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Chapter 2 Your Diet Essentials

Well done for taking the first steps to a healthier, trimmer you. The information in this chapter will help you learn how to eat a healthier diet, both while you are trying to lose weight and in the longer term.

Many people spend years hopping from one diet to another but are still confused about what or how much to eat. Add to this the pressure of modern living, being short of time and the confidence to cook, as well as being surrounded by tempting and readily accessible food, and it’s little wonder we find it so hard not to put on weight. There isn’t a magic solution, but you can take more control by learning more about what and how much to eat and starting to incorporate more activity into your life.

This chapter explains the background to the diet, giving you guidance about the food groups that will be part of your eating plans.

This chapter has several sections:

• The key to weight-loss success outlines the principles of energy balance.

• What can I eat? takes you through the food-group system, explaining the importance of each group and providing you with useful tips for your diet.

• Your diet goal provides a breakdown of the calories and fat that you may have at each meal.

• Your meal blueprints helps you to plan healthy, balanced meals by giving you a clear guide of what to include each mealtime.

• Food and your mind helps you to identity why you eat and provides a few tips to keep you motivated.

The Key to Weight-loss Success

Successful weight loss is about losing weight and keeping it off. To do this you need to understand how to eat and live healthily, not only while you are in your weight-loss phase, but beyond it, too. You also need to understand your own triggers to eating so that you can recognize when you are hungry, and when you are eating just because you are bored. More on this at the end of the chapter, but first some nutrition basics.

The Energy-balance Equation

Food and drink provide us with energy, which is measured in kilocalories, normally shortened to calories, or sometimes in joules and kilojoules. Our bodies use energy in a host of different ways: keeping our bodies ticking over – even digesting food needs calories; for maintenance and growth and the repair of our tissues and organs. We gain weight when we consume more energy (calories) than we use up, so in order to lose weight we need to consume fewer calories or use up more.

The healthiest way to lose weight is to use up more calories as well as consuming fewer. This is because:

• becoming more active is great for your health now and in the long term

• if you only cut down on food you run the risk of cutting out vital vitamins and minerals

• being active releases feel-good hormones, which help sustain your efforts and make you feel better

• you will improve your muscle tone

• studies have found that people who increase their activity as part of a diet maintain their weight-loss success for longer than those who only cut back on calories

• you are likely to lose weight faster.

Chapter 7 provides information on how to incorporate more activity into your daily life.

What Can I Eat?

This diet follows recommended nutrition principles for a healthier diet. That is, it encourages you to eat a balanced diet, eating foods from all the main food groups, control your calories through portion size and reduce fat intake, and also be more active.

This may not sound like rocket science. It isn’t. The diet is designed so that:

1. you achieve effective, gradual weight loss

2. you lose weight by eating ‘normal’, not ‘diet’ foods

3. you learn to take control of your eating by understanding more about foods and nutrition.

Alongside the diet you are encouraged to become more active and also to spend some time looking at the triggers that may make you eat when you are not hungry. Whole books have been written on the motivational side of eating and slimming, and it is not within the scope of this book to provide more than a thumbnail sketch with some practical hints and pointers to help you.

To start off with, you need to look at what a healthy, balanced diet really is so you can begin to make better choices from now on.

What Is a Healthy Balanced Diet?

A healthy, balanced diet contains the right amount and mix of nutrients and energy for your individual needs. Not too much and not too little – a sort of Goldilocks principle.

That sounds all fine and dandy, but who knows exactly how much energy you need or which particular vitamins and minerals you need the most? Few people do, and even then it will vary week by week. So we need a way of showing what this may be for an average healthy person.

There are different ways this can be done. Sometimes a pyramid of food and drink is used, or a basket depicting a range of food groups. The UK model is called the Eatwell Plate and represents the type and amount of different foods that should form part of a healthy diet.

The idea is to show you the relative proportion of food groups you need to eat as part of a healthy diet. There are five groups:

1. Fruit and vegetables

2. Bread, rice, potatoes, pasta and other starchy foods

3. Milk and dairy foods

4. Meat, fish, eggs, beans and other non-dairy sourced protein

5. Food and drink high in fat and/or sugar

If we all managed to eat these types of foods in suitable portions and were sufficiently active, we’d all have a healthy, balanced diet and be more likely to be a healthy weight. Unfortunately, most of us eat more of one group than another, especially the fatty and sugary foods group, and not enough of the fruit and vegetables group, so we end up with a poorly balanced diet, which can lead to overweight.

Let’s take a closer look at each food group and how it fits into your weight-loss diet.

Fruit and Vegetables

Fruit and vegetables are a really important part of any diet, as they provide a wide range of different vitamins, minerals and important plant substances. Each vegetable and fruit contains different amounts and types of these, so it is best to include as many different fruit and vegetables as you can. Eating a range of differently coloured fruit and vegetables each day is a good way to ensure you have a mixture of these essentials. For example, carrots, sweet potato, mango and pawpaw (orange) are rich in vitamin A, while vegetables such as spinach and cabbage (dark green) provide vitamin K. Tomatoes, strawberries and peppers (red) are particularly rich in vitamin C, as too are orange and yellow citrus fruits.

Fruit and vegetables contain a high proportion of water compared to the amount of calories they provide. This means they have a low energy density, which is good news for dieters, as along with their general bulkiness they are great for filling you up without adding lots of calories or fat (with the exception of avocados).

An often overlooked dietary essential is fibre, which is found in all plant foods. Fibre is the term used for many different compounds, and each has its own beneficial functions in the body. Keeping your bowel habits regular relies on insoluble fibre. Soluble fibre, meanwhile, increases feelings of fullness and also has a positive influence on your blood cholesterol levels.

You should be aiming for at least five portions of fruit and vegetables each day. If you are uncertain as to what a portion is, have a look at Chapter 9 – but don’t forget that juice only counts once a day, and potatoes don’t count as vegetables. Also – to help you see that getting your five a day doesn’t have to be difficult – the menu plans in Chapter 3 all include at least five portions of fruit and vegetables.

Bread, Rice, Potatoes, Pasta and Other Starchy Foods

This category also includes breakfast cereals, oats and other grains. Starchy carbohydrates should be the most important source of calories in your diet. Starches are a type of carbohydrate that provide energy, and it is important to eat a starchy food at every meal, including some wholegrain versions as these give you additional fibre, minerals such as iron and calcium and B vitamins.

Starchy foods, especially those that are wholegrain, can be filling and are much less energy-dense than fat or oil. One gram of carbohydrate provides less than half the calories per gram compared to fats such as butter and oil.

You may have heard of foods with a high or low ‘GI’ or glycaemic index. Foods with a low GI help regulate your blood sugar so you don’t have surges of sugars in your blood after you’ve eaten, followed by a trough that leaves you feeling ravenous. These fluctuations are unhealthy and are thought to reduce the efficiency of the hormone insulin that controls your blood sugar. In the long term this can lead to diabetes. Foods with a high GI cause a sharp rise in your blood sugar, while those with a low GI cause a more gradual rise that is then prolonged. Having foods with a low GI helps you feel fuller for longer.

This diet encourages the use of lower-GI foods, and Chapter 9 provides nutrition and GI information on some commonly eaten foods. You may also find more information on the internet – and look for GI labels on some foods in supermarkets.

This is not a low-carbohydrate diet. Some people have great weight-loss results through cutting out carbohydrates, but for lifelong healthy eating this important food group provides essential nutrients and fibre.

Milk and Dairy Foods

Foods such as milk, yogurt and cheese (or the fortified soya alternatives) are essential for the calcium and vitamin B2 (riboflavin) they supply. Dairy products tend to contain a relatively high percentage of fat and saturated fat, but by choosing reduced-fat versions you will be able to meet your fat targets.

If you choose skimmed or semi-skimmed milk, reduced-fat yogurt and cheese, you will cut back on calories from fat and saturates but not on essential calcium or riboflavin.

You don’t have to use fat-free dairy products when on the diet if you follow the recipes and menu plans, as the diet allows for about 30 per cent of your calories to come from fat. This means you don’t lose out on vitamins A and D, which are important fat-soluble vitamins, found in milk and cheese.

Meat, Fish, Eggs, Beans and Other Non-dairy Sourced Proteins

This group also includes poultry, lentils, soya, tofu and vegetarian alternatives. We need surprisingly little of these foods – just a couple of small portions a day – and as some of these foods can be high in fat it is important to choose them carefully. Meat should be lean, with visible fat removed and skin trimmed from poultry. How these foods are cooked will also influence their fat content, so use fat-free or low-fat cooking methods such as grilling, baking, steaming, poaching and braising.

It is important to include plenty of fish in your diet, at least two portions a week. You can still include one portion of oily fish such as salmon or tuna in your diet by eating a small portion, making sure it fits within your fat target. Oily fish is one of the very few sources of dietary vitamin D, and it also contains omega-3 fatty acids, which have a wide range of health benefits. White fish is naturally low in fat and a great part of any weight-loss diet.

Beans, lentils and peas are low in fat and high in fibre, which makes them ideal for your diet. You will find that you also eat eggs on the diet, probably just one per meal as egg yolk contains fat but is also a source of iron and vitamin A.

Nuts provide healthy unsaturated fats, and small quantities can be used in your diet if you weigh them out. They are a great addition to low-fat breakfast cereals. See Chapter 9 to make sure you only eat quantities that are consistent with your targets.

Food and Drink High in Fat and/or Sugar

These are, for most of us, our favourite foods – but these really are the ones we need the least, nutritionally. These foods include cakes, pastries, fried foods, chocolates, confectionery, biscuits, ice cream, mayonnaises, sauces and dressings. Drinks such as squashes, carbonated sweetened drinks and hot chocolate are high in sugars.

Butter and creams, oils and fat spreads of all types are included in this group because of their fat content. Fat contains more than twice the calories per gram compared with carbohydrates or protein. That is, they are very energy-dense, so by reducing the amount of fat in your diet you will decrease calories fast. However, some oils and vegetable fats contain beneficial unsaturated oils and vitamin E, so can be eaten in small quantities if you carefully measure them out.

The diet doesn’t ban foods high in fat and sugar from your diet, as they do add variety and enjoyment. Banning something only makes it more attractive. There are some considerations you must bear in mind, however.

• Only eat fatty and sugary foods once you have had a balanced meal so are feeling fairly full.

• Ask yourself why you want to eat this food – see Chapter 2 for some help.

• Make sure you know how many calories and grams of fat a portion contains. If it fits in your plan, then stick to the one item.

• Measure or weigh everything.

More on Fats

When you are on the diet you will be focusing on a total number of grams of fat you can eat. However, it is also important to consider what sort of fats you are eating.

Fat is found in many foods, and we tend to classify them into those that are said to be saturated and those that are unsaturated.

Put very simply, saturated fats increase your blood cholesterol levels, which can lead to your arteries becoming blocked. This increases your risk of developing heart disease. Saturated fats are found mostly in animal foods such as butter, ghee, lard, cream, cheese and meat, though certain plant foods such as coconut are also high in saturates.

