Intensive Weight Management Programme Phase I: Initial Weight Loss Plan (solid food)

Porridge

35g porridge oats (HF)

150ml/¼ pint semi skimmed milk

50-100ml water

(200 Kcal, 5.6g fat, 30g CHO, 8.5g protein)

Fruity overnight oats

35g porridge oats

100ml semi skimmed milk

Up to 0.5 teaspoon of cinnamon

Half an apple cubed or 60g blueberries or 60g blackberries or 60g raspberries or 7 strawberries (frozen is ok)

Instructions:

In a jar/tupperware/bowl/mug, mix the oats and milk together (plus the cinnamon if using)

Place the fruit on top

Store this in the fridge to chill for a minimum 2 hours

This is then ready to eat without the need to cook

(200 Kcal. Excluding the fruit: 5g fat, 28g CHO, 7g protein)

Apple linseed porridge

25g porridge oats (HF)

0.5 apple peeled and grated

125ml semi skimmed milk

1 teaspoon ground linseed

50g high protein yoghurt (such as Greek yoghurt/ Skyr/ Quark/ high protein)

(205kcal, 7g fat, 27g CHO, 11g protein)

Berry omelette

1 large egg

1 tablespoon semi skimmed milk

1 pinch of cinnamon

½ teaspoon sunflower oil

100g cottage cheese

80g chopped berries

Beat egg with milk and cinnamon. Heat oil in a nonstick pan and pour egg mixture. Cook until golden underneath. Place on plate and spread cottage cheese and berries.

(246kcal, 12g fat, 16g CHO, 19g protein)

Weetabix

2 x Weetabix or Weetabix Protein (HF) – or own brand alternative (2x biscuits to be around 120-140kcal)

130ml semi skimmed milk

(200 Kcal, 3.1g fat, 36g CHO, 8g protein)(Protein version: 200kcal, 3g fat, 31g CHO, 11.5g protein)

Weetabix

1 x Weetabix or Weetabix Protein (HF) – or own brand alternative (1x biscuit to be around 60-70kcal)

65ml semi skimmed milk

With a piece of fruit***

(200 Kcal. Excluding the piece of fruit: 1.5g fat, 18g CHO, 4g protein)

(Protein version: 200 Kcal. Excluding the piece of fruit: 1.5g fat, 15.5g CHO, 6g protein)

All Bran

45g All Bran (HF)

120ml semi skimmed milk

(200kcal, 3.5g fat, 27g CHO, 10g protein)

Oatabix

35g Oatibix Flakes (HF)

120ml semi skimmed milk

(200kcal, 5g fat, 29g CHO, 7.5g protein)

Bagel

45g (½) a plain bagel toasted (LF) or a medium slice of multigrain/seeded/granary toast (HF)

1x heaped teaspoon (14g) of smooth or crunchy peanut butter

(200 Kcal, 8g fat, 15-22g CHO, 7.5g protein)

Bagel

45g (½) a plain bagel toasted (LF) or a medium slice of multigrain/seeded/granary toast (HF)

60g (1x) medium egg (poached/scrambled – without butter)

(200 Kcal, 9g fat, 15-22g CHO, 13g protein)

Eggs

2x medium eggs (boiled or made into an omelette using a 1kcal oil spray). Have this with a piece of fruit***

(200 Kcal, 10g fat, variable CHO, 14g protein)

Ryvita

x5 Ryvita cracker breads (LF) or x5 Ryvita wholegrain cracker breads (HF) or x2.5 Ryvita thins multi seed (HF) or 3x Ryvita crispbread dark rye (HF)

note the above is approximately 100kcal

35g (mini pot) of Philadelphia Light

x4 wafer thin ham slices (~30g in weight)

These can be served with your choice of salad/vegetables.

(200 Kcal, 6g fat, 20-24g CHO (please check your food labels), 11g protein)

Ryvita

x5 Ryvita cracker breads (LF) or x5 Ryvita wholegrain cracker breads (HF) or x2.5 Ryvita thins multi seed (HF) or 3x Ryvita crispbread dark rye (HF)

note the above is approximately 100kcal

50g reduced fat/low fat houmous

These can be served with your choice of salad/vegetables.

