Calorie counting the Nordic way

Enjoy this delicious nutrient-packed plan, from the experts at Lifesum

Losing weight is all about monitoring calories in versus calories out. But nutrition is equally, if not more, important in terms of keeping you looking and feeling fantastic. That’s where Lifesum, a nutrition app with nutritious recipes in the exact right portion for you, comes in.

We’ve teamed up with them to give you an exclusive plan filled with the nutrients you need for optimal wellbeing, while you lose weight at a healthy rate of 1-2lbs a week by eating approximately 1,600-1,700 calories a day. We’re also giving you a free month of their Premium plan, normally £9.99.

Breakfast choices Scrambled eggs and smoked salmon

400 calories, 28g carbs,

29g protein, 17g fat

Whisk 2 eggs in a small bowl. Season with ½tsp sea salt and ¼tsp pepper. Pour into a non-stick skillet on a medium heat and stir until set. Top with 1tbsp chives and 50g smoked salmon. Serve with a slice of wholewheat bread, toasted.

Mocha chia pudding

333 calories, 42g carbs,

13g protein, 14g fat

In a bowl, stir together 180ml unsweetened plant-based milk, 2tbsp chia seeds, 3tbsp rolled oats, ½tsp vanilla extract, 2tbsp cold coffee, 1tbsp honey, ½tbsp unsweetened cocoa powder and a pinch of sea salt. Pour into a small glass and refrigerate overnight. Serve in the morning with 1tbsp coconut flakes on top.

Swedish pancakes with pear compote

346 calories, 44g carbs,

16g protein, 14g fat

Add half a chopped pear, 120ml water, 1tsp chopped ginger, ½tsp cinnamon and ½tsp honey to a small saucepan and bring to a boil on medium heat. Simmer for 10 mins. Set aside and leave to cool, then use a fork to mash. Crack 1 egg into a bowl, add 120ml unsweetened plant-based milk, 35g buckwheat flour and ¼tsp sea salt, and whisk to combine. Pour 1tsp oil into a non-stick frying pan and set to medium-high. Add about a third of the batter for each pancake. Cook until golden on each side. Serve topped with the pear compote.

Carrot cake porridge

246 calories, 33g carbs, 9g protein, 9g fat

Add 30g rolled oats, 40g grated carrots, 240ml water, ¼tsp sea salt, ½tsp cinnamon, ¼tsp ground ginger and 1tsp vanilla extract into a small saucepan. Bring to a boil, then lower to a medium heat and stir for a few mins. Top with 1tbsp each of raisins and pecan nuts. Serve with 120ml unsweetened plant-based milk.

Raspberry and oat smoothie

334 calories, 43g carbs, 15g protein, 15g fat

Add 2tbsp rolled oats, 240ml unsweetened plant-based milk, 1tbsp almond butter and a pinch of sea salt into a blender and mix until smooth. Mash 70g raspberries and add to a glass. Pour the smoothie on top of the raspberry mash.

Lunch choices Mushroom omelette

561 calories, 28g carbs,

34g protein, 36g fat

Crack 3 eggs into a bowl, whisk together, and season with ¼tsp sea salt. Add ½tbsp oil to a frying pan on a high heat, then cook 120g sliced white mushrooms until golden. Lower the heat and add half a chopped small yellow onion and cook for an additional minute. Add 20g baby spinach and season with ¼tsp each of sea salt and ground black pepper. Set the mixture aside. Add ½tbsp oil to the frying pan, then pour in the egg mixture, stir around and cook on a medium-low heat until it starts to set. Add the mushroom mixture and 3tbsp low-fat grated cheese on top and fold. Mix together 1tbsp lemon juice, 1tsp Dijon mustard, 1tbsp chopped parsley and 1tbsp honey, and drizzle on top before serving,

Pyttipanna with tofu and fried egg

513 calories, 50g carbs, 33g protein, 20g fat

Cut 150g tofu, 2 medium-sized potatoes, half a small yellow onion and 1 small carrot into small cubes. Add ½tbsp oil to a non-stick frying pan and cook the tofu and veg on a medium heat for 15-20 mins. Add 140g cooked white beans and cook for an additional 5 mins. Season with ½tsp sea salt and ¼tsp ground black pepper. Add 40g baby spinach and stir. Put the tofu and veg on a plate. Fry 1 egg in a pan, just the way you like it. Serve on top with 1tsp Dijon mustard.

Smoked salmon tortilla wrap

543 calories, 59g carbs,

27g protein, 22g fat

Spread 4tbsp low-fat cream cheese on top of 2 medium whole wheat tortillas. Add 4 slices of smoked salmon, 40g mixed salad, a small dollop of horseradish sauce and 3tbsp sliced spring onions.

Tofu and carrot salad

443 calories, 49g carbs,

21g protein, 22g fat

Cut 200g tofu into small cubes. Add 1tbsp oil into a frying pan and cook the tofu on a high heat until golden brown. Lower the heat and add 1tsp honey, 1tbsp soy sauce and ¼tsp black pepper. Add 80g grated red cabbage, 80g grated carrot, 40g baby spinach, half a sliced pear and a quarter of diced red onion into a bowl. Toss with the tofu and top with 3tbsp chopped parsley.