Unsaturated fats can have a beneficial effect on your blood cholesterol and don’t increase your risk of heart disease. There are many different types of unsaturated fats, from monounsaturates, which are found in olive and rapeseed oils and spreads made from them, to polyunsaturates, which are found in sunflower, nut, seed and fish oils. Omega-3 fatty acids are part of the group of polyunsaturates and are known to be beneficial for heart health as well as having other important health benefits.

Hydrogenated fats (or trans fats) are made when liquid oils are made into solid fats. Trans fats have been found to have a damaging effect on the body. In the UK, food manufacturers have removed almost all hydrogenated fats from foods, and foods must be labelled if they contain them.

Fluids

Having plenty of water in the diet is essential for your metabolism, not just to stop you feeling thirsty. Aim to drink at least 1.5 to 2 litres of water a day (this is about 6–8 glasses). You may include low-calorie flavoured drinks or fruit or herb teas in this. If you drink a lot of tea and coffee you should drink plenty of water as well, as tea and coffee are both slightly diuretic (cause you to excrete more water). Beware of the calories found in juices, smoothies and coffees such as lattes and cappuccinos.

Lastly – A Note on Salt

A healthy diet needn’t contain added salt unless you are very active or have been told to do so by your doctor. Having a diet high in salt increases your risk of high blood pressure and stroke, and by cutting down on salt you are protecting yourself. We should all be aiming to have no more than 6g of salt per day.

Many foods have salt added during manufacture or processing. Ham, bacon, salami and other cured meats are all high in salt, as are smoked fish, hard cheeses, pickles, chutneys, olives, soups and sauces, crisps and savoury snacks. Even foods that don’t taste salty include some, such as bread, breakfast cereals and many baked goods.

The recipes in this book do not contain added salt, and if stock is used it is a reduced-salt variety. Each recipe includes the amount of salt per portion so you can monitor your salt intake. If you do like to add salt to food, add it at the table so not all the family has to have it, and always taste food before adding it. Try to cut down gradually – you can add a little bit less each time and will not notice the difference.

Your Diet Goal

In Chapter 1 you read about how to set your fat and calorie targets, so by now you will have chosen the targets that fit you best.

Planning Your Meals

Based on the healthy, balanced diet model described previously, you can choose whether:

• to follow the suggested meal plans in the book (Chapter 3)

• to use the recipes in Chapter 4 to make up your own daily menus

• to buy ready-made foods that fit your targets with ideas from chapters 6 and 9.

You may of course do a combination of these depending on your circumstances and mood. Whatever you do, write a daily food diary.

The table below is a guide to help you plan your meals. It shows the recommended amount of calories (kcal) and fat for each meal occasion, including one or more snacks.

Your Meal Blueprints

These blueprints provide the basics to help you plan healthy meals.

Breakfast Blueprint

1. A piece of fruit or some vegetables or a glass (250ml maximum) of unsweetened fruit juice or smoothie

2. A starchy food such as bread, rolls or crackers, ideally wholemeal or granary, or a bowl of breakfast cereal, muesli or porridge

3. A low-fat, preferably unsaturated spread to accompany the starchy foods, and/or a teaspoon of jam or marmalade

4. A measured amount of skimmed or semi-skimmed milk to have with your cereal and morning drink

5. A glass of water

6. You may also be able to include some other foods depending on which programme you are following

Have a look at Chapter 9 for fat and calorie guidance.

• A boiled or poached egg or grilled fat-trimmed back bacon with grilled tomato

• A slice or two of lean ham

• A small portion of cheese

• A few almonds or walnuts to add to your cereal

• A low-fat yogurt or probiotic drink

Midday Meal Blueprint

If you have your main meal in the evening then your lunch meal still needs to include a wide range of different foods to maximize the nutrients you get.

1. Include at least one, preferably two or more fruit or vegetables. For example, a mixed salad, a bowl of vegetable soup, an apple/pear/orange or a bowl of carrot and pepper sticks

2. A measured or weighed source of starchy carbohydrate such as bread, potato, pasta, rice etc. If you are buying a sandwich lunch, then have a look at the guide in Chapter 5

3. A source of protein – e.g. lean meat, fish, beans or lentils, an egg, or perhaps a small amount of cheese. Weigh these out so you recognize what a suitable portion looks like

4. A glass of water

5. Are you having any high-fat foods such as spreads or dressings? If you haven’t reached your fat target, and can include them, make sure to measure them out

6. Can you add a low-fat yogurt or fromage frais to provide calcium if you have fat and calories to spare?

Evening Meal Blueprint

You may like to make this a two- or even three-course meal if your fat and calorie targets permit. Whatever the combination of foods you choose, make sure you follow the same guidelines as for lunch.

1. A minimum of one, preferably two portions of vegetables, plain, cooked or as salad

2. A piece of fruit, possibly as a starter or dessert

3. A measured portion of protein-rich food with associated low- or reduced-fat sauces or accompaniments

4. Measured starchy foods such as potatoes, sweet potatoes, brown rice, pasta, polenta, couscous or other grains cooked with minimal fat

5. A glass of water

Also consider

If you have calories and fat left over from your meal target, you may choose a glass of wine, a small dessert or a piece of chocolate. See Chapter 9 for some ideas.

Snacks Blueprint

Often the best snack is a piece of fruit along with a glass of water, but you can have a range of different types of snacks – provided they contain less than 3g of fat and are ideally 150kcal.

Remember that by choosing something that is low in GI then you are going to stay feeling fuller for longer.

Food and Your Mind

Anyone who has ever tried to lose weight knows how powerful your mind can be in constantly reminding you about how hungry you are, and making foods that are off-limits seem even more attractive than usual.

While is it not possible here to provide a comprehensive guide to the psychology of dieting, there are many tips that will help you on your way.

1. Set yourself a realistic goal, and write it down. Goals can be very personal – perhaps to wear a particular favourite outfit again, to return to your pre-pregnancy body weight, or to be ready for that holiday you are planning. Keep your goal with you so you can refer to it in moments of self-doubt.

2. Try to work out what role foods plays in your life – is it a comfort when you are unhappy or stressed? Do you eat when you are bored? By thinking this through you may be able to avoid falling into the trap of eating when you are not really hungry.

3. Plan your meals in advance, and make a note every day of what you ate and drank, your activity level and how you felt that day. Look back at it often to see if there are any links between your mood and what you did or ate. When you are feeling tempted to give up, focus on the good days and take strength from your previous successes.

4. Think about how you eat, and modify those things that are not helpful. For example if you tend to snack when you are preparing dinner, chop up carrot sticks in advance to munch on. If you are a habitual car-snacker, train yourself not to eat while in the car, perhaps drinking water instead. Have a proper meal time at the dining table rather than grazing while at the computer or watching TV. Developing these sorts of habits takes time but is worth the effort.

5. Be positive about yourself and what you are doing. Having a positive mental attitude can work wonders. Believe in yourself, and surround yourself with others who will support you.

6. When you are tempted, remind yourself how well you are doing, not listening to the negative voice within, and focus on the goal you have set yourself. If you do succumb to temptation, don’t give up. Just keep going, focusing again on your goal.

7. Don’t forget the psychological benefit of being active. Go for a 10-minute brisk walk rather than 10 minutes of munchies. Enlist family and friends to exercise with you, and make this a regular event.

8. Talk positively to people – including yourself – about what you are doing. This will help strengthen your willpower and remind you of the benefits of your diet rather than feeling it is all about giving up things.

Chapter 3 The Menu Plans

In this chapter you will find a range of different menu plans to help guide you through and beyond the time you are dieting. There are menu plans to fit the different calorie and fat bands of your diet. Included here are four weeks of daily menus for the 1400-calorie diet, the one that is most commonly followed. Additionally there is one menu plan per week for each of the 1200-, 1600- and 1800-calorie diets. These plans may also be useful if you are just starting out on the diet, or are coming to the end of your diet and want to maintain weight rather than lose it.

The menu plans can be used in several ways. When dieting, some people like to know exactly what they can eat down to the last lettuce leaf. If you are one of those people the menu plans are perfect, as they describe each meal and snack. They provide links to the recipes in Chapter 4 (the recipe name is in italics). If there is a meal you don’t fancy, you can find a substitute by looking at Chapter 4, by searching for a ready-prepared option in Chapter 6 or by putting ingredients from Chapter 9 together.

Other people use menu plans for inspiration, gleaning ideas for meals but making up their own menus. If this is the way you like to diet, then you can easily find information to suit your calorie and fat targets by using chapters 4, 6 and 9. It is worth writing down your own menu plan so you can check that you keep within your fat and calorie targets.

A Reminder of the Fat and Calorie Targets

The table that follows shows you the maximum number of calories and grams of fat you can eat. The menu plans are worked out on a daily basis, so use the information in the first two columns. If you are making up your own meal plans, you will need to ensure that you keep to the fat targets for each meal or snack.

Menu Plan Instructions

The table below suggests how you may break your daily fat and calorie allowance down.

• Each day you should have 300ml skimmed milk (or non dairy equivalent) for cereals, drinks and in cooking. (This helps ensure you are having adequate calcium.) Measure it out at the start of the day, so you know how much you are using.

• Drink at least 1.5 litres (6 x250ml glasses) of water a day in addition to other drinks. You may have low calorie squashes and unsweetened herb or fruit teas in addition to tea and coffee, but do not forget to count in sugar or milk you are adding.

• Drinks such as juices, smoothies and alcoholic drinks all add calories so unless stated are not included in the menu plans.

• Make sure you measure everything out. The menu plans give weights and, where appropriate, household measures.

• Recipes from the book are shown in italic text. If you don’t like the recipe, simply find another with similar fat and calories by looking at the charts at the end of Chapter 4, by choosing a ready made option from one of the supermarkets or by using Chapter 9 to construct your own meal.

1400-calorie Diet	1400kcal, 48g fat per day
	Week 1

Day 1

Breakfast	50g extra-fruit muesli; 125g low-fat fruit yogurt.
Mid-morning	1 medium banana.
Midday meal	1 (64g) wholemeal wrap; 2 tsp (10g) olive spread, 35g honey-roast salmon flakes, sliced cucumber; 1 apple.
Afternoon	Glass of milk from daily allowance.
Evening meal	1 portion Fresh Pea and Ham Risotto; salad of watercress and 4 cherry tomatoes; Oranges with Fresh Dates and Honey Yogurt.
Nutrition	1400kcal, 32g fat and 5 portions of fruit and vegetables.

Day 2

Breakfast	1 piece Spelt and Walnut Scone Round; 30g medium-fat soft cheese; 200ml glass orange juice.
Mid-morning	1 digestive biscuit.
Midday meal	1 portion Watercress Soup with 25g grated reduced-fat cheddar; granary roll thinly spread with 1 tsp (5g) polyunsaturated spread and 1 slice lean ham; 1 medium pear.
Afternoon	80g grapes.
Evening meal	Hot Garlicky King Prawn Salad; 1 pot crème caramel with 100g strawberries topped with 1tbsp (30g) Greek yogurt.
Nutrition	1378kcal, 42g fat and 5 portions of fruit and vegetables.

