All breakfasts and lunches serve one, all dinners serve four.
Breakfast Salmon scramble: Scramble 2-3 eggs in a pan sprayed with low-calorie cooking spray and serve with blanched asparagus spears, smoked salmon slices, grilled cherry tomatoes and lemon wedges to squeeze over.
Lunch Mixed bean salad: Cook dried couscous according to the pack instructions. Add a drained can of red kidney beans, a drained can of
sweetcorn, finely chopped red chilli, chopped spring onion, and halved cherry tomatoes. Squeeze over some lemon juice and serve with freshly chopped mint and chives.
Dinner Chicken pappardelle: Spray a saucepan with low-calorie cooking spray. Add 1 thinly sliced onion, 1 peeled and diced carrot, 2 diced
celery sticks and 2 crushed garlic cloves and stir-fry gently for 2-3 mins. Add 4 chopped skinless chicken breast fillets and stir-fry until lightly coloured. Reduce the heat and stir in 100ml chicken stock and 400g plum
tomatoes. Cover and cook for 8-10 mins, then stir in 4tbsp chopped fresh flat-leaf parsley. Cook 350g dried pappardelle pasta according to the pack instructions. Drain well and transfer to a bowl. Stir in 150g rocket leaves and season. Spoon the sauce over the pasta, toss gently and serve.
Breakfast Granola: Chop a fresh peach into the base of a glass and scoop over 2 passion fruit. Layer on fat-free natural Greek-style yoghurt, then top with 30g Quaker Oats Wholesome Crunch Pecan and Brazil Nuts Granola (from your allowance).
Lunch Mushroom omelette: In a pan sprayed with low-calorie cooking spray, fry sliced mushrooms with chopped parsley and a few tbsp plain quark. Spray another pan with low-calorie cooking spray; fry 2-3 beaten eggs to make an
omelette. When starting to set, spoon in the mushroom mixture. Fold the omelette in half and serve with grilled tomatoes.
Dinner Cottage pie: Spray a frying pan with low-calorie cooking spray and place over a high heat. Add 1 finely chopped
onion and 500g lean beef mince (5 per cent fat or less) and stir-fry for 1-2 mins. Stir in 200g chopped kale, 400g can chopped tomatoes, 200g passata, 6tbsp tomato purée, a splash of Worcestershire sauce and 1tsp dried mixed herbs. Bring to the boil, cover and cook over a high heat for 12-15 mins. Cook 1kg peeled, chopped potatoes in a saucepan of lightly salted boiling water until just tender. Drain and roughly mash with 200g fat-free natural fromage frais, seasoning well. Preheat the grill to high. Spoon the beef mixture into an ovenproof dish and spread the mash over the top. Grill for a few mins until lightly browned; serve with vegetables.
Breakfast Mushroom and turkey stacks: Grill Portobello mushrooms, halved tomatoes and turkey bacon rashers. Put the mushrooms on a plate, grilled side up, add a few torn basil leaves and top with tomatoes and turkey rashers. Lunch Pitta pocket: Fill a 60g wholemeal pitta with cooked, shredded skinless chicken, sliced radishes, lettuce leaves and grated carrot. Enjoy with a side salad. Dinner Cheesy Mexican bake: Preheat the oven to 200°C/fan 180°C/gas 6. Put 1 sliced red onion, 560g drained can new potatoes in water, 400g can drained artichoke hearts, 2 crushed garlic cloves, 1 chopped and deseeded red pepper, 2 sliced celery sticks and 1 cubed
courgette in a shallow ovenproof dish and sprinkle over 1tsp dried oregano, 2tsp paprika and 2tsp cumin. Season to taste and mix well, spray with low-calorie cooking spray and bake for 15 mins. Stir 400g can chopped
tomatoes and return to the oven for 10 mins. Stir 200g plain quark and 120ml cooled vegetable stock together to make a thick cream and drizzle it over the veg. Scatter 160g grated reduced-fat Cheddar (from your allowance) on top. Bake for 10-15 mins or until golden and bubbling. Sprinkle with nutmeg and serve hot.
Breakfast Berry pancakes: Mix together 40g porridge oats with 1 egg, 100g fat-free vanilla yoghurt and a pinch of baking powder. Spray a pan with lowcalorie cooking spray and spoon in the mixture to make 3-4 small pancakes. Fry on each side until golden brown. Serve in a stack with fresh blueberries,
strawberries and 1 level tbsp runny honey.
Lunch Beef and horseradish salad: In a bowl, throw together halved boiled new
potatoes, lean strips of cooked beef (all visible fat removed), baby spinach leaves, halved radishes and sliced red onion. Dress with 1 level tbsp horseradish sauce.
