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SUNDAY

Breakfast Full English breakfast: In a large non-stick frying pan cook 2 frozen Slimming

World Free Food Pork Sausages (available from Iceland) and sliced mushrooms. Serve with 2 back bacon rashers (all visible fat removed), halved grilled tomatoes, 1-2 eggs fried in a pan, with low-calorie cooking spray, and baked beans.

Tip: For a vegetarian option, use frozen Linda McCartney Vegetarian Red Onion & Rosemary

Sausages and chilled Quorn Vegetarian Bacon.

Lunch Chicken and mango relish: In a bowl, mix a thick chopped fresh mango slice, some chopped cucumber, a handful of chopped fresh coriander, fat-free natural yogurt and a pinch of curry powder. Add cooked skinless and boneless chicken (all visible fat removed) and season to taste. Spoon the chicken mixture into lettuce leaves, fold the leaves around the filling and serve.

Dinner Slow cooker mushroom risotto: Soak 15g dried mushrooms in 150ml boiling water for 20 minutes. Place a deep non-stick frying pan over a medium heat and add a finely chopped

onion, 375g quartered chestnut mushrooms and 2 tbsp water. Cook for 5-6 minutes, stirring occasionally and adding a splash more water if the pan starts to look a little dry. Add 2 crushed garlic cloves, 250g dried risotto rice, the dried

mushrooms and all but the last teaspoon of the soaking liquid (which will be gritty) and cook for 1 minute, stirring to coat the rice well. Pour in 1.2 litres boiling vegetable stock (using 2 crumbled vegetable stock cubes) and season well. Increase the heat to high and bring to the boil. Tip the mixture into the slow cooker pot, cover and cook on low for 3 hours or until the liquid has been absorbed and the rice is creamy. Remove from heat and stir in 4 tbsp plain quark and a handful of rocket leaves. Divide between 4 bowls, scatter over more rocket leaves and 40g grated reduced-fat Cheddar cheese, to serve.