Week 1

Day 3

Breakfast	1 boiled egg; 2 slices wholemeal toast with 2 tsp (10g) olive spread; 150g melon cubes.
Mid-morning	Glass of milk from daily allowance.
Midday meal	Subway 6-inch Sub Steak and cheese; 250ml pressed apple juice.
Afternoon	40g carrot sticks with 2 breadsticks.
Evening meal	1 portion Home-made Burgers with Spicy Potato Wedges with 1 portion Raspberry Salsa; 50g salad leaves; large slice (100g) fresh pineapple.
Nutrition	1400kcal, 38.5g fat and 5 portions of fruit and vegetables.

Day 4

Breakfast	30g branflakes with 3 chopped walnut halves and 30g (1 tbsp) sultanas; skimmed milk from daily allowance.
Mid-morning	150g carton low-fat fruit yogurt.
Midday meal	300ml Carrot and coriander soup (e.g. M&S); ciabatta roll (70g) spread with 2 tsp olive spread (10g); 25g premium ham; 1 apple.
Afternoon	200ml pressed unsweetened apple juice.
Evening meal	1 portion Spicy Lamb with 40g (dry weight) basmati rice; 50g plain naan bread; Raita made with 25g grated cucumber and 1 tbsp (35g) low-fat yogurt, black pepper.
Nutrition	1416kcal, 37.4g fat and 5 portions of fruit and vegetables.

Day 5

Breakfast	2 slices (72g) granary toast with 2 tsp (10g) olive spread and marmalade; 250ml mango and passion fruit smoothie.
Mid-morning	Hot-chocolate drink made from 18g reduced-fat chocolate powder and milk from allowance.
Midday meal	1/2 Pizza Express La Reine (141g) with salad of 4 cherry tomatoes, handful (40g) leaves and 1 tbsp fat-free dressing.
Afternoon	80g fresh raspberries or other seasonal fruit.
Evening meal	1 portion Cherry Tomato and Smoked Haddock Kedgeree; small pot (45g) chocolate mousse (e.g. M&S).
Nutrition	1415kcal, 37.4g fat and 5 portions of fruit and vegetables.

Day 6

Breakfast	Grapefruit, either half, or 120g drained, canned in juice; porridge using 45g oats, milk from allowance; top with 1 tbsp (20g) honey and 15g toasted almonds.
Mid-morning	1 medium orange or 2 clementines.
Midday meal	Salad made with 30g lettuce, 1 medium tomato, 4 radishes, 1 nectarine and 54g (7) mozzarella pearls (tiny balls); 1 tbsp (15g) balsamic glaze; ½ baguette (67g).
Afternoon	Glass of milk from allowance.
Evening meal	90g pasta – e.g. fusilli tricolore with Pasta Sauce with Mediterranean Vegetables; 1 dsp (10g) grated parmesan.
Nutrition	1392kcal, 36.3g fat and 6 portions of fruit and vegetables.

Day 7

Breakfast	40g Crunchy oat cereal with honey and almond with milk from allowance; 200ml glass unsweetened orange juice.
Mid-morning	80g grapes.
Midday meal	Panini roll (85g) filled with 30g slice ham, 35g grated mozzarella and 1 tsp (5g) caramelized onion chutney;1 pear.
Afternoon	Glass of milk from allowance.
Evening meal	100g portion of Citrus Couscous; 130g roasted chicken without skin; 90g green beans; small scoop (75g) chocolate ice cream.
Nutrition	1414kcal, 38g fat and 5 portions of fruit and vegetables.

Also included: each day you may have 300ml skimmed milk (or non-dairy equivalent) for cereals and drinks. Drink at least 1.5 litres (6 x 250ml glasses) of water a day. Drinks such as juices, smoothies, alcohol etc. are not included unless stated.

1400-calorie Diet	1400kcal, 48g fat per day
	Week 2

Day 1

Breakfast	1 large boiled egg with 2 crumpets spread with 2 tsp (10g) olive spread and scraping yeast extract; 1 large satsuma.
Mid-morning	1 Maple and Raisin Drop Scone spread with 15g (1 level tbsp) extra-light soft cheese.
Midday meal	1 portion Pea Soup with Pesto Croute; 1 slice wholemeal bread with 1 tsp (5g) olive spread; 1 pear.
Afternoon	Glass of milk from allowance.
Evening meal	1 portion Turkey Steak with Crumb and Sundried TomatoTopping; 120g boiled new potatoes; 120g fresh fruit salad with 1 scoop (60g) reduced-fat ice cream.
Nutrition	1405kcal, 42g fat and 5 to 6 portions of fruit and vegetables.

Day 2

Breakfast	150g carton low-fat fruit yogurt with 100g fresh berries and 1 tbsp (16g) sunflower seeds.
Mid-morning	Glass of milk from allowance.
Midday meal	Smoked Trout Sandwich with Horseradish and Lamb’s Lettuce (or retail equivalent, providing about 310kcal and 7.7g fat); 25g bag low-fat crisps e.g Walkers Baked; 1 medium apple.
Afternoon	30g sultanas or other dried fruit.
Evening meal	1 portion Simple Cod Bake; 175g potatoes mashed with 2 tsp (10g) olive spread and milk from allowance; 100g peas.
Nutrition	1400kcal, 33.6g fat and 6 portions of fruit and vegetables.

Week 2
Day 3

Breakfast	Half a grapefruit; 50g bowl extra-fruit muesli with 10 (20g) almonds, chopped with milk from allowance.
Mid-morning	1 cereal bar (e.g. Cheerios bar).
Midday meal	1 portion Curried Parsnip and Apple Soup; 70g piece of baguette with 25g brie and half a red pepper cut into strips.
Afternoon	Glass of milk from allowance.
Evening meal	75g pasta shapes with 1 portion Pasta Sauce with Artichokes and Peppers; 15g (1 heaped tbsp) grated parmesan; side salad of leaves, cucumber and grated carrot; 150g slice melon with 1 tsp chopped stem ginger in syrup.
Nutrition	1405kcal, 43.5g fat and 6 portions of fruit and vegetables.

Day 4

Breakfast	1 Cheese and Apple Scone with 2 tsp (10g) olive spread and 1 medium apple, sliced.
Mid-morning	200ml mango and passion fruit smoothie.
Midday meal	Bruschetta with Mozzarella, Basil and Tomatoes; 80g strawberries topped with 1 level tbsp (15g) half-fat sour cream and 1 tsp sugar.
Afternoon	1 carrot cut into batons.
Evening meal	1 portion Sunflower Seed-coated Chicken with Yogurt Herb Salad; 50g warmed ciabatta drizzled with 1 tsp olive oil; 1 portion Autumn Fruit Salad.
Nutrition	1396kcal, 39.1g fat and 7 portions of fruit and vegetables.

Day 5

Breakfast	1 portion Four-grain Porridge with Apricots with 14g (4 halves) walnut halves, chopped, and 1 tsp (8g) runny honey.
Mid-morning	Glass of milk from allowance.
Midday meal	Sandwich – e.g Piquant Egg and Watercress (or bought equivalent – 365kcal and 11.3g fat).
Afternoon	200ml unsweetened orange juice.
Evening meal	1 portion Monkfish and Prawn Kebabs with 1 portion Coconut Rice; 90g steamed green beans; 1 portion Bramley and Mango Brûlée.
Nutrition	1394kcal, 35.6g fat and 5 portions of fruit and vegetables.

Day 6

Breakfast	2 Buttermilk Pancakes with 3 tsp maple syrup, 1 chopped banana and 1 rounded tbsp half-fat sour cream.
Mid-morning	Glass of milk from allowance.
Midday meal	1 portion Hot Garlicky King Prawn Salad; 1 sultana cookie (M&S) or equivalent.
Afternoon	80g grapes.
Evening meal	1 portion Chinese-style Soup with Tiny Pork Balls; 1 portion Steak and Mangetout Stir-fry.
Nutrition	1381kcal, 33.6g fat and 5 portions of fruit and vegetables.

Day 7

Breakfast	2 slices lean back bacon, grilled with 1 tomato; 2 small slices (50g) wholemeal bread, toasted and spread with 2 tsp (10g) olive spread.
Mid-morning	200ml orange or other unsweetened juice.
Midday meal	Mexican Chicken in Chocolate with 1 portion Warm Potato Salad with Herbs; 1 serving Sweetcorn Salsa and 90g steamed green beans.
Afternoon	150g pot virtually fat-free yogurt.
Evening meal	1 portion Creamy Cherry Tomato Soup; 1 serving Apple and Cranberry Crisp.
Nutrition	1410kcal, 39g fat and 6 portions of fruit and vegetables.

Also included: each day you may have 300ml skimmed milk (or non-dairy equivalent) for cereals and drinks. Drink at least 1.5 litres (6 x 250ml glasses) of water a day. Drinks such as juices, smoothies, alcohol etc. are not included unless stated.

1400-calorie Diet	1400kcal, 48g fat per day
	Week 3

Day 1

Breakfast	50g muesli with 1 tbsp (16g) sunflower seeds and 125g pot plain low-fat yogurt.
Mid-morning	1 medium satsuma.
Midday meal	1 portion Asparagus and Egg Salad with Baby New Potatoes; 2 medium plums.
Afternoon	1 digestive biscuit.
Evening meal	1 portion Spaghetti with Chilli Prawns; 1 portion Fruits of the Forest Soufflé.
Nutrition	1400kcal, 40.7g fat and 5 portions of fruit and vegetables.

Day 2

Breakfast	50g oatcakes spread with 45g (1 heaped tbsp) medium-fat soft cheese; 1 pear cut into slices.
Mid-morning	Cereal bar such as Fruit and Fibre.
Midday meal	1 Warm Wrap with Refried Beans, Avocado and Peppers, or shop-bought equivalent (390kcal and 13.8g fat); 80g grapes.
Afternoon	Glass of milk from allowance.
Evening meal	Omelette: 1 egg whisked with 1 egg white, cooked in 1 tsp olive oil, filled with wilted spinach and 4 slices wafer-thin lean ham; 120g (6 baby) new potatoes and 6 cherry tomatoes; 1 portion Baked Peaches with Amaretti Filling with 1 level tbsp reduced-fat crème fraîche.
Nutrition	1380kcal, 44.7g fat and 6 portions of fruit and vegetables.

Week 3
Day 3

Breakfast	Greek Yogurt with Berries and Walnuts.
Mid-morning	1 small ginger biscuit. 200ml glass apple juice.
Midday meal	Bought soup, e.g. 300ml carrot and coriander, with 50g crusty roll spread with 2 tsp olive spread, and filled with 4 wafer-thin slices lean ham; 25g bag baked crisps.
Afternoon	Glass of milk from allowance.
Evening meal	130g portion grilled or roasted chicken, without skin; 1 portion Ratatouille; 50g couscous cooked according to the packet instructions with 1 tsp (5g) toasted pinenuts.
Nutrition	1400kcal, 39g fat and 5 to 6 portions of fruit and vegetables.

