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BREAKFASTS

✢ 1 slice of wholemeal toast spread with 1tbsp (rounded) peanut butter and topped with apple slices.

✢ Porridge made with 50g oats and 300ml 1%-fat milk or almond milk. Top with ½ chopped banana, a handful of raspberries and blueberries, and a drizzle of maple syrup.

✢ 1 bowl of All-bran cereal with semi-skimmed milk and a small banana. ✢ Bacon sandwich made with 2 small slices wholemeal or higher-fibre white bread, filled with 1tsp reduced-fat olive spread, 3 grilled rashers of trimmed back bacon and sliced tomato.

✢ 2 medium poached eggs and grilled tomatoes on a slice of toast.

✢ 2 warmed ready-made Scotch pancakes topped with 3tbsp microwaved frozen berries, 1tbsp 5% fat Greek yogurt and Stevia sweetener to taste.

✢ ½ can of microwaved baked beans on a slice of toast.

LUNCHES

✢ 1 x 150g crustless supermarket quiche with salad or steamed spinach.

✢ 300g bowl of pea and ham soup, 1 small chunk of crusty bread, 2 kiwi fruit.

✢ 1 small tin sardines on 1 slice of toast, baby spinach leaves and cherry tomatoes, and a medium orange.

✢ Heinz Cream of Tomato Cup Soup, 1 slice of toast spread with 30g soft cheese and cucumber, 1 small banana.

✢ Medium baked potato with 1 drained 185g can tuna in water, mixed with 1tbsp low-fat mayo and sweetcorn.

✢ 1 microwaved baked sweet potato (220g uncooked weight), topped with 2 tbsp (heaped) warmed black beans (from a can), chopped tomato and fresh coriander leaves, plus 1tbsp half-fat crème fraîche.

✢ Potato salad made from 100g chilled boiled new potatoes, ½ chopped apple, 1 small chopped hard-boiled egg and spring onions. Dress with some mashed-up cottage cheese and a dash of salad cream. Serve with 1 small smoked trout fillet and bagged leaves.

DINNERS

✢ Spaghetti bolognese made with 75g extra-lean minced beef or Quorn and 200g chopped tomatoes per serving, plus plenty of onions, carrots, celery and red pepper. Serve on 150g cooked wholewheat spaghetti.

✢ Chicken curry (serves 2): sauté ½ onion with 10g chopped ginger, garlic and a pinch each of turmeric, ground coriander and chilli powder. Add a clove, a cinnamon stick, cardamom pod and ½tsp cumin seeds, along with 2 large chopped skinless boneless chicken thighs, then brown over a medium-high heat. Add 2 chopped tomatoes and water to almost cover the chicken. Bring to the boil and simmer until the chicken is cooked. Add a pinch of garam masala curry powder and coriander leaves before serving.

✢ Cook 1 dusted fish fillet (eg, Young’s Gastro Lightly Dusted Sea Salt & Cracked Black Pepper Basa Fillets) and serve with a box of Mccain Quick Microwave Chips and peas and sweetcorn.

✢ Lower-cal carbonara (serves 2): stir-fry 2 slices of chopped extra-lean back bacon and courgette batons in spray oil. Whisk together 5tbsp fat-free fromage frais and 2 egg yolks. Cook 150g dried pasta. Mix the drained pasta with the fromage frais/yolk mixture, plus the bacon and courgettes – remove from the heat to avoid the eggs scrambling. Serve with green beans.

✢ Prawn and peanut stir-fry: heat 1tbsp olive oil and fry 1 bag of stir-fry veg.

Add 100g prawns and 25g natural peanuts, plus ½tbsp dark soy sauce. Serve with wholewheat noodles.

✢ Grill 2 lower-fat sausages. Boil 200g peeled potatoes and mash with 1tsp low-fat olive spread and a dash of milk. Serve with 3tbsp garden peas, carrots and granule onion gravy.