DINNER 600cals

Small (125g) breaded cod fillet with 150g baked chips and peas (620 calories)

Forget chippy fish and chips (they have at least 800-1,000 calories). Go for a small breaded fillet and oven chips (weigh them out) to be on target.

Roast chicken dinner: one chicken leg with skin, 2 small roasties, broccoli, carrots, granule gravy (612 cals)

A roast dinner is doable within the 600 calorie target, but you do need to watch portion size – two small roast potatoes… and no Yorkshire puds.

Chicken stir fry: 1/2 pack pepper stir fry, 1/2 pack (200g) fresh egg noodles, small chicken breast, portion oyster stir-fry sauce (618 cals)

You can have a good sized chicken stir-fry, but watch what sauce you add – a splash of soy sauce has negligible calories, oyster sauce has around 50, but sweet chilli has 100 calories or more.

Small baked salmon fillet, half sachet parsley sauce (made up), 200g boiled new potatoes, peas and carrots (575 cals)

Omega-3 rich salmon with boiled new potatoes, veg and parsley sauce made with semi-skimmed milk make a nutritious meal within your target.

135g (before cooking) boneless pork loin chop, grilled, with 250g Cheddar mash and spinach (577 cals)

You’ll need to stop at one chop, but it means you can also have a portion of cheesy mash and spinach, which is as near guilt-free comfort food as it gets.

Prawn Thai curry: 125g stir fried raw prawns, half jar Loyd Grossman Red Thai Curry Sauce, 180g boiled rice and 20g prawn crackers (583 cals)

Make this your lower calorie stand-in for a Friday night takeaway (it’s just as quick).

But portion those prawn crackers out into a bowl – you’ll eat way more than you should if you graze straight from the bag.

Portion of homemade spag bol: 200g boiled pasta, 100g cooked 12% fat mince, portion of bolognese sauce from jar (603 cals)

You’ll need a modest sized serving to save you shooting past 600 calories. Avoid fatty mince and measure out spaghetti before cooking it.