Day 4

Breakfast	Boiled egg with 1 wholemeal muffin spread with 2 tsp (10g) olive spread; 120g portion grapefruit canned in juice.
Mid-morning	1 large kiwi fruit (80g).
Midday meal	Smoked Mackerel with Carrot and Currant Salad; 200ml mango, passion fruit and pineapple smoothie.
Afternoon	Glass of milk from allowance.
Evening meal	1 portion Chilli con Carne with 40g (dry weight) basmati rice; 40g salad leaves with 1 tbsp Yogurt and Herb Dressing; 1 scoop (60g) low-fat ice cream.
Nutrition	1380kcal, 42.4g fat and 6 portions of fruit and vegetables.

Day 5

Breakfast	2 medium slices wholemeal bread thinly spread with peanut butter (24g); 1 small orange.
Mid-morning	1 Maple and Raisin Drop Scone spread with 1 tsp lemon curd.
Midday meal	Pear and Feta Salad with 40g French bread.
Afternoon	Glass of milk from allowance.
Evening meal	1 portion Duck with Water Chestnuts and Noodles; 100g mixed berries.
Nutrition	1395kcal, 38.2g fat and 6 portions of fruit and vegetables.

Day 6

Breakfast	1 poached egg on 1 slice granary bread lightly spread with 1 tsp (5g) olive spread; 1 slice (150g) melon.
Mid-morning	150g pot fat-free Greek yogurt with 2 tsp runny honey.
Midday meal	1 Bacon- and Sweetcorn-stuffed Sweet Potato; 100g grapes.
Afternoon	1 digestive biscuit.
Evening meal	1 portion Pork Chop in Citrus Sauce; 120g baby new potatoes; 90g mangetout; 1 portion Bramley and Mango Brûlée.
Nutrition	1409kcal, 38g fat and 5 portions of fruit and vegetables.

Day 7

Breakfast	Breakfast Smoothie; 2 rashers grilled lean back bacon served on 1 slice granary bread spread with 1 level tbsp tomato ketchup.
Mid-morning	1 Chocolate and Cheerios Fruit Snack.
Midday meal	Tuna and Edamame Salad with Avocado and Green Beans with Chilli and Coriander Dressing.
Afternoon	Glass of milk from allowance.
Evening meal	1 portion Beef with Sweet Chestnuts with 1 small (100g) baked potato with 1 rounded tbsp (35g) half-fat sour cream; 95g lightly boiled cabbage.
Nutrition	1400kcal, 41g fat and 5 portions of fruit and vegetables.

Also included: each day you may have 300ml skimmed milk (or non-dairy equivalent) for cereals and drinks. Drink at least 1.5 litres (6 x 250ml glasses) of water a day. Drinks such as juices, smoothies, alcohol etc. are not included unless stated.

1400-calorie Diet	1400kcal, 48g fat per day
	Week 4

Day 1

Breakfast	1 portion Breakfast Compote; 1 (60g) plain croissant.
Mid-morning	Glass of milk from daily allowance.
Midday meal	1 portion Cauliflower and Almond Soup (or similar 125kcal and 4.5g fat per portion); 1 slice (35g) crusty white bread topped with 30g medium fat (15% fat) soft cheese and 50g sliced cucumber; 1 (55g) ready-to-eat fig.
Afternoon	1 small banana.
Evening meal	1 plaice fillet, grilled, served with 1 tsp (5g) butter; 1 portion Polenta with Parmesan and Shallots; 80g petits pois.
Nutrition	1408kcal, 36.1g fat and 6 portions of fruit and vegetables.

Day 2

Breakfast	Half a grapefruit; 1 boiled egg with 1 wholemeal muffin spread with 2 tsp (10g) olive spread.
Mid-morning	1 Apricot and Coconut Muffin.
Midday meal	1 portion Pearl Barley and Pomegranate Salad with 50g feta cheese and 40g salad leaves.
Afternoon	1 medium pear.
Evening meal	1 portion Minty Chicken with Leek; Crushed New Potatoes with Herbs and Olive Oil; 90g steamed green beans; 1 portion Rice Pudding with Cardamom and Maple Syrup.
Nutrition	1380kcal, 42g fat and 5 portions of fruit and vegetables.

Week 4
Day 3

Breakfast	1 fruit teacake (73g) toasted and spread with 2 tsp (10g) olive spread; hot chocolate made with 3 tsp drinking chocolate powder and milk from allowance.
Mid-morning	2 small satsumas.
Midday meal	1 portion Pumpkin Soup with 1 multiseed tortilla wrap spread with quarter-pot (50g) extra-light soft cheese and 30g rocket; 1 medium apple.
Afternoon	2 plums.
Evening meal	1 portion Pork Patties with 1 tbsp Spicy Harissa Dressing; 30g (dry weight) bulghar wheat and 6 baby plum tomatoes; 2 scoops (120g) mango sorbet.
Nutrition	1380kcal, 35.3g fat and 5 portions of fruit and vegetables.

Day 4

Breakfast	50g crunchy oat and honey cereal, with 1 small chopped banana with milk from daily allowance.
Mid-morning	125g pot low-fat fruit yogurt.
Midday meal	1 Smoked Trout Sandwich with Horseradish or retail equivalent (310kcal and 7.7g fat).
Afternoon	1 digestive biscuit.
Evening meal	1 portion Pasta, Pesto and Chicken Salad; 1 portion Baked Plums with Port with 1 level tbsp (15g) half-fat crème fraîche.
Nutrition	1390kcal, 33.5g fat and 5 portions of fruit and vegetables.

Day 5

Breakfast	1 portion Grapefruit Salad with Toasted Almonds; 1 Buttermilk Pancake with 1 tsp maple syrup.
Mid-morning	1 square Chocolate Mallow Crispies.
Midday meal	1 wholemeal pitta filled with 1 portion Home-made Houmous and 2 tbsp (40g) raw bean sprouts; 1 (25g) crunchy cereal bar.
Afternoon	Glass of milk from daily allowance.
Evening meal	1 portion Spinach and Mushroom Pasta Bake; 1 portion Autumn Fruit Salad.
Nutrition	1415kcal, 44g fat and 5 portions of fruit and vegetables.

Day 6

Breakfast	Greek Yogurt with Berries and Walnuts; 200ml unsweetened orange juice.
Mid-morning	1 Chocolate and Cheerios Fruit Snack.
Midday meal	1 portion Bacon and Sweetcorn Chowder; 1 kiwi fruit.
Afternoon	Glass of milk from daily allowance.
Evening meal	1 portion Chicken with Cajun Spices and Chickpeas; 1 portion Apricot and Ginger Rice; 85g green beans, steamed.
Nutrition	1392kcal, 42.1g fat and 5 portions of fruit and vegetables.

Day 7

Breakfast	2 Buttermilk Pancakes with 150g fruits of the forest stewed with 2 tsp sugar; 1 rounded tbsp (40g) half-fat crème fraîche.
Mid-morning	Glass of milk from daily allowance.
Midday meal	1 portion Lamb and Apricot Tagine; 1 portion Watercress and Orange Salad.
Afternoon	Glass of water.
Evening meal	Tuna and Olive Black Bulghar Wheat Salad; 2 small chocolates.
Nutrition	1385kcal, 36.5g fat and 5 portions of fruit and vegetables.

Also included: each day you may have 300ml skimmed milk (or non-dairy equivalent) for cereals and drinks. Drink at least 1.5 litres (6 x 250ml glasses) of water a day. Drinks such as juices, smoothies, alcohol etc. are not included unless stated.

1200-calorie Diet

1200kcal, 39g fat per day

Day 1

Breakfast	Breakfast Smoothie; 30g branflakes and 25 (1 tbsp) sultanas with skimmed milk from daily allowance.
Mid-morning	Glass of milk from allowance.
Midday meal	Pea Soup with Pesto Croute, 1 (50g) granary roll spread with 2 tsp (10g) <40% fat spread; 1 medium apple.
Afternoon	60g virtually fat-free fromage frais.
Evening meal	1 portion Grilled Teriyaki Pork with Orange with 1 portion Warm Potato Salad with Herbs; 50g wilted baby spinach leaves and 80g baby plum tomatoes; 1 ripe peach.
Nutrition	1198kcal, 32g fat and 5 portions of fruit and vegetables.

Day 2

Breakfast	2 slices (72g) granary bread toasted; lightly spread with olive spread (14g) and yeast extract (optional). 1 medium orange.
Mid-morning	60g virtually fat-free fromage frais.
Midday meal	Buy sandwich that provides about 280kcal and 8.5g fat (e.g. egg salad healthy option). Glass of milk from allowance.
Afternoon	80g grapes.
Evening meal	1 portion Galettes with Spinach, Mushroom and Soft Goat’s Cheese; 150g slice melon with 1 tsp chopped stem ginger.
Nutrition	1195kcal, 36.7g fat and 5 portions of fruit and vegetables.

Day 3

Breakfast	1 portion Grapefruit Salad with Toasted Almonds.
Mid-morning	Glass of milk from allowance.
Midday meal	3 mini pitta bread (90g) with 1 portion Smoked Trout Paté and 2 celery sticks or 70g cucumber.
Afternoon	125g low-fat fruit yogurt.
Evening meal	1 portion Moussaka with 120g boiled new potatoes, 40g leaf salad and 4 (60g) cherry tomatoes.
Nutrition	1215kcal, 39g fat and 5 portions of fruit and vegetables.

Day 4

Breakfast	50g extra-fruit muesli with 6 (13g) chopped almonds; skimmed milk from allowance.
Mid-morning	Glass of milk from allowance.
Midday meal	300ml carrot and coriander soup (bought) with 30g slice of ciabatta and 25g piece of reduced-fat Edam or similar cheese.
Afternoon	200ml unsweetened orange juice.
Evening meal	1 portion Tripoline with Lemon Mushrooms and 1 portion Watercress and Orange Salad.
Nutrition	1201kcal, 29g fat and 7 portions of fruit and vegetables.

Day 5

Breakfast	1 egg scrambled with 25ml skimmed milk (from allowance) cooked in 1 tsp (5g) 40%-fat spread, served on 1 slice granary toast, with 80g grilled tomatoes; 1 additional slice granary toast spread with 1 tsp (5g) 40%-fat spread.
Mid-morning	40g ready-to-eat apricots.
Midday meal	Chicken Tikka Pitta with Raita; 160g chopped fresh fruit such as mango, pineapple and kiwi.
Afternoon	Milky coffee or glass of milk, both from allowance.
Evening meal	1 portion Baked Plaice with Warm Lentil Salad served with 1 portion Crushed New Potatoes with Herbs and Olive Oil and 90g steamed green beans.
Nutrition	1200kcal, 33.1g fat and 6 portions of fruit and vegetables.

Day 6

Breakfast	1 portion Four-grain Porridge with Apricots with skimmed milk from allowance.
Mid-morning	1 large kiwi fruit (80g).
Midday meal	1 portion Hot Garlicky King Prawn Salad; glass of milk from daily allowance.
Afternoon	1 square Chocolate and Cheerios Fruit Snack.
Evening meal	1 portion Three Bean Curry with 1 portion Potatoes with Mustard Seeds and Spinach.
Nutrition	1196kcal, 27.8g fat and 6 portions of fruit and vegetables.