Dinner Garlic squid and prawn
tagliatelle: Cook 400g dried tagliatelle according to the pack instructions. Meanwhile, spray a large frying pan with low-calorie cooking spray and place over a high heat. Add 300g prepared squid rings; cook for 2 mins or until golden. Lift out and set aside. Add 3 finely chopped garlic cloves and 6 sliced spring onions to the pan and stir-fry for 2 mins, then add 300g halved baby plum tomatoes and 225g raw peeled prawns. Cook for a further 2-3 mins or until the prawns are pink, then return the squid to the pan and toss lightly. Drain the pasta, reserving a little of the cooking water, and stir in 50g
rocket, the seafood mixture and a splash of the cooking water. Season and add the juice of ½ lemon to serve.
Breakfast Sausage sandwich: 2 or 3 Quorn Low-Fat Sausages, available from Iceland, sandwiched between 2 slices of wholemeal bread (from a small 400g loaf). Enjoy with 1 level tbsp tomato ketchup. Follow with apple slices. Lunch Turkey and slaw: Mix lots of shredded or finely sliced cabbage, carrot and onion with fat-free natural fromage
frais, pepper and a pinch of mustard powder. Serve with slices of lean turkey (all visible fat removed) and boiled new potatoes.
Dinner Cheese and onion bake: Boil 600g potatoes for 20-25 mins. Boil 200g peeled and diced carrots and 100g trimmed and diced green beans in a separate pan for 3-4 mins. Drain and set aside. Spray a pan with low-calorie cooking spray and stir-fry 3 peeled and chopped onions. Preheat the oven to 180°C/fan 160°C/gas 4. Spray a pie dish with low-calorie cooking spray. Whisk together 3 eggs with 4tsp dried parsley and 200g low-fat natural cottage
cheese. Add to the drained potatoes and mash well. Stir in the drained vegetables and onions, then transfer to the pie dish. Sprinkle over 120g reducedfat Cheddar cheese and bake for 35-45 mins.
toast: Soak 2 slices of wholemeal bread (from a small 400g loaf) in beaten egg along with a pinch of sweetener. Fry in a pan sprayed with low-calorie cooking spray for a few minutes on each side, until golden brown. Serve with fresh raspberries.
omelette: Fry a few beaten eggs in a pan sprayed with lowcalorie cooking spray to make an omelette. When almost set, scatter with chopped
tomatoes, sliced peppers and dried oregano. Sprinkle 70g torn reduced-fat mozzarella (from your allowance) and finish under the grill. Scatter with fresh basil or oregano leaves and serve with salad.
160°C/fan 140°C/ gas 3. Place 800g lean stewing beef (all visible fat removed), cut into bite-size pieces, into a casserole dish. Add 4 peeled and crushed garlic cloves, 4 peeled and chopped carrots, 3 thinly sliced leeks and 4 chopped celery sticks. Stir in 800ml beef stock and 100ml red wine along with a 400g can chopped
tomatoes with herbs. Sprinkle over 2tsp dried mixed herbs and 1 bay leaf. Season and bring to the boil over a high heat. Cover and put in the oven for 2-2½ hours. Serve with boiled potatoes and some Tenderstem broccoli. Breakfast Big brekkie: Spray a pan with low-calorie cooking spray and fry eggs, lean bacon rashers (all visible fat removed), chopped mushrooms and halved tomatoes. Serve with baked beans and grilled Slimming World Pork Sausages (available at Iceland). Lunch Hummus salad: Whizz together drained 400g can chickpeas, 2tbsp fatfree natural yoghurt, 2tbsp lemon juice and 1 crushed garlic clove to make hummus. Serve it with a salad of rocket, chopped red onion, grated carrot, diced cucumber and tomato, and chunks of toast made using 2 medium slices wholemeal bread (from a small 400g loaf).
Dinner Garlic chicken roast: Preheat the oven to 200°C/fan 180°C/gas 6. Cook 750g new potatoes and 300g Chantenay
carrots in boiling water for 6 mins; drain. Put the potatoes, carrots, 3 quartered red
onions and 1 clove of garlic (with bulbs separated) in a large roasting dish. Pour over 200ml boiling chicken stock and season to taste. Squeeze over the juice of 1 lemon and add chunks of the squeezed lemon to the dish. Lightly spray with lowcalorie cooking spray and toss everything together, cover with foil and roast for 15 mins. Remove the foil and stir through a handful of rosemary sprigs. Season 4 skinless chicken legs and make a few slashes in each one with a knife, then arrange on top of the vegetables, along with 300g butternut squash. Respray with low-calorie cooking spray, return the dish to the oven and roast for 30 mins. Scatter over some more rosemary sprigs and serve.