WEDNESDAY

Breakfast Overnight oats: The night before, layer fresh or frozen and defrosted mixed berries with fat-free natural yogurt and 40g plain porridge oats (from your allowance). Cover, chill overnight and stir before serving.

Lunch Isaan-style roast chicken: In a bowl, add 1 tsp each of fresh coriander, dark soy sauce, Thai fish sauce and lime juice with ¼ level tsp sweetener granules. Season and mix until the sweetener has dissolved. Coat 3 skinless and boneless chicken thighs in the sauce, cover and leave to marinate for 20 minutes. Roll the chicken into little bundles and secure with small metal skewers. Spray with low-calorie cooking spray, arrange in a non-stick roasting tin and roast in the oven at 180°C/fan 160°C/gas 4 until cooked through. Cool and remove the skewers. Serve with lettuce leaves and vegetable crudités and scatter over extra fresh coriander.

Dinner Cod and lentil traybake: Preheat the oven to 200°C/fan 180°C/gas 6. Spread 1 large cauliflower, cut into florets in a large, non-stick roasting tin in a single layer and spray with low-calorie cooking spray. Sprinkle over 2 tsp cumin seeds and 1 tsp dried red chilli flakes then season and roast for 20 minutes. Turn the cauliflower, add 400g cherry tomatoes and cook until the cauliflower is tender. Place 4 large skinless and boneless cod fillets on top of the veg, spray with low-calorie cooking spray and cook until the cod is cooked through. Meanwhile, cook 125g dried brown lentils according to the pack instructions. Put 300g spinach in a colander then drain the lentils over it so the water wilts the leaves. Toss together, drain, then tip into a bowl. Remove the cod from the tin. Stir the cauliflower and tomatoes through the lentils with some finely chopped flat-leaf parsley and juice of 1 lemon. Divide between 4 plates and top with the cod. Serve with fat-free natural yogurt and lemon wedges.