Day 7

Breakfast	Brunch of Poached Egg Muffin with Spinach and Mushrooms.
Mid-morning	—
Midday meal	1 portion Coq au Vin with 50g French bread and 90g green beans.
Afternoon	Chocolate milkshake made with 1 tbsp (15g) reduced-fat chocolate powder and milk from allowance.
Evening meal	1 portion Bacon and Sweetcorn Chowder; 1 clementine.
Nutrition	1205kcal, 41.6g fat and 5 portions of fruit and vegetables.

Also included: each day you may have 300ml skimmed milk (or non-dairy equivalent) for cereals and drinks. Drink at least 1.5 litres (6 x 250ml glasses) of water a day. Drinks such as juices, smoothies, alcohol etc. are not included unless stated.

1600-calorie Diet

1600kcal, 54g fat per day

Day 1

Breakfast	1 Cheese and Apple Scone lightly spread with 10g (2 tsp) olive spread; 150g pot low-fat fruit yogurt.
Mid-morning	1 pear, apple or orange.
Midday meal	Ciabatta Roll with Pesto, Soft Cheese and Baby Spinach; 30g bag baked crisps or equivalent.
Afternoon	1 Apricot and Coconut Muffin.
Evening meal	130g grilled skinless chicken breast served with 1 portion Pomegranate Sauce, 1 portion Coconut Rice, broccoli (85g) and sweetcorn (95g); 1 portion Fruits of the Forest Mousse.
Nutrition	1598kcal, 49g fat and 5 portions of fruit and vegetables.

Day 2

Breakfast	2 slices (72g) granary bread lightly spread with 2 tsp (1og) olive spread; 25g piece of brie and 1 medium pear.
Mid-morning	Glass of milk from daily allowance.
Midday meal	1 portion Moroccan Chickpea and Fruit Soup, 1 wholemeal tortilla wrap filled with 1 chopped hardboiled egg, 1 level tbsp reduced-fat mayonnise and 1 medium tomato, skinned and chopped, mixed together.
Afternoon	1 Mincemeat and Plum Filo Pie.
Evening meal	1 portion Stuffed Butternut Squash with 90g wilted spinach leaves; 1 portion No-fat Eton Mess.
Nutrition	1608kcal, 52g fat and 7 portions of fruit and vegetables.

Day 3

Breakfast	1 portion Four-grain Porridge with Apricots sprinkled with 1 tbsp toasted sunflower seeds.
Mid-morning	Glass of milk from daily allowance.
Midday meal	Low-fat soup, e.g. 1 portion Carrot and Celery Soup, with Mozzarella and Ham Panini.
Afternoon	250ml smoothie, e.g. summerfruit.
Evening meal	1 large portion Lasagne; side salad of leaves, peppers and 25g marinated olives.
Nutrition	1605kcal, 48.3g fat and 6 portions of fruit and vegetables.

Day 4

Breakfast	1 egg scrambled with 25ml skimmed milk (from allowance) cooked in 1 tsp (5g) 40%-fat spread, served on 1 slice granary toast, with 80g grilled tomatoes; 1 additional slice granary toast spread with 1 tsp (5g) 40%-fat spread; 200ml unsweetened orange juice.
Mid-morning	1 small chocolate chip cookie.
Midday meal	1 portion Bruschetta with Mozzarella, Basil and Tomatoes; 25g pack reduced-fat crisps.
Afternoon	1 medium apple.
Evening meal	1 portion Citrus Couscous with 1 portion Beef Koftas with Tzatziki; 90g steamed mangetout.
Nutrition	1598kcal, 49g fat and 5 portions of fruit and vegetables.

Day 5

Breakfast	Greek Yogurt with Berries and Walnuts; 200ml pineapple or other unsweetened juice.
Mid-morning	6 tiny (32g) amaretti biscuits.
Midday meal	1 portion Asparagus and Egg Salad with Baby New Potatoes; 1 portion Rice Pudding with Cardamom and Maple Syrup.
Afternoon	Glass of milk from daily allowance.
Evening meal	1 portion Jambalaya; 100g strawberries with 1 level tbsp half-fat crème fraîche.
Nutrition	1600kcal, 44.6g fat and 5 portions of fruit and vegetables.

Day 6

Breakfast	1 portion Spelt and Walnut Scone Round spread with 2 tsp (10g) olive spread and 1 heaped tsp (15g) jam; 120g drained canned grapefruit topped with 1 rounded tbsp low-fat yogurt.
Mid-morning	1 banana.
Midday meal	Bacon- and Sweetcorn-stuffed Sweet Potato.
Afternoon	Glass of milk from daily allowance.
Evening meal	1 portion Lemony Salmon with Thyme Couscous and Onion Salad; 175ml glass dry white wine; 1 portion Fruits of the Forest Mousse.
Nutrition	1591kcal, 48.5g fat and 5 portions of fruit and vegetables.

Day 7

Breakfast	2 Buttermilk Pancakes with 1 rounded tbsp half-fat crème fraîche and compote made by stewing 150g frozen summer fruits with 1 tbsp (15g) sugar.
Mid-morning	1 large satsuma.
Midday meal	1 portion Pumpkin Soup with 1 Ham and Cheese Toastie.
Afternoon	Glass of milk with 1 gingernut biscuit.
Evening meal	1 portion Topside with Winter Vegetables; 1 portion Baked Peaches with Amaretti Filling with 2 level tbsp (30g) half-fat crème fraîche.
Nutrition	1600kcal, 48.5g fat and 6 portions of fruit and vegetables.

Also included: each day you may have 300ml skimmed milk (or non-dairy equivalent) for cereals and drinks. Drink at least 1.5 litres (6 x 250ml glasses) of water a day. Drinks such as juices, smoothies, alcohol etc. are not included unless stated.

1800-calorie Diet

1800kcal, 60g fat per day

Day 1

Breakfast	30g Crunchy Nut Cornflakes with milk from allowance; 1 crumpet lightly spread with 1 tsp (5g) olive spread and 35g piece Edam cheese; 1 large satsuma or small orange.
Mid-morning	200ml apple juice and 1 square Chocolate Mallow Crispies.
Midday meal	1 portion Watercress Soup; 1 ham sandwich made with 2 slices granary bread, spread with 30g soft goat’s cheese and 2 slices (24g) Parma ham, and 25g salad leaves.
Afternoon	1 medium apple, peach or pear.
Evening meal	1 portion Greek Baked Chicken with Okra with 175g new potatoes, 90g sugar snaps; 1 purchased pancake with juice of half a lemon, 1 chopped small banana and 1 tsp soft brown sugar.
Nutrition	1803kcal, 50g fat and 6 to 7 portions of fruit and vegetables.

Day 2

Breakfast	2 rashers (50g) lean back bacon, grilled with 2 medium tomatoes; 1 wholemeal muffin spread with 2 tsp (10g) olive spread; 200ml grapefruit juice.
Mid-morning	Glass of milk from allowance.
Midday meal	Baked Potato with Curried Prawns; 150g pot fat-free Greek yogurt, with 1 tsp (5g) runny honey and 10g chopped almonds.
Afternoon	200ml exotic fruit smoothie.
Evening meal	1 portion Pork in Dijon Mustard Sauce with Leek Mash, 85g steamed carrots and 85g steamed broccoli; 130g canned pears in juice, with 1 portion Bitter Chocolate Sauce.
Nutrition	1798kcal, 46.6g fat and 7 portions of fruit and vegetables.

Day 3

Breakfast	1 large egg, poached and served on 2 slices wholemeal toast lightly spread with 3 tsp (15g) olive spread; 110g stewed fruit (apricots/plums/ apples).
Mid-morning	1 piece Chocolate and Cheerios Fruit Snack.
Midday meal	1 portion Creamy Cherry Tomato Soup with 1 Sundried Tomato and Black Olive Scone with 2 tsp (10g) olive spread.
Afternoon	150g fat-free yogurt with 1 chopped banana.
Evening meal	1 portion Chipotle Lentils with 1 portion Coconut Rice, 1 (50g), 1 reduced-fat mini naan and 90g green beans or broccoli; 1 portion Autumn Fruit Salad.
Nutrition	1788kcal, 54g fat and 7 portions of fruit and vegetables.

Day 4

Breakfast	Greek Yogurt with Berries and Walnuts; 1 Maple and Raisin Drop Scone spread with 1 tsp (5g) olive spread.
Mid-morning	Glass of milk from allowance.
Midday meal	Roasted Pepper and Halloumi Panini with Watercress and Clementine Salad; 4 cherry tomatoes; 1 all-butter chocolate chip cookie (M&S).
Afternoon	200ml pressed apple juice.
Evening meal	1 portion Mediterranean Fish in Filo Parcels with 1 portion Okra with Tomatoes; 1 portion Baked Plums with Port; 125ml glass dry white wine.
Nutrition	1789kcal, 56.6g fat and 6 to 7 portions of fruit and vegetables.

Day 5

Breakfast	Half a grapefruit, 50g crunchy oat cereal with 1 tbsp added sunflower seeds and 150g low-fat plain yogurt.
Mid-morning	1 Orange and Sour Cherry Muffin.
Midday meal	Piquant Egg and Watercress Sandwich or retail equivalent with 365kcal and <11.5g fat; 25g bag baked crisps; 1 ripe mango, cubed.
Afternoon	1 large kiwi fruit.
Evening meal	1 portion Home-made Burgers with Spicy Potato Wedges; 1 tbsp Spicy Harissa Dressing; 6 cherry tomatoes and few slices cucumber; 1 Passion Fruit Crème Caramel.
Nutrition	1810kcal, 53g fat and 5 portions of fruit and vegetables.

Day 6

Breakfast	Smoked Salmon with Baby Dill Pancakes; 200ml orange juice; 125g summerfruit compote (bought) with 1 rounded tbsp (45g) Greek yogurt.
Mid-morning	80g grapes.
Midday meal	1 portion Bacon and Sweetcorn Chowder with 1 Sundried Tomato and Black Olive Scone.
Afternoon	1 sachet soup having 70kcal and <2g fat.
Evening meal	1 portion Marinated Lamb with Crushed Potatoes; 80g petits pois; 1 portion Pear and Chocolate Pudding.
Nutrition	1800kcal, 52.3g fat and 6 portions of fruit and vegetables.

Day 7

Breakfast	1 portion Breakfast Compote; 1 medium plain (60g) croissant.
Mid-morning	60g fromage frais.
Midday meal	1 portion Chive Dip; 1 portion Home-made Houmous with 2 soft breadsticks (Sainsbury’s), 1 carrot cut into batons and half a sliced red pepper; 175ml glass dry red wine.
Afternoon	Glass of milk from allowance.
Evening meal	1 portion Gammon with Sweet-and-sour Shallots with 1 portion Boulangère Potatoes, 90g boiled sweetcorn and 85g steamed broccoli.
Nutrition	1779kcal, 49.2g fat and 6 portions of fruit and vegetables.