(200 Kcal, 7g fat, 20-22g CHO (please check your food labels), 7g protein)

Cottage cheese

130g fat free cottage cheese (with pineapple) with choice of salad vegetables (e.g. carrot sticks, celery, peppers etc)

160g Muller light yogurt

(200 Kcal, 1.5g fat, 27.5g CHO, 20g protein)

Fat free cottage cheese

130g fat free cottage cheese (plain) with choice of salad vegetables (e.g. carrot sticks, celery, peppers etc)

160g Muller light yogurt

(200 Kcal, 1.5g fat, 23g CHO, 24g protein)

Bagel

45g (½) a plain bagel toasted (LF) or a medium slice of multigrain/seeded/granary toast (HF). Plus, salad/vegetables of your choice.

With one choice from below

65g precooked chicken breast slices (cooked weight, with NO skin)

(200 Kcal, 5g fat, 15-22g CHO, 22g protein)

75g precooked turkey chunks (cooked weight)

(200 Kcal, 5g fat, 15-22g CHO, 22g protein)

40g (half tin, drained weight) mackerel in brine

(200 Kcal, 7g fat, 15-22g CHO, 21g protein)

Bagel

45g (½) a plain bagel toasted (LF) or medium slice of multigrain/granary/seeded bread (HF)

35g (mini pot) of Philadelphia Light

x4 wafer thin ham slices (~30g in weight)

This can be served with your choice of salad vegetables.

(200 Kcal, 5.5g fat, 17-24g CHO, 12g protein)

Bagel

45g (½) a plain bagel toasted (LF) or medium slice of multigrain/granary/seeded bread (HF)

60g tuna in brine or spring water (drained weight, approx. half tin)

15g Light mayonnaise

This can be served with your choice of salad vegetables.

(200 Kcal, 4g fat, 15-22g CHO, 22.5g protein)

Bread

Medium slice of multigrain/granary/seeded bread (HF)

Half can of (62.5g) mackerel in tomato sauce

This can be served with your choice of salad vegetables.

(200 Kcal, 6g fat, 18-22g CHO, 13g protein)

Bread

Medium slice of multigrain/granary/seeded bread (HF, aim ~100kcal)

150g baked beans (HF, ~100kcal) – large supermarkets may sell 150g tins of beans

(200 Kcal, 2g fat, ~30g CHO, 17.5g protein)

Yoghurt

1x yoghurt of your choice from the below plus a portion of fruit***

Activia No Added Sugar 0% fat yoghurt 120g – any flavour

Muller Light 160g – any flavour

Alpro Yogurt Alternative 125g (dairy free) – any flavour

Light & Free Greek Style 115g– any flavour

Skyr 115g (high protein) – any flavour

0% fat plain Greek Yoghurt – 170g (high protein)

Fat free Greek Style Yoghurt plain – 150-200g (moderate protein)

***80g constitutes one portion of fruit. Or follow this simple guide:

One medium banana, orange, pear or apple

Half a nectarine or peach

One slice of melon or pineapple

2x small plums, apricots, satsumas

12x blackberries, 2 small handfuls of blueberries/raspberries

10x cherries, 15x grapes, 5x strawberries

1.5 kiwis

6-7 small chunks of mango

1 small box/40g of raisins

(not recommended if you take statins eg Atorvastatin, Simvastatin): Half a grapefruit

Chicken/pork/beef/prawns or” Quorn Chicken Style Pieces” stir fry

• 100g chicken breast
• OR 100g lean pork
• OR 65g lean beef
• OR 110g prawns/shrimps
• OR 110g Quorn Chicken Style Pieces

Half teaspoon of vegetable oil with 30g (dry weight) of medium egg noodles, stir fried with ¼ sachet of Blue Dragon Chow Mein stir fry sauce. Add stir fry vegetables (2 portions of your choice)

(Chicken version: 308 Kcal, 8g fat, 30g CHO, 28g protein)

(Pork version: 300 Kcal, 8g fat, 30g CHO, 21g protein)

(Beef version: 300 Kcal, 10g fat, 30g CHO, 20g protein)

(Prawn version: 300 Kcal, 6g fat, 30g CHO, 27g protein)

(Quorn version: 300 Kcal, 9g fat, 37g CHO, 20g protein)

Meat or fish dinner

1x of meat or fish – refer to page 2 for seasoning ideas

120g chicken breast (37g protein, 193kcal)

90g lean lamb (18g protein, 178kcal)

115g lean beef (24g protein, 175kcal)

110g lean pork (18g protein, 87kcal)

160g haddock (24g protein, 114kcal)

