Breakfast lunch

(300 cals each)

Avocado on TOAST (ve)

Serve half an avocado (70g), sliced and spread on a slice of toasted sourdough bread, along with a large tomato, diced, and mixed with freshly torn basil leaves and freshly ground black pepper.

French TOAST (v)

Whisk an egg with a pinch of cinnamon and

1/2tsp of zero-calorie sugar, like Stevia. Dip in two slices of granary bread and fry in a non-stick pan with olive oil spray for 2-3 mins each side. Serve with a blob of fromage frais and 80g of fresh or canned peach.

Porridge Quick-start (v)

Make a bowl of porridge using 40g of porridge oats and 300ml of skimmed milk. Scatter with 20g of chopped apricots.

APPLE Muesli (v)

Serve 40g of sugar-free muesli and a grated apple with 150ml of skimmed milk.

overnight Berry oats (v)

Mix 40g of unsweetened muesli with 100ml of skimmed milk and leave overnight in the fridge. When ready to serve, stir in a grated apple, 45g of plain low-fat yoghurt and 80g of frozen berries, sprinkled with sweetener.

spicy Poached eggs (v)

Heat 1tsp of olive oil in a small non-stick pan and gently cook 80g each of sliced yellow and green peppers and 150g of canned tomatoes. Season with black pepper and a pinch of cumin. Serve with a poached egg and a slice of wholemeal bread.

BACON sandwich

Make with 1 lean grilled rasher of bacon and 2 slices of wholemeal bread. Top with slices of tomato. Make it veggie and vegan: Replace with Quorn bacon for veggies, or vegan Quorn ham slices for vegans.

Cheese And Pickle sandwich (v)

Make with 2 slices of wholemeal bread, 30g of grated reduced fat Cheddar and a tsp of pickle, and serve with 8 cherry tomatoes.

Tuna And Beetroot salad

Mix 1tbsp of fromage frais with 1tsp each of horseradish relish, lemon juice and chopped chives. Add 100g of tinned tuna in water, drained, and a small grated beetroot. Season and serve with a warmed 60g wholemeal roll. Follow with an apple and a satsuma.

Make it veggie and vegan: Swap the tuna for a small handful of chickpeas

Quorn And Avocado PITTA (ve)

Mix half a diced avocado (70g) with 70g of vegan Quorn ham pieces, a handful of shredded lettuce and 50g of diced cucumber, plus squeezed lemon juice and black pepper. Serve in a wholemeal pitta.

Chicken Mayo sandwich

Toast two slices of wholemeal bread and spread with 10g of reduced fat mayonnaise. Lay on top 100g of sliced, cold roasted chicken and lots of sliced

cucumber, sprinkle with a finely chopped spring onion stalk. Season with black pepper.

Make it veggie and vegan: Replace the chicken with Quorn slices. To make it vegan, swap the mayo for vegan mayo.

Baked Potato and Beans (V)

Bake a medium potato, add 200g of reduced-sugar-and-salt baked beans and serve with a large green salad, drizzled with balsamic vinegar, plus 1 apple.

Goat's Cheese salad (V)

Mix 100g of cooked brown lentils with a diced spring onion, half each of a red and yellow pepper (diced), 30g of goat’s cheese, a handful of rocket and 1tsp each of olive oil and balsamic vinegar. Top with 1tsp of toasted pine nuts and half a slice of sourdough bread.

Bean soup with sourdough Bread (V)

Heat 1tsp of olive oil and sauté 50g each of diced leek and celery for 10 mins. Add 175g of canned mixed beans, 225ml of stock and 4 mint leaves, then simmer for 20 mins. Blend and serve with a slice of toasted sourdough, drizzled with olive oil.