Also included: each day you may have 300ml skimmed milk (or non-dairy equivalent) for cereals and drinks. Drink at least 1.5 litres (6 x 250ml glasses) of water a day. Drinks such as juices, smoothies, alcohol etc. are not included unless stated.

Chapter 4 Recipes

This chapter provides you with nearly 200 tasty recipes, which are suitable for the time you are on the diet and beyond.

To help you find your way around the recipes they are split into the following sections:

• Breakfasts and Brunches

• Soups

• Sandwiches and Light Lunches

• Main course salads

• Poultry – chicken, turkey, duck

• Meat – beef, pork, lamb, venison

• Fish and seafood – white and oily fish, shellfish and other seafood

• Vegetarian

• Sides – those accompaniments for your meal, whether starchy, vegetables or salads

• Pasta

• Sauces, dressings and dips – to add extra zest to your meals

• Desserts

• Bites – scones, muffins and snacks

The recipes have been devised and kitchen-tested, and then nutritionally analysed by software designed specifically for this function. The diet allows you to follow a range of different calorie and fat bands, and the recipes reflect this, some being higher in calories and fat and others lower. In Chapter 4 you will find a list of all the recipes ordered by their fat content and another with their calorie content. This is to enable you to choose easily, not only by the type of recipe you fancy, but also by their nutritional value.

Some recipes provide one portion, while others provide for 2, 4 or (very occasionally) 6 portions. Many people who are on a diet are also the cook for their household, so the recipes have been written to make them as family-friendly as possible, with simple instructions and to minimize time in the kitchen. Storage instructions have also been provided, so if you make a dish that serves 4 but eat only one portion, you can save the remainder for another day.

Don’t forget to weigh out or measure all the ingredients so that you meet your diet goals.

Hints for Lower-fat Cooking

There are lots of ways to cut down on fat in your diet, and tips are included here so you can use them when cooking. They fall broadly into three categories: the food you buy, how you cook it and the equipment you use to do so.

Ingredients

• Use reduced- or no-fat ingredients – semi- or skimmed milk, reduced-fat creams and yogurts.

• Spreads come in a range of different fat levels from 20–80 per cent fat. Use the lowest you can, remembering that if you cook with them, the lower the fat, the more water is present, so they may splutter if you try to fry with them.

• Oils are all almost 100 per cent fat. Choose unsaturated oils such as rapeseed and olive oil, which are high in monounsaturates, or polyunsaturated sunflower or corn oil. Most vegetable oil is rapeseed.

• If you are using cheese, use a reduced-fat version where you can. You can usually use less cheese if it tastes strong, so mature cheddar and parmesan will taste more evident in recipes than a mild cheddar or Edam.

• Choose the leanest meat you can afford, and trim off any visible fat. Cheaper lean cuts make great stews.

• Don’t add oil to the pan when you are browning mince – let it brown in its own fat.

• When you are cooking chicken, if it has the skin on remove it before you cook if it is a stew or stir-fry, but if you are grilling keep it on to prevent the meat from drying out, then take it off before serving.

• Weigh and measure diligently. They may look innocent but flavourings such as pesto, sundried tomato paste, coconut milk or block coconut and curry paste all contain fat, so measure them out.

Cooking Methods

Lower-fat needn’t mean zero fat, but it is important to control the amount of fat you use when cooking. Some cooking methods such as stewing and steaming rely on moisture rather than adding fat, and others use dry heat such as grilling and baking.

• When making a casserole or stew it is not always necessary to sear or brown the meat in oil first. Delicious stews can be made ‘from cold’, just placing all the ingredients in a casserole and popping it into the oven on a low heat to cook. You can use cheaper cuts of lean meat this way.

• Fish or poultry can be steamed in a foil parcel, which keeps the food moist and avoids adding fat.

• Fish and poultry can be gently poached in water, wine or milk. Adding herbs or citrus zest adds flavour. The poaching stock can then be thickened with cornflour for a sauce.

• Microwave ovens often have a range of settings, and microwaving can be a great way to cook fish as moisture is retained and the food is cooked quickly, helping to preserve vitamins.

• Grilling or barbecuing food uses high temperatures, so food that is naturally low in fat may need to be sprayed lightly with oil or marinated in low-fat ingredients to prevent it from drying out.

• Baking or roasting, like grilling, is great for many foods, but you may need to protect the food with foil, or lightly spray with oil.

• Stir-fried food can be higher in fat than you expect, so if you like to stir-fry, invest in a non-stick wok and measure out 1 tablespoon of oil to do the initial frying. If food starts to stick add water rather than more oil.

• Dry frying is useful for foods that contain some fat, to which you don’t want to add any more. Bacon and mince are easily dry fried over a gentle heat in a non-stick pan.

• Griddling was traditionally used for cooking foods such as drop scones, but recently griddle pans or hob attachments have been designed with ridges so that fat can drain away from foods that contain fat. Oily fish like tuna or salmon, poultry, chops and steak as well as vegetables such as courgettes and peppers can be successfully griddled.

Equipment

There are several pieces of equipment that will make your life easier and add to your cooking experience. If you can, invest in these:

• Measuring spoons. 1 level teaspoon is very different from 1 heaped teaspoon when it is a high-fat ingredient, so buy a set of measuring spoons.

• Electronic scales. These will help you measure out ingredients accurately. Scales that can be reset to zero once a pan or bowl is on top are very useful.

• An oil spray or ‘mister’ that you can fill with rapeseed or olive oil will help you cut down on your usage of oil even more than measuring it out with a teaspoon.

• Non-stick pans. Buy yourself at least one heavy pan that is large enough to brown mince, or cook a stew.

• Sharp knives and a knife sharpener. Trimming off fat relies on a good knife, so either treat yourself to a new one, or buy a sharpener to improve the ones you already have.

• A hand blender/wand blender. If you don’t have one of these gadgets already you will be surprised at how useful they are. Because you can put the blender in the pan, making soups becomes so much easier, and you can make shakes and knock lumps out of sauces and gravies quickly, too.

Breakfasts and Brunches
Breakfast Compote

Serves: 4 Prep: 5 minutes Cook: Soak overnight

205kcal and 0.4g fat per portion

Start your day with a bowl of orange-soaked fruit. There is sufficient for 4 portions, so refrigerate any that remains, or have another portion as a dessert with your main meal.

100g dried or ready-to-eat apricots

100g raisins or sultanas

50g dried apple rings

50g dried sweetened cranberries

300ml unsweetened orange juice

1. Place all the ingredients in a large bowl or jug and cover;

2. Leave in a cool place overnight.

3. Serve in the morning, and refrigerate any remaining.

Serving Suggestions: Top with a rounded tbsp (35g) of low-fat plain yogurt: 225kcal and 0.7g fat.

Storage: May be kept in an airtight container in the fridge for 2–3 days. Not suitable for freezing.

NUTRITIONAL ANALYSISPER PORTION
Energy kcal	205
Protein g	2.2
Carbohydrate g	50.9
Of which sugars g	49.7
Fat g	0.4
Of which saturates g	0.0
Fibre g	6.0
Sodium g	Trace
Salt g	Trace
Portion fruit and veg	1

Smoked Salmon with Baby Dill Pancakes

Serves: 4 Prep: 10 minutes Cook: 10 minutes

290kcal and 10.8g fat per portion

A luxurious brunch recipe using a savoury pancake recipe. The baby pancakes are also delicious served with soup, and are great as a snack by themselves.

For 8 Pancakes

150g self-raising flour

50ml skimmed milk

1 medium egg

1 tbsp chopped fresh dill or 1 tsp dried

1 tbsp sunflower oil

For 1 Portion

2 pancakes

25g smoked salmon, cut into strips

30g extra-light soft cheese

25g cucumber slices

25g watercress

1. Place the flour; milk, egg, dill and oil in a food processor and blend to mix to a batter.

2. Heat a griddle or flattish non-stick frying pan and spray lightly with oil.

3. Spoon the batter into the hot pan and gently cook until the top of the pancake is starting to dry. Turn over with a palette knife or non-stick spatula and cook for another minute or two. You should be able to make 8 pancakes.

4. Serve warm spread with the soft cheese, topped with the salmon and with the cucumber and watercress on the side.

Serving Suggestions: Try the pancake alone with soup, or for a snack. 1 baby pancake has 95kcal and 2.8g fat.

Storage: The pancakes can be stored for a day or two in the fridge and also are suitable for freezing.

NUTRITIONAL ANALYSIS PER PORTION
Energy kcal	290
Protein g	17.7
Carbohydrate g	32.6
Of which sugars g	4
Fat g	10.8
Of which saturates g	2.6
Fibre g	2.0
Sodium g	0.3
Salt g	0.8
Portion fruit and veg	½

Buttermilk Pancakes

Makes: 10 Pancakes Prep: 5 minutes Cook: 10 minutes

95kcal and 3g fat per portion

Delicious eaten hot from the griddle as a snack, for breakfast, or with compote as a dessert, these pancakes are sure to feature in your diet.

150g self-raising flour

284g carton buttermilk

1 egg, beaten

25g sugar

25g butter; melted

1 tsp grated lemon rind

1. Sieve the flour into a large jug or mixing bowl.

2. Stir in the buttermilk, beaten egg and sugar, and beat well.

3. Now add the melted butter and lemon rind to make a smooth, thick batter.

4. Heat a non-stick frying pan or flat griddle pan and spray lightly with cooking oil.

5. Using a tablespoon, drop the batter onto the hot pan. You will probably only get 3 or 4 in a pan at once.

6. Cook over a medium heat until the surface is drying and the bottom golden brown. Turn over and cook on the other side.

7. Continue with the remaining mixture until all are cooked.

Serving Suggestions: For breakfast try with a drizzle of maple syrup and a squirt of lime juice: 240kcal and 6g fat for 2.

For a dessert, top two with 1 tbsp (40g) Summer Fruit Compote and 1 tsp (10g) of reduced-fat crème fraîche. 240kcal and 8.0g fat.

Storage: The pancakes can be stored in the fridge in an airtight container for two days, or can be frozen. Separate with greaseproof paper or film to prevent sticking together.

NUTRITIONAL ANALYSISPER PANCAKE
Energy kcal	95
Protein g	3
Carbohydrate g	15.3
Of which sugars g	11.1
Fat g	3
Of which saturates g	1.6
Fibre g	.6
Sodium g	Trace
Salt g	Trace
Portion fruit and veg	0

Four-grain Porridge with Apricots

Serves: 2 Prep: 1 minute Cook: 5 minutes

315kcal and 3.8g fat per portion

Delicious creamy-tasting porridge to start the day, which is low in GI so will keep any hunger pangs at bay. If you can’t buy four-grain porridge, then use jumbo porridge oats. You can easily halve the recipe if it is just for you, but you may find all the family are keen to try this one, so you might need to double it!

60g dried apricots

100g four-grain porridge

200ml semi-skimmed milk

1. Chop the apricots and place in a non-stick saucepan with the porridge oats and milk.

2. Slowly bring to the boil, stirring frequently and allowing the porridge to thicken – 4–5 minutes over a gentle heat.

3. Serve at once.

Serving Suggestions: Serve as it is, or if you like add a little honey and milk.