Carrot and pea fritters

567 calories, 66g carbs, 32g protein, 20g fat

Thaw 140g frozen green peas and mash with a fork. Pour the mashed peas into a large bowl and add 2 grated carrots, 1 egg, 4tbsp sliced spring onions, 3tbsp plain flour and ½tsp sea salt and mix. Form the mixture into 4 fritters. Cook on a medium-high heat in a non-stick frying pan until golden on each side. Serve with 120ml low-fat Greek yoghurt and 40g mixed salad.

Dinner choices Scandinavian salmon and potato salad

597 calories, 71g carbs,

41g protein, 17g fat

Set the oven to 225°C/gas 7. Boil 300g potatoes in lightly salted water for 20 mins, or until soft. Cut in half and set aside to cool. Season a 120g salmon fillet with ¼tsp each of sea salt and pepper and 1tbsp lemon zest, and bake for 10-15 mins. Add the potatoes along with 65g sliced leeks, 60g sliced sugar snap peas, 40g baby spinach, ½tsp Dijon mustard and 4tbsp low-fat Greek yoghurt in a bowl and mix. Season and serve alongside the baked salmon.

Green pea soup with shredded chicken

507 calories, 59g carbs,

41g protein, 11g fat

Set oven to 225°C/ gas 7. Season a 120g chicken breast with a pinch of salt and bake for 15 mins. Shred the chicken and set aside. Heat a saucepan on medium, add ½tbsp oil and sauté quarter of a small, chopped yellow onion. Add 140g frozen green peas, 60ml single cream and 475ml vegetable stock. Bring to a boil and set aside. Mix smooth using a blender. Season with a pinch of salt, 2tbsp lemon juice and 1tbsp lemon zest. Top the soup with the chicken and serve with a slice of wholewheat bread.

Roast beef and beetroot salad

591 calories, 80g carbs,

57g protein, 7g fat

Cook 75g barley according to package instructions. Combine 40g mixed salad with a quarter of a sliced red onion, a thinly sliced beetroot, 1tsp oil, ½tsp sea salt and ¼tsp black pepper in a large bowl. Add 120g sliced roast beef, the cooked barley and 60ml low-fat Greek yoghurt. Drizzle with 1tbsp honey.

Grilled chicken salad

529 calories, 53g of carbs

41g protein, 18g fat

Cook 40g barley according to package instructions. Slice a 125g chicken breast into strips. Add ½tbsp oil into a frying pan and cook the chicken on a mediumhigh heat until golden. Season with ¼tsp each of sea salt and pepper. Combine the cooked barley, 80g grated red cabbage, 80g grated carrots, 40g thawed frozen peas, 20g chopped parsley, ½tbsp oil and 2tbsp lemon juice. Toss and serve with the chicken.

Sautéed zesty cod and roasted vegetables

558 calories, 74g carbs,

40g protein, 9g fat

Set the oven to 225°C/gas 7. Place 300g potatoes in a pan, drizzle with oil, season and roast for 20-25 mins. Add 70g sliced radish and 60g sugar snap peas and roast for 2-3 mins. Meanwhile, add 60ml single cream, 60ml fish stock, 2tbsp lemon juice and 1tbsp lemon zest to a saucepan and bring to a boil. Lower heat to a simmer and add a 150g cod fillet and 65g sliced leeks, cover and cook for 10 mins. Season with sea salt. Plate the cod and roasted vegetables and top with 1tbsp dill.

Snack options Carrot and pear smoothie

229 calories, 51g carbs,

9g protein, 1g fat

Peel 1 small carrot, 1 pear and 1 orange and cut into small pieces. Put in a blender with 120ml water, ¼tbsp chopped ginger, ½tsp turmeric and 60ml low-fat Greek yoghurt. Mix until smooth, then serve.

No-bake chocolate power treats

161 calories, 27g carbs,

5g protein, 5g fat for a serving of three Add 90g rolled oats, 10 pitted dates, 2tbsp unsweetened cocoa powder, 3tbsp cold coffee, 2tbsp almond butter and ½tsp sea salt into a food processor and mix until combined. Roll into 15 small balls and chill in the refrigerator.

Green booster smoothie

301 calories, 60g carbs,

7g protein, 6g fat

Add one cored and chopped apple, one cut and peeled quarter of a lemon, 70g frozen peas, 40g baby spinach, 240ml unsweetened apple juice and 1tbsp sunflower seeds to a blender and blend until smooth.

Apple salad

274 calories, 40g carbs, 17g protein, 6g fat

Pour 120g low-fat cottage cheese into a bowl. Top with a grated apple, ¼tsp cinnamon, 1tbsp honey and 1tbsp chopped almonds.

Corn cakes with peanut butter and banana

233 calories, 32g carbs,

7g protein, 9g fat

Spread 1tbsp no-added-sugar peanut butter onto 2 corn cakes. Top with half a sliced banana and a pinch of sea salt.