160g tuna steak (38g protein, 174kcal)

1x of side – raw weights

120g jacket potato (23g CHO, 112kcal)

150g new potatoes (25g CHO, 105kcal)

122g old potatoes (26g CHO, 100kcal)

150g sweet potato (22g CHO, 123kcal)

50g cous cous (24g CHO, 114kcal)

Please refer to page 2 for your vegetables

Beef steak

100g lean steak (raw weight), 6ml vegetable oil, 200g vegetables (for roasting, not potatoes). Place sliced vegetables e.g. peppers, onions, butternut squash in the oven with a drizzle of oil, add black pepper and bake for 30 minutes. 10 minutes before the squash is ready add steak to the pan with the remaining oil and cook.

(300Kcal, 16g fat, 7g CHO, 22g protein)

Vegetable cottage pie

100g of red kidney beans (tinned, drained weight), 100g root vegetables, 100g tinned chopped tomatoes, black pepper, 1 x beef stock cube, 1710g of potato (raw weight) boiled and mashed with a dash of milk and 40g grated cheddar (can use lighter cheddar). Cook beans with vegetables, tin tomatoes, beef or veggie stock cube and seasoning. Add to dish and spoon mashed potato on top, sprinkle with the grated cheese and finish under the grill.

(300 Kcal, 15g fat, 49.6g CHO [25g if excluding kidney beans], 19.75g protein – based on use of full fat cheddar)

Jacket potato, beans and cheese (HF esp if the skin is eaten)

200g baking potato (raw weight) with 100g (quarter big tin) of baked beans (can use reduced sugar baked beans) and 20g cheddar cheese.

(300 Kcal, 8g fat, 60g CHO, 15g protein – based on full sugar baked beans)

Jacket potato and beans (HF esp if the skin is eaten)

200g baking potato (raw weight) with 200g (half big tin) of baked beans (can use reduced sugar baked beans).

(300 Kcal, 1.6g fat, 76g CHO, 15g protein – based on full sugar baked beans)

Jacket potato and low fat cottage cheese

200g baking potato (raw weight), 160g low fat cottage cheese

(300 Kcal, 4g fat, 48g CHO, 20g protein)

Jacket potato and tuna mayo

200g baking potato (raw weight) with half a tin of tuna in spring water or brine (drained) mixed with 20g very low fat mayonnaise

(300 Kcal, 5g fat, 41g CHO, 24g protein)

Jacket potato with baked beans

150g cooked jacket potato

100g baked beans

Bowl of salad

(300Kcal, 0.9g fat, 66g CHO, 11g protein)

Cheese and Ham pasta

50g wafer thin ham chopped

115g cooked pasta

60g frozen vegetables (microwave pouch)

¼ can (100g Tinned tomatoes)

10g Grated cheese

Cook the pasta and the vegetables. Drain the pasta and stir in the tomatoes and the cooked vegetables, continue to cook. Once cooked stir in the chopped ham and sprinkle with grated cheese.

(303Kcal, 7.7g fat, 41.2g CHO, 20.7g protein)

Salmon supper

Steam 120g of salmon and serve with cooked veg of your choice or a bowl of salad which can contain lettuce, cucumber, tomatoes & grated raw carrot (or both!). One tablespoon (25g) of tartar sauce can be served on the side.

(301Kcal, 20g fat, 2g CHO, 28g protein)

Thai green prawn/chicken curry

Briefly stir fry 1x tablespoon (25g) of green Thai paste. Add in 100ml reduced fat (“light” or “lighter”) coconut milk and then 50ml of water. You could add garlic and ginger for extra flavour. Add 2-3 portions of vegetables e.g. mange tout, sugar snap peas, carrots, mushrooms, peppers or courgettes. Finally add 75g of prawns (raw weight) or 70g chicken breast (raw weight). Season if needed.

Serve with 30g egg noodles (dry weight) OR 35g (raw weight) basmati rice

(prawn with noodles: 309 Kcal, 14g fat, 26g CHO, 20g protein)

(prawn with rice: 316 Kcal, 13g fat, 34g CHO, 19g protein)

(chicken with noodles: 318 Kcal, 15g fat, 26g CHO, 21g protein)

(chicken with rice: 303 Kcal, 13g fat, 27g CHO, 19g protein)

Sausage and potatoes

2x low or reduced fat sausages* (equivalent to approx. 80kcal per sausage) grilled and served with 120g (raw weight) of potato (boiled/steamed/mashed) and 80g of baked beans (can be reduced sugar) on the side.

