LET THERE BE LIGHT LUNCHES!

WITH a busy day ahead, you need to know you will be rewarded with a tasty midday meal that will leave you feeling satisfied — but won’t scupper your weight-loss and health goals.

Staying one step ahead of hunger is important because you’ll be more tempted to grab whatever is close at hand if you get to the point where you’re starving hungry.

At home, you’re less likely to take time to stop, chop and prep a healthy recipe — and more likely to devour whatever you can find in the fridge. If you’re out and about, make sure you leave the house armed with a nutritious, healthy lunch that will keep your energy levels constant throughout the afternoon (and help you to resist the biscuit tin later on).

Luckily, there are plenty of waistline-friendly ways to enjoy a highly satisfying midday meal.

Today — as we continue our exclusive series based on my new Fast 800 Health Journal to help you kick unhealthy eating habits, lose weight successfully and keep it off — we’re sharing a selection of my favourite dishes, all created by my wife, Dr Clare Bailey and recipe writer Justine Pattison.

Soup is always a great option: cheap, filling and highly nutritious. You can make it in large quantities (it’s a great way of using up leftover vegetables) and keep the remainder in the fridge or freezer to take to work.

I particularly love the intense flavours in our new Golden Roasted Vegetable Soup (see overleaf). At 187 calories a serving, it’s perfect for a fast day; you could add a slice of sourdough bread, too, on non-fast days. (See yesterday’s pullout or go online at dailymail.co.uk for a guide to how my Fast 800 and New 5:2 diets work).

Don’t forget leftover portions from supper, too, which provide an instant warm meal that you know has also been calculated to help you lose weight. A crunchy, fresh salad made from a variety of vegetables, some protein and topped with a small portion of delicious dressing can be both satisfying and refreshing, as well as portable.

Remember to take the dressing in a separate pot to add just before you eat so that the salad stays crisp.

You could try today’s tasty suggestion for Roast Chicory with Almonds, Apples and Blue Cheese. If you’re out and about, it’s easy to assemble your own salad in a container using tinned ingredients such as tuna and cannellini beans. Taking a bit of extra time to plan your lunch in advance will also benefit your bank balance — it can be surprising how much lunch in a coffee shop or sandwich bar adds up over the course of a month.

Wherever you are, try to take the time to sit down and appreciate your food properly, even if it’s only for 15 minutes.

Eating slowly and mindfully not only helps you to take time out for yourself, but also helps you to enjoy your meal and feel fuller, too.