Storage: Not suitable for storage.

As recipe

NUTRITIONAL ANALYSIS PER PORTION
Energy kcal	315
Protein g	12
Carbohydrate g	62
Of which sugars g	28.9
Fat g	3.8
Of which saturates g	2.2
Fibre g	2.7
Sodium g	Trace
Salt g	Trace
Portion fruit and veg	1

With 50ml semi-skimmed milk and 1 tsp honey

NUTRITIONAL ANALYSIS PER PORTION
Energy kcal	260
Protein g	10.3
Carbohydrate g	50.3
Of which sugars g	17.3
Fat g	3
Of which saturates g	1.7
Fibre g	2.7
Sodium g	Trace
Salt g	Trace
Portion fruit and veg	1

Grapefruit Salad with Toasted Almonds

Serves: 2 Prep: 10 minutes

220kcal and 11.5g fat per portion

Grapefruit is guaranteed to wake you up! If you can’t face preparing it in the morning, do it the night before and store in the fridge, or use canned grapefruit segments in fruit juice.

1 red grapefruit

1 white or pink grapefruit or 320g can grapefruit in fruit juice, drained

32g (4 level tsp) runny honey

40g toasted almonds

1. Peel the grapefruit using a sharp knife, and then, holding the fruit over a bowl to catch any juice, carefully cut the grapefruit into segments, discarding the inner membranes.

2. Drizzle the honey over the grapefruit and sprinkle over the toasted almonds.

3. Serve at once.

Serving Suggestions: Top with a rounded tbsp of fat-free Greek yogurt: 245kcal and 11.5g fat.

Storage: You can store the fruit in the fridge for 24 hours without the almonds, but it will lose some vitamin C.

NUTRITIONAL ANALYSIS PER PORTION
Energy kcal	220
Protein g	5.6
Carbohydrate g	24.5
Of which sugars g	24
Fat g	11.5
Of which saturates g	0.9
Fibre g	3.6
Sodium g	Trace
Salt g	Trace
Portion fruit and veg	1

Greek Yogurt with Berries and Walnuts

Serves: 1 Prep: 5 minutes

295kcal and 13.9g fat per portion

Fat-free Greek yogurt keeps the saturates as well as the fat down, so you can have healthier unsaturated fat from the nuts. If you use a teaspoon that you have just dipped into boiling water, you will be able to measure the honey fairly easily.

100g mixed berries,1 or more of strawberries,raspberries,blueberries,blackberries

150g pot fat-free Greek yogurt

20g walnuts, chopped

20g (2 tsp) runny honey

1. Prepare the berries by washing and hulling if necessary.

2. Place the yogurt in a bowl, and sprinkle over the berries.

3. Add the chopped nuts, and lastly drizzle over the honey.

4. Serve at once.

Serving Suggestions: Serve with a glass of fruit juice. Nutrition without the walnuts: 160kcal and 0.3g fat.

Storage: Not suitable for storage.

NUTRITIONAL ANALYSIS PER PORTION
Energy kcal	295
Protein g	17.4
Carbohydrate g	26.9
Of which sugars g	26.7
Fat g	13.9
Of which saturates g	1.3
Fibre g	4.0
Sodium g	trace
Salt g	Trace
Portion fruit and veg	1

Ham and Cheese Toastie

Serves: 1 Prep: 5 minutes Cook: 3–4 minutes

380kcal and 11.6g fat per portion

You don’t need lots of butter to make a toastie, especially if you have a sandwich toaster. Using reduced-fat cheese means you can have a larger portion of it, for additional calcium without extra fat.

72g (2 medium slices) granary bread

15g (1 level tbsp) tomato relish

35g slice of premium ham

50g reduced-fat cheddar, sliced

90g (about 6) cherry tomatoes

1. Spread 1 slice of the bread with the relish and top with the ham.

2. Place the sliced cheese on top of the ham and add the second piece of bread.

3. Place in a sandwich toaster and cook until browned, or gently cook in a non-stick frying pan, spraying with a little oil.

4. Serve with the tomatoes.

Serving Suggestions: Try with a bowl of soup for a delicious lunch.

Storage: Not suitable for storage.

NUTRITIONAL ANALYSIS PER PORTION
Energy kcal	380
Protein g	31
Carbohydrate g	37.5
Of which sugars g	8.4
Fat g	11.6
Of which saturates g	6.1
Fibre g	2.6
Sodium g	1.2
Salt g	3
Portion fruit and veg	1

Poached Egg Muffin with Spinach and Mushrooms

Serves: 1 Prep: 5 minutes Cook: 15 minutes

300kcal and 12.8g fat per portion

At the weekend, why not make yourself brunch with this tasty egg muffin? Add a glass of juice or a smoothie to complete the meal.

1 tsp olive oil

50g mushrooms, sliced

50g baby spinach leaves

1 medium egg

1 English muffin

1 tsp (5g) low-fat (<40% fat) spread

Black pepper and nutmeg to season

1. Heat the oil in a non-stick pan and very gently cook the mushrooms until soft, about 8–10 minutes.

2. Add the spinach, cover and allow it to wilt, then season and remove from the heat.

3. Meanwhile, poach the egg.

4. Halve and toast the muffin and spread one side with the spread.

5. Using a slotted serving spoon, lift the spinach and mushroom from the pan, allowing any cooking liquid to drain off, and place on the ‘unbuttered’ muffin half.

6. Top with the poached egg and use the other muffin half to make a lid.

7. Serve at once.

Serving Suggestions: Served with a 200ml glass of unsweetened orange juice: 370kcal and 12.9g fat.

Storage: Not suitable for storage.

NUTRITIONAL ANALYSIS PER PORTION
Energy kcal	300
Protein g	18.2
Carbohydrate g	28.2
Of which sugars g	3.1
Fat g	12.8
Of which saturates g	3
Fibre g	2.9
Sodium g	0.5
Salt g	1.3
Portion fruit and veg	1

Scrambled Egg on Toast

Serves: 1 Prep: 5 minutes Cook: 10 minutes

310kcal and 11.7g fat per portion

For those mornings when you have a little time, why not enjoy a cooked breakfast? Using spread that contains 40g fat per 100g (40% fat) helps keep this within your fat targets.

80g baby plum tomatoes, halved

1 medium egg

25ml skimmed milk

Black pepper

10g (2 tsp) 40% fat polyunsaturated spread

72g (2 medium slices) granary bread, toasted

1. Place the tomatoes under a preheated grill.

2. Beat the egg and milk with pepper, and melt 1 teaspoon of the spread in a non-stick pan.

3. Gently cook the scrambled egg, stirring often until it set.

4. Place on top of a piece of ‘unbuttered’ toast. Use the remaining spread on the other piece of toast.

5. Serve with the grilled tomatoes.

Serving Suggestions: Add a glass of fruit juice or a bowl of chopped fresh fruit to complete your breakfast.

Storage: Not suitable for storage.

NUTRITIONAL ANALYSIS PER PORTION
Energy kcal	310
Protein g	15.6
Carbohydrate g	38
Of which sugars g	5.9
Fat g	11.7
Of which saturates g	3
Fibre g	5.6
Sodium g	0.5
Salt g	1.25
Portion fruit and veg	1

Breakfast Smoothie

Serves: 1 Prep: 5 minutes

160kcal and 1.8g fat per portion

Wake up to this delicious smoothie, which will slip down easily, providing you with calcium, B vitamins and vitamin C in a few tasty gulps.

150g low-fat (<3% fat) plain yogurt

2 passion fruit, seeds scooped into a sieve and juice pressed through

55ml juice of one small freshly squeezed orange

50g (half) a medium banana

1. Place all the ingredients in a blender or food processor and blend until smooth.

2. Serve at once.

Serving Suggestions: Drink straight away to help you wake up!

Storage: Can be stored for 24 hours in the fridge, though may separate.

NUTRITIONAL ANALYSIS PER PORTION
Energy kcal	160
Protein g	8.9
Carbohydrate g	28.9
Of which sugars g	27.3
Fat g	1.8
Of which saturates g	1.1
Fibre g	2.0
Sodium g	0.1
Salt g	0.2
Portion fruit and veg	1

Soups
Bacon and Sweetcorn Chowder

Serves: 2 Prep: 5 minutes Cook: 30 minutes

320kcal and 13g fat per portion

This really is a meal in itself rather than a soup to preface a meal. It is colourful, tasty and easy, so enjoy!

100g lean back bacon, trimmed of fat and diced

30g (1 large or 2 small) spring onions, chopped

250g potatoes, peeled and diced

150g frozen sweetcorn

300ml water

2 bay leaves

40g (1 rounded tbsp) reduced-fat crème fraîche

1 tsp chopped fresh parsley

Black pepper

1. Heat the bacon in a non-stick saucepan to allow it to brown.

2. After 3–4 minutes add the spring onions and potatoes.

3. Stir in the sweetcorn, water and bay leaves, and bring to the boil.

4. Simmer for 20 minutes or until the potatoes are soft and have started to thicken the chowder.

5. Remove from the heat, and stir in the crème fraîche, parsley and black pepper to taste.

6. Serve at once.

Serving Suggestions: Add a bread roll to complete your meal.

Storage: Not suitable for freezing, but can be stored for up to 2 days in the fridge.

NUTRITIONAL ANALYSIS PER PORTION
Energy kcal	320
Protein g	15.2
Carbohydrate g	37
Of which sugars g	3.2
Fat g	13
Of which saturates g	5.3
Fibre g	4.0
Sodium g	0.5
Salt g	0.1
Portion fruit and veg	1

Watercress Soup

Serves: 3 Prep: 10 minutes Cook: 20 minutes

110kcal and 4.7g fat per portion

Watercress is an excellent source of beta-carotene, vitamin C and also provides folate. It doesn’t really need to be cooked in this soup, just wilted, which also preserves some of the vitamins.

1 tbsp olive oil

140g (1 medium) leek, finely sliced

200g (1 medium) potato, diced

600ml water

1 tsp reduced-sodium vegetable bouillon

150g watercress, washed and large stalks removed

Black pepper

1. In a large non-stick saucepan heat the oil and sweat the leek for 5 minutes.

2. Add the potato, water and bouillon, and bring to the boil, stirring occasionally.

3. Cover, reduce the heat and simmer for 20 minutes or until the potatoes are tender.

4. Stir in the watercress and remove from the heat to allow the cress to wilt. Season.

5. Blend until smooth.

6. Serve at once.

Serving Suggestions: Serve with a crusty roll and soft cheese.

Storage: Can be stored in the fridge in an airtight container for 2 days. Reheat until piping hot. Can also be frozen.

NUTRITIONAL ANALYSIS PER PORTION
Energy kcal	110
Protein g	3.8
Carbohydrate g	13.6
Of which sugars g	2
Fat g	4.7
Of which saturates g	0.7
Fibre g	2.6
Sodium g	0.1
Salt g	0.25
Portion fruit and veg	1

Cauliflower and Almond Soup

Serves: 6 Prep: 5 minutes Cook: 25 minutes

125kcal and 4.5g fat per portion

A mild and creamy soup that is scented with bay leaves. It is a great source of calcium from both the milk and the almonds.