(based on Tesco reduced fat sausages: 350 Kcal, 10g fat, 35g CHO, 23g protein – please check labels for accurate info especially if carbohydrate counting for insulin)

*examples: Sainsbury’s reduced fat pork sausages, Asda flavourful reduced fat pork sausages, Morrisons butcher’s style reduced fat pork sausages, Tesco 50% reduced fat pork or Cumberland sausages.

Note you can also use Quorn sausages – see below

Tuna & sweet corn pasta

Cook 35g of pasta (dried weight) (HF if use wholemeal). Add this into 70g (~0.5tin) of canned tuna (in brine, drained weight), 80g of canned sweet corn (drained) and one tablespoon (20g) of extra/very light (“lighter than light”) mayonnaise. This can be served with a bowl of salad which can contain lettuce, cucumber, tomatoes and grated raw carrot.

(300kcal, 6g fat, 40g CHO, 23g protein)

Mediterranean cous-cous and chicken

100g cous cous (cooked weight)

100g white chicken breast

100g vegetables /salad

To make the cous-cous empty the dry cous-cous into a bowl and add boiled water as per packet instructions (do not use extra oil or butter as stated on the packet as not needed). Cook the chicken breast using any of the ingredients from the allowed list and serve with the cous cous and salad.

(300Kcal, 6.2g fat, 26.3g CHO, 35.8g protein)

Mushroom risotto

Dry fry 50g onion, 1-3 clove(s) garlic, and 125g mushrooms (any variety: chestnut, button, shitake, Portobello, flat etc.) Add 50g of uncooked basmati/arborio rice (HF if use brown) and then slowly stir in 250ml vegetable stock (made up with 1 x vegetable stock cube). Season with herbs such as parsley, salt and pepper if desired. Once cooked add the 20g of grated cheddar and serve.

(300Kcal, 9g fat, 43g CHO, 11g protein)

Egg fried rice

40g wholegrain basmati rice

1 tsp rapeseed oil

2 spring onions

½ red pepper

80g peas

3-5 tsp reduced salt soy sauce

1 egg

Cook rice as per packet. Separately, fry spring onions and red pepper until soft. Add peas, the cooked rice and soy sauce and cook for 5 minutes, stirring continually. Add 1 beaten egg and cook for another 3-5 minutes, stirring constantly then serve hot.

(312Kcal, 7g fat, 42.4g CHO, 16.5g protein)

Quick chicken and pepper curry

50g low fat natural yogurt

2x garlic cloves

1 tsp ground ginger

1 tsp chilli powder

1 tsp cumin

1 tsp garam masala

1 tsp ground coriander

Salt and black pepper to taste

½ onion diced

½ green pepper cubed

85g chicken breast

1 tbsp tomato puree

50g wholemeal basmati rice

Marinate chicken in yogurt, ginger, salt, black pepper and chilli powder. Meanwhile fry cumin, garlic, garam masala and coriander powder and onion until the onions are soft. Add the marinated chicken and stir in tomato puree. Meanwhile cook rice as per packet and serve together.

(315Kcal, 2.04g fat, 51.6g CHO, 28g protein)

Cauliflower dhal

½ onion diced

80g cauliflower chunks

60g red split lentils

50g wholegrain basmati rice

1-2 garlic cloves

60g mushrooms sliced

½ vegetable stock mixed with 250ml water

Chilli flakes

1 tsp ground turmeric

1 tsp ground cumin

1 tsp ground coriander

Salt and pepper to taste

Fresh coriander (optional)

Fry onion, garlic, turmeric, cumin, coriander, cauliflower and mushrooms for 5-10minutes. Stir in the vegetable stock and red split lentils and leave to simmer for 20 minutes until lentils are soft, stirring regularly. Once the liquid has reduced stir in salt, pepper and chilli flakes to taste and serve with wholemeal basmati rice and fresh coriander.

(305Kcal, 1.8g fat, 59g CHO, 10g protein)

Satay Chicken

50g chicken breast

20g crunchy peanut butter

1 tsp curry powder

35g wholegrain basmati rice

Salt and pepper to taste

Mix peanut butter with curry powder and tabasco sauce. Add boiling water to create a sauce. Season chicken breast with salt and pepper then cover the chicken with the sauce. Place the marinated chicken in an oven proof dish and bake at 180°C until chicken is cooked through (20-25 minutes). Meanwhile cook rice as per packet and serve together.

