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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

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.

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

Sainsbury’s chicken and maple bacon sandwich, 145g pack of mango

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

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.

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

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

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: pack pepper stir fry, pack (200g) fresh egg noodles, small chicken breast, portion oyster stir-fry sauce

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

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

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

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

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