BreakfastBeans on toast: Top 1 slice wholegrain toast with 1tsp low-fat spread and 1 small pot reduced-sugar and reduced-salt baked beans.LunchItalian tricolour salad: Chop ½ small ball reduced-fat mozzarella cheese, ½ small avocado and 2 chopped ripe tomatoes into bite sized pieces and toss with basil, lemon juice and balsamic vinegar to serve. Serve with a 5cm piece granary baguette.DinnerFish pie: Steam 170g white fish then remove any bones, flake and mix with 2tbsp garden peas, snipped chives and 1tbsp reduced-fat crème fraiche. Put in a small ovenproof dish and top with 1 medium-sized potato, mashed with 1tbsp skimmed milk. Bake for 10 min until the top is golden and serve with steamed carrots and broccoli.Veggie option: replace this dish with a 400-calorie vegetarian ready meal.

BreakfastApple cereal: Serve 2 Shredded Wheat with 1 chopped apple and skimmed milk.LunchCottage cheese and chive jacket potato: Top 1 large jacket potato with 3tbsp low-fat cottage cheese mixed with 4 chopped spring onions and chives, and serve with salad. Plus 1 clementine.DinnerSteak and roasted veg: Roast a handful of chopped butternut squash, a handful each of cherry tomatoes and small mushrooms, 1 small sliced red onion, ½ sliced red pepper and fresh herbs in 1tsp olive oil until cooked through. Serve with 1 small grilled lean rump steak.
Veggie option: replace the steak with a Tesco Meat-free Red Onion and Goat’s Cheese Tart.

BreakfastTomatoes on toast: Top 2 slices wholegrain toast with 2 ripe tomatoes, black pepper, fresh basil and 1tsp olive oil. Plus 1 satsuma.LunchSushi and fruit salad: Serve 1 medium-sized box of sushi (around 300 calories) and 1 small tub fruit salad.Veggie option: replace the sushi with a 300-calorie vegetarian salad or sandwich.DinnerGreen vegetable penne pesto: Mix 6tbsp cooked wholewheat penne with steamed green beans, asparagus and broccoli (all cut into bite-sized pieces) and mix with 1tbsp pesto. Heat through and serve with 1tbsp Parmesan and salad. Plus 1 clementine.

BreakfastHomemade muesli: Mix together 2tbsp each of oats and branflakes, 1tbsp raisins, and 2tsp mixed nuts and seeds, and serve with skimmed milk.LunchCheese and biscuits: Serve 4 rye crispbreads with 2 slices lean ham, 4tbsp low-fat cottage cheese, 1 sliced tomato and cucumber. Plus a handful of grapes.Veggie option: replace the ham with another 2tbsp low-fat cottage cheese or 2 canned pineapple rings in juice (drained).DinnerGrilled lamb with rosemary potatoes: Cut 1 medium-sized potato into cubes and roast with 1tsp olive oil and fresh rosemary until cooked through. Serve with 1 grilled lean loin lamb chop and steamed baby corn and mangetout with 2tsp mint sauce.Veggie option: Replace the lamb with 2 Quorn burgers.

BreakfastApricot cereal: Serve 6tbsp branflakes with 4 chopped dried apricots and skimmed milk.LunchTomato soup and bread: Serve ½ carton fresh tomato soup with 1 slice wholegrain toast topped with 1tbsp grated reduced-fat cheese, melted. Plus 1 pot fat-free fruit yogurt and 1 apple.DinnerPrawn kebabs with salad and brown rice: Thread 10 King prawns and cherry tomatoes onto two skewers. Brush with a little olive oil and lemon juice and grill until cooked. Serve with 6tbsp cooked brown rice, salad and 3tbsp guacamole.Veggie option: replace the prawns with 50g marinated tofu.

BreakfastGreek-style banana: Top 1 sliced banana with 1 small pot fat-free Greek yogurt and 1tsp each of flaked almonds and honey.LunchChicken and rice salad: Mix 5tbsp cooked brown rice with 1 grilled skinless chicken breast, watercress, 3 spring onions, ½ green pepper and 2tbsp tzatziki.Veggie option: replace the chicken with ½ can mixed beans and an extra 1tbsp cooked brown rice.DinnerSpaghetti Bolognese: Dry fry 100g lean minced beef, crushed garlic and 1 small onion until brown. Add 1 sliced carrot, a handful of sliced mushrooms, ½ can chopped tomatoes, 1tbsp tomato purée, mixed herbs, black pepper and 150ml reduced-salt beef stock. Simmer until the veg are cooked through and the sauce thickened. Serve with 100g cooked wholewheat spaghetti and salad.Veggie option: replace the beef mince with 165g Quorn mince and use vegetable stock.

Have one a day, pick from• 2 rye crispbreads with 2tbsp low-fat cottage cheese and sliced kiwi• Mini pitta with 1 boiled egg• 20 unsalted almonds• 1 Shredded Wheat, skimmed milk and 2 handfuls of blueberries• Banana shake (1 banana blended with 200ml skimmed milk)• 3 slices lean ham spread with 3tbsp low-fat cottage cheese and sliced cucumber, rolled up• ½ carton veg or tomato soup

Have one a day, pick from: • 1 slice malt loaf with 1tsp low-fat spread and a low-cal hot chocolate• 30g plain chocolate• 12 tortilla chips dipped into salsa• Wholegrain toast with 1tbsp Nutella• Medium (175ml) glass of white or red