(305 Kcal, 11.4g fat, 30g CHO, 30g protein)

Spicy chicken, spinach and potato curry

½ onion

80g chicken

150g potatoes chopped into small chunks

80g spinach

2 tsp hot curry powder

200g tinned chopped tomatoes

Fresh coriander and mint leaves (optional)

Salt and pepper to taste

Fry the onion, chicken (seasoned with salt and pepper to taste), potatoes and curry powder for 5 minutes. Add chopped tomatoes and cook for 25-30 minutes, covered with a lid. Once the chicken is cooked through and the potatoes are softer, remove the lid and stir in chopped coriander and mint. Turn off the heat and leave for 1-2 minutes prior to serving.

(300kcal, 2.3g fat, 41g CHO, 28g protein)

Egyptian-inspired egg salad

1 Egg
100g Borlotti beans
(this can be substituted for another bean if desired)
½ little gem lettuce head
1 tomato

For the Tahini slaw:
1 lemon (juiced)
1 tbsp tahini
½ red onion diced
1x garlic cloves
1 tsp cumin

Boil 1 egg in boiling water for 10 minutes. Shred little gem lettuce and scatter Borlotti beans and a diced tomato. Mix diced garlic, tahini and drained and washed borlotti beans together and serve next to the salad. Once the egg is cool, peel the shell, cut in the half and place on top.

(300 Kcal, 2.3g fat, 41g CHO, 12g protein)

Lentil tacos

½ tinned green lentils (drained)

½ onion

2x garlic clove

½ tsp chilli powder

½ paprika

1 tsp cumin

¼ dried oregano

20g light/reduced fat grated cheese

2x Crunchy taco shells

25g reduced fat sour cream

Salt and pepper to taste

Fry the onion, garlic, paprika, cumin, oregano and chili powder. Add the lentils once the onions are soft and gently mash with a fork.

Divide contents into 2 crunchy taco shells and evenly sprinkle with cheese and a dollop of reduced fat sour cream. Served on a bed of salad.

(310Kcal, 15g fat, 29g CHO, 12g protein)

Beef stew with dumplings

½ onion diced

½ tsp dried thyme

100g diced beef

100g tinned chopped tomatoes

80g carrots

½ beef stock cube

80g celery

Salt and pepper for taste

For the dumplings:

35g self-raising flour

¼ tsp mustard

¼ Parsley

50ml semi skimmed milk

Fry the onion and thyme until soft. Add the beef and season with salt and pepper and fry until browning. Add chopped tomatoes, celery and carrots. Stir in the beef stock and bring to the boil. Lower the heat and simmer for additional 20 minutes, stirring occasionally.

Separately, mix flour, mustard, parsley and milk together with a fork. Transfer the stew to an oven safe dish and place two dumpling dollops on the top of the stew. Place in the oven for 20 minutes and until the dumplings are golden.

(310Kcal, 5.54g fat, 35.75g CHO, 28.11g protein)

Chicken/pork/beef/prawns or” Quorn Chicken Style Pieces” stir fry

• 100g chicken
• OR 80g lean pork
• OR 65g lean beef
• OR 110g prawns/shrimps
• OR 110g Quorn Chicken Style Pieces

5g vegetable oil with 50g (dry weight) of medium egg noodles; stir fried with ½ sachet of Blue Dragon Chow Mein stir fry sauce. Add stir fry vegetables (2-3 portions of your choice)

(Chicken version: 400 Kcal, 7.9g fat, 49g CHO, 31g protein)

(Pork version: 400 Kcal, 9g fat, 49g CHO, 30g protein)

(Beef version: 400 Kcal, 9g fat, 49g CHO, 31g protein)

(Prawn version: 400 Kcal, 7.8g fat, 49g CHO, 32g protein)

(Quorn version: 400 Kcal, 10g fat, 51g CHO, 22g protein)

Meat or fish dinner

1x of meat or fish – refer to page 2 for seasoning ideas

150g chicken breast (38g protein, 200kcal)

100g lean lamb (30g protein)

140g lean beef (30g protein)

110g lean pork (33g protein)

160g haddock (42g protein)

160g tuna steak (44g protein)

1x of side – raw weights

150g jacket potato (~24g CHO)

