Choose one of the following every day (approx 500 cals):
Heat 2 tsp olive oil in a pan. Add 1 chopped onion, 2 chopped celery stalks, 2 crushed garlic cloves and 1 seeded jalapeño and fry for 5 mins until soft. Add 450g minced skinless chicken and cook for another 5 mins until chicken is cooked through. Next, add 2 1/2 tbsp chilli powder, 2 tsp ground cumin, 1 tsp dried oregano and 1/4 tsp salt. Stir to coat chicken and vegetables. Add 2 large chopped tomatoes, 2 tsp tomato purée and 1 can red kidney beans, rinsed and drained. Bring to the boil then reduce heat, cover and
simmer for 30 mins. Serve topped with low-fat yogurt.
OR STEAK WITH PEACHGLAZED CARROTS AND SWEET POTATOES
Blanch 2 large sweet potatoes in boiling water for 8 mins or until soft. Drain and return to pan. Add 24 baby carrots (topped and tailed), 2 fresh sliced peaches, 2 tbsp water and 1 tbsp reduced-salt soy sauce. Cook over medium heat, uncovered, for 5 mins until carrots are tender and liquid is absorbed. Meanwhile, cook 225g bulgur wheat according to instructions. While potatoes are cooking,
score 4 fillet steaks on both sides. Rub with a little salt, pepper and chopped garlic on both sides. Grill until cooked to your preference then leave to rest for 10 mins. Meanwhile, cook broccoli until al dente. Serve steaks with sweet potato mixture, broccoli and bulgur wheat.
OR OVEN-ROASTED SALMON WITH TROPICAL SALSA
Preheat the oven to 200°C. Brush 4 pieces of salmon with a mixture of lime juice and black pepper and transfer to a non-stick baking tray. Arrange 12 asparagus spears alongside the salmon. Roast for 15 mins, until fish is cooked through. Meanwhile, to make salsa,
combine 1 mango, peeled, pitted and diced, 1 papaya, peeled, pitted and diced, 1/2 red onion, 2 tbsp chopped fresh coriander and 1 tbsp lime juice. Serve salmon with salsa, 3 tbsp cooked rice and asparagus.
PLUS ANY OF THE FOLLOWING:
fruit salad made from 1 apple, 1 pear, 1 orange and handful grapes.
a bowl of raspberries and 1 chopped nectarine.
HEALTHY SNACKS: Choose one of the following treats every day (approx 150 cals)
Eight strawberries dipped in 2 squares of melted dark chocolate (at least 70 per cent cocoa).
2 rye crispbreads topped with 2 tbsp low-fat hummus and sliced cucumber,
1 cup of sugar snap peas with 3 tbsp of low-fat hummus
Apple with 1 tbsp organic peanut butter
OR Cut a banana in half lengthways, dip in vanilla yogurt, sprinkle with a few almonds, wrap in cling film and freeze for a healthy alternative to ice-cream.