YOUR FOOD PLANNER

meal hot cross bun with utter. One nectarine ge made using almond y milk and 50g porridge h a handful of mixed pped pear gg with ry sliced a pink

othie: Half ed strawberries 0ml milk of your choice. paper for more spring s) epper omelette made s a handful of chopped wo handfuls of spinach.

LUNCHES

■■ Couscous and bean salad made from 4tbsp cooked couscous, half a can mixed beans in water, half a green pepper, one tomato, five chunks of cucumber, handful of rocket leaves, fresh coriander, lemon juice and zest and 1tsp olive oil.

■■ Bowl of shop-bought chunky veg soup, plus an open salmon sandwich made with one slice of wholegrain bread, topped with half a cooked salmon fillet mashed with lemon juice and five cherry tomatoes, halved.

■■ Avocado and chicken salad, with one small, cooked chicken breast sliced, half a sliced avocado, rocket leaves, lemon juice and black pepper. Plus one pear.

■■ Houmous and red pepper pitta: one wholemeal pitta filled with 3tbsp houmous, half a red pepper and a handful of rocket. Plus a nectarine.

■■ Sweet jacket potato (medium sized) topped with one small can of tuna in water, mixed with 1tbsp sweetcorn, 1tbsp Greek yogurt. Plus one apple.

DINNERS

■■ Salmon and warm potato salad: One grilled or baked salmon fillet with four new potatoes in their skins, cut and tossed with spring onions and 1tbsp Greek yogurt. Serve with steamed broccoli and carrots. ■■ One grilled pork chop served with steamed green beans, 10 oven-roasted cherry tomatoes and half a can of drained cannellini beans drizzled with 2tsp olive oil and balsamic vinegar.

■■ Mexican no-cook fajita: One wholemeal wrap filled with iceberg lettuce, half a can mixed beans in water, half a small red onion, one tomato, half a small avocado, fresh coriander and 1tbsp Greek yogurt. One pear.

■■ Mediterranean lemon chicken: One chicken breast baked for 35 minutes with 10 chopped olives, one crushed garlic clove, half a lemon, sliced, and 1tsp olive oil. Serve with roast veg: One red pepper, five cherry tomatoes, a handful of broccoli florets, half a courgette – all sliced, mixed with 1tsp of olive oil and roasted alongside the chicken.

■■ Veggie chilli: Cook half an onion, thinly chopped, with one chopped red pepper, five mushrooms, one chopped carrot, and one can of tomatoes, plus 1tsp of chilli powder and 1tsp cumin. Cook on the hob for 20 minutes, then add half a can drained kidney beans. Serve with half a mashed avocado and

SNACKS

■■ 1⁄2 sliced avocado with one slice of ham.

■■ Handful of cherry tomatoes with a matchboxsized piece of cheese.

■■ Any single piece of fruit.

■■ Full-fat yogurt with no additives.

■■ Sliced apple with 1tbsp peanut butter.

■■ Carrot sticks with 1tbsp houmous.

■■ Small handful of any unsalted nuts (not dry roasted).