500ml skimmed milk

10g (2 tsp) reduced-salt vegetable bouillon

500ml water

160g (1 medium) onion, roughly chopped

4 bay leaves

1kg cauliflower florets, roughly chopped

30g ground almonds

Freshly grated nutmeg to taste

1. Place the milk, bouillon powder and water in a large saucepan.

2. Add the onion, bay leaves and cauliflower.

3. Bring slowly to the boil, cover and allow to simmer for 20 minutes.

4. When the vegetables are soft, remove from the heat and blend until smooth.

5. Return to the pan and add the ground almonds. Add nutmeg to taste.

6. Stir through and serve.

Serving Suggestions: This soup is very pale in colour, so serve in brightly coloured soup bowls with croutons made by drying bread cubes in the oven.

Storage: This soup can be refrigerated for up to 2 days in an airtight container. It also freezes well.

NUTRITIONAL ANALYSIS PER PORTION
Energy kcal	125
Protein g	10.2
Carbohydrate g	11.1
Of which sugars g	9.5
Fat g	4.5
Of which saturates g	0.6
Fibre g	3.7
Sodium g	<0.1
Salt g	0.2
Portion fruit and veg	1

Chinese-style Soup with Tiny Pork Balls

Serves: 4 starters Prep: 10 minutes Cook: 15 minutes

112kcal and 3.2g fat per portion

A simple soup that uses the Pork Patties recipe for the tiny balls, so one mixture covers two meals. This is a starter-size portion, but if you are hungry why not make it a main meal by doubling the mixture and adding a bread roll?

750g good-quality chicken stock.

30g celery (1 stick), finely sliced

80g red pepper (about half), finely sliced

30g (about 3) spring onions, chopped into 1-cm slices

60g fine rice noodles

1 tbsp fish sauce

¼ of the Pork Patties mixture (134g) – see Chapter4 for recipe

Black pepper

250ml water

1. Place the stock in a large saucepan or wok and bring to the boil.

2. Add the celery, pepper and spring onions, and simmer for 5 minutes.

3. Add the rice noodles and fish sauce, and continue to cook for 2–3 minutes.

4. Meanwhile divide the Pork Patties mixture into 8 small balls and drop into the hot soup.

5. Boil gently for 5 minutes until the pork balls are cooked through. Season.

6. Serve at once.

Storage: Best served straight away to retain vitamin content of soup, but can be stored for 1 day in the fridge. Must be reheated until piping hot.

NUTRITIONAL ANALYSIS PER PORTION
Energy kcal	112
Protein g	6.5
Carbohydrate g	14.3
Of which sugars g	1.7
Fat g	3.2
Of which saturates g	1.1
Fibre g	0.8
Sodium mg	0.8
Salt g	2
Portion fruit and veg	0

Creamy Cherry Tomato Soup

Serves: 4 Prep: 5–10 minutes Cook: 25 minutes

111kcal and 6.3g fat per serving

This soup is a lovely standby to keep in the freezer or fridge. You can make a lower-fat version by leaving out the crème fraîche. Serve it with cubes of bread crisped up in the oven.

1 tsp olive oil

1 medium (160g) onion, finely chopped

2 sticks (75g) celery

750g ripe cherry tomatoes

35g (1 rounded tbsp) tomato purée

1 tsp sugar

350ml chicken or vegetable stock

400ml water

Black pepper

100g reduced-fat crème fraîche

1. Heat the oil in a large non-stick saucepan and gently sweat the onion and celery, stirring frequently for 5 minutes.

2. Wash the cherry tomatoes and tip into the pan along with the tomato purée and sugar.

3. Add the stock and water. (If you are using a stock cube, just use half and 750ml of water to keep the salt level down.)

4. Bring to the boil and then cover, and reduce the heat. Simmer for 20 minutes, stirring occasionally to burst the tomatoes.

5. Blend until smooth. If you like very smooth soup, press it through a fairly coarse sieve.

6. Off the heat, stir in the crème fraîche and serve at once.

Serving Suggestions: Serve with bread rolls spread with low-fat soft cheese and crunchy celery.

Storage: Can be refrigerated for 2–3 days or frozen.

With crème Fraiche

NUTRITIONAL ANALYSIS PER PORTION
Kcal	111
Protein g	3.1
Carbohydrate g	11.4
Of which sugars g	10.5
Fat g	6.3
Of which saturates g	3.3
Fibre g	2.7
Sodium mg	240
Salt g	0.6
Portion fruit and veg	1½

Without crème fraîche

NUTRITIONAL ANALYSIS PER PORTION
Kcal	68
Protein g	2.3
Carbohydrate g	10.7
Of which sugars g	9.8
Fat g	1.8
Of which saturates g	0.3
Fibre g	2.7
Sodium mg	240
Salt g	0.6
Portion fruit and veg	1½

Curried Parsnip and Apple Soup

Serves: 4 Prep: 5 minutes with a processor Cook: 25 minutes

140kcal and 5.4g fat per portion

A great soup to have in the freezer for cold days when you need warming up.

160g (1 medium) onion, peeled and quartered

1 tbsp rapeseed oil

450g parsnips, peeled

10g (1 heaped tsp) curry paste

750ml water

200g (1 medium) cooking apple, peeled and cored

1. If you are using a food processor, place the onion in the bowl and chop until fine. Alternatively chop finely with a knife.

2. Heat the oil in a large non-stick saucepan and soften the onion for a few minutes.

3. Meanwhile chop the parsnips in the processor until fine, or grate.

4. Add the parsnips to the pan and stir in the curry paste and water.

5. Lastly chop the apple and add to the mixture.

6. Bring to the boil, cover and simmer for 25 minutes until the vegetables are tender.

7. Blend to make a smooth, thick soup, adding a little boiling water if it is too thick.

Serving Suggestions: Serve with a few dried apple crisps on top and a crusty roll.

Storage: Can be frozen and also will keep in the fridge for 2–3 days in an airtight container.

NUTRITIONAL ANALYSIS PER PORTION
Energy kcal	140
Protein g	2.7
Carbohydrate g	20.8
Of which sugars g	12.1
Fat g	5.4
Of which saturates g	0.7
Fibre g	7.1
Sodium g	<0.1
Salt g	0.1
Portion fruit and veg	1

Moroccan Chickpea and Fruit Soup

Serves: 4 Prep: 15 minutes Cook: 30 minutes

185kcal and 4.3g fat per portion

A host of flavours combine to make this soup taste really special. It is almost a meal in itself, just needing some crusty bread to accompany it.

1 tbsp olive oil

320g (2 medium) onions, finely chopped

3 cloves garlic, crushed

1 tsp ground cinnamon

½ tsp chilli powder

2 tsp ground cumin

400g can chickpeas in water, drained

150g dried apricots, roughly chopped

Grated zest of 1 orange

150ml orange juice

Juice of 1 lemon

75g frozen chopped spinach, defrosted

1 tsp reduced-salt vegetable bouillon

600ml water

1. Heat the oil and fry the onions and garlic in a large non-stick pan for 5 minutes until softened.

2. Add the spices and fry for another minute or two, adding a little water if they start to stick.

3. Stir in all the remaining ingredients and bring to the boil, stirring occasionally.

4. Simmer, covered, for 20–25 minutes, stirring occasionally.

5. You may want to leave this soup chunky or blend a little for a thickly textured soup. If it is too thick, dilute with a little boiling water.

6. Serve at once.

Serving Suggestions: Leave the lemon juice out of the recipe and pour over the soup as you serve.

Storage: Can be frozen and refrigerated for up to 3 days. Don’t forget that vitamin C declines on storage, so if you are not going to eat it within 24 hours, freezing may be a better option.

NUTRITIONAL ANALYSIS PER PORTION
Energy kcal	185
Protein g	8.2
Carbohydrate g	30.3
Of which sugars g	20.6
Fat g	4.3
Of which saturates g	0.5
Fibre g	7.4
Sodium g	0.1
Salt g	0.2
Portion fruit and veg	2½

Pea Soup with Pesto Croute

Serves: 4 Prep: 10 minutes Cook: 15 minutes

170kcal and 5.5g fat per portion

A very easy soup to make, which is also rich in vitamin C, served with a single pesto-covered croute.

2 tsp rapeseed oil

80g (8) spring onions, roughly chopped

450g petits pois, defrosted

600ml water

2 tsp reduced-sodium vegetable bouillon

Few mint leaves

For the croutes

100g baguette, sliced into 4 pieces

20g (4 level tsp) pesto

1. Preheat oven to 200°C/180°C fan/GM5.

2. Heat the oil in a non-stick pan and gently fry the spring onions.

3. After a few minutes add the peas, water and stock, and bring to the boil.

4. Add the mint leaves, cover and reduce the heat.

5. Simmer the soup for 10 minutes, then remove from the heat and blend until smooth.

6. Meanwhile place the bread in a hot oven to become crisp – about 10 minutes – and spread each slice with 1 teaspoon of pesto.

7. Serve the soup with a pesto croute floating in the centre of each bowl.

Serving Suggestions: Without the pesto croutes the soup provides 75kcal and 2.6g fat per portion.

Storage: The soup can be stored for 2 days in the fridge in an airtight container and can also be frozen.

NUTRITIONAL ANALYSIS PER PORTION
Energy kcal	170
Protein g	8.8
Carbohydrate g	22.1
Of which sugars g	4.7
Fat g	5.5
Of which saturates g	0.7
Fibre g	5.3
Sodium g	0.2
Salt g	0.5
Portion fruit and veg	1

Pumpkin Soup

Serves: 4 Prep: 15 minutes Cook: 20 minutes

105kcal and 4.9g fat per portion

Pumpkin is a great source of beta-carotene – the plant form of vitamin A that helps protect body cells against damage. If you can’t buy fresh pumpkin or don’t have time to prepare it, look for cans of ready-prepared pumpkin purée.

2 tsp olive oil

160g (1 medium) onion, finely chopped

1 tsp ground ginger

1 tsp ground cumin

1 tsp grated nutmeg

1kg peeled and seeded pumpkin, cut into cubes

500ml vegetable stock

50g half-fat crème fraîche

1. Heat the oil in a large non-stick saucepan and gently fry the onion for a few minutes.

2. Stir in the spices and pumpkin, and then add the stock.

3. Bring the mixture to the boil, then cover and simmer for 15–20 minutes until the pumpkin is tender.

4. Blend the soup until smooth then add the grated nutmeg.

5. Stir in the crème fraîche just before serving.

Serving Suggestions: Serve with a granary roll filled with low-fat soft cheese and cucumber for a delicious lunch.

Storage: The soup will keep in the fridge for 2–3 days in an airtight container. It is also suitable for freezing.

NUTRITIONAL ANALYSIS PER PORTION
Energy kcal	105
Protein g	3
Carbohydrate g	12.1
Of which sugars g	9.1
Fat g	4.9
Of which saturates g	2.2
Fibre g	3.1
Sodium g	0.3
Salt g	0.75
Portion fruit and veg	1