whisky, rum or brandy with a calorie-free mixer eg. diet cola, slimline tonic, diet lemonade with 2 sesame seed breadsticks1 medium sized (175ml) glass of red or dry white wine