LUNCH 600cals

toast, handful cherry tomatoes, 2 slices unbuttered malt loaf (579 cals)

Mackerel is very good for you, as it’s packed with loads of heart-healthy Omega-3s. It is quite high in calories, but you can easily include it in a 600 calorie lunch – and there’s still room to treat yourself with malt loaf afterwards. Half bag Caesar salad

kit (Tesco) with a skinless chicken breast and a wholemeal pitta bread, with 25g bag of crisps (598 cals)

Caesar salad can vary depending on the dressing, so do check the nutrition information. But it should leave you enough calories spare to include a pitta and a small pack of crisps.

Fish finger sandwich (4 fish fingers, 2 slices lightly buttered bread), large apple (581 cals)

Comfort food at its best – and the good news is that this fish finger sarnie and an apple meet your lunchtime calorie target.

Sainsbury’s chicken and maple bacon sandwich, 145g pack of mango (575 cals)

Grab this bought sandwich and ready chopped mango and you have a lunch on the run within the new recommended regime.

Large wrap filled with 100g serving of tuna mayo and sweetcorn (578 cals)

Tuna mayo racks up the calories – but you can pile plenty of it into a wrap (with some sweetcorn for extra fibre) and still come in at under 600 calories. Just don’t have any chocolate afterwards.