150g new potatoes (~22g CHO)

150g old potatoes (~24g CHO)

150g sweet potato (~30g CHO)

35g cous cous (~24g CHO)

Please refer to page 2 for your vegetables

Prawn spaghetti

65g spaghetti

75g broccoli

50g cherry tomatoes, halved

75g frozen prawns

1/2 tablespoon olive oil

1/4 teaspoon chilli flakes

Salt and pepper

Lemon for squeezing on top (optional)

1. Half-fill a large, non-stick saucepan with water and bring to the boil. Add the pasta to the boiling water, return to the boil and cook for 8 minutes, stirring occasionally. Add the broccoli to the pan and cook for 2 minutes more.
2. Drain the pasta and broccoli. Return to the pan and add the tomatoes, prawns, oil, chilli flakes and season well. Cook for 2–3 minutes, tossing with two wooden spoons until the spaghetti is evenly coated with the spices from the pan and the prawns and tomatoes are hot.
3. Squeeze over a little lemon juice, if using, and serve immediately.

(400kcal, 56g CHO, 10g fat, 25g protein)

Beef steak

150g lean steak (raw weight), 9g vegetable oil, 200g vegetables (for roasting, not potatoes). Place sliced vegetables e.g. peppers, onions, butternut squash in the oven with a drizzle of oil, add black pepper and bake for 30 minutes. 10 minutes before the squash is ready add steak to the pan with the remaining oil and cook.

(400Kcal, 21g fat, 0g CHO, 37g protein)

Fajita chicken rice bowl (2 servings)

1 large chicken breast

1 pepper

1 red onion

100g baby corn

1 teaspoon chipotle chilli paste

0.5 lime

1 teaspoon vegetable oil

200g can black beans

8g coriander

200g cooked brown rice

2 tablespoons salsa

Heat the oven to 220C/200C fan and line a large baking tray with baking parchment. Arrange the chicken, peppers, red onions and baby corn on the tray, and spoon over the chipotle paste. Season, then toss to combine. Put the lime halves on the tray, cut side down, then drizzle the oil over the chicken and veg. Roast for 20 mins, or until everything is cooked through.

Meanwhile, warm the beans in a small pan over a low heat, and season. Mix the beans with half the coriander and the lime zest, then squeeze over the juice of the roasted lime. Slice the chicken thinly on the diagonal and divide between four bowls along with the veg and brown rice. Sprinkle over the remaining coriander and serve with the salsa.

(400kcal, 50g carbohydrates, 6g fat, 31g protein)

Honey mustard chicken thighs (2 servings)

1 tablespoon honey

1 tablespoon wholegrain mustard

2 garlic cloves

Zest and juice of one lemon

4 chicken thighs (without the skin)

300g new potatoes

1 tablespoon olive oil

100g spinach

100g frozen peas

Heat oven to 200C/180C fan/gas 6. In a small bowl, mix together the honey, mustard, garlic and the lemon zest and juice. Pour the marinade over the chicken thighs and season.

Put the chicken, skin-side up, on a large baking tray, then dot the new potatoes in between them. Drizzle the oil over the potatoes and sprinkle with sea salt. Roast in the oven for 35 mins until the chicken skin caramelises and is charred in places.

Add the spinach and peas to the roasting tray. Return to the oven for 2-3 mins until the spinach has begun to wilt and the peas are hot and covered in the mustardy sauce.

(400kcal, 38g carbohydrates, 18g fat, 33g protein)

Cottage pie

Brown 90g of 5% lean beef mince meat, in a pan with 1-2 sprays of 1kcal oil and season with ground pepper. Once browned remove from heat and place into a separate container. In the pan used to brown the meat add diced 1 medium onion, 80g mushrooms sliced and 2 cloves of garlic diced and cook for 5 minutes. Re add browned mince and add half a can of chopped tomatoes and 1 tablespoon of tomato puree. Stir in 40g finely diced carrot, 40g peas, 2 tablespoons of Worchester sauce and 1 teaspoon of thyme. Using half a beef stock cube mixed with 200ml of boiling water, add to pan and allow to simmer for 30 minutes. Stirring continuingly.

Meanwhile place 200g chopped peeled potatoes in cold water and bring to the boil until soft. Once soft, mash with a fork or potato masher and add 10g butter, season with salt and pepper and 1 tablespoon of milk. Place mince in oven proof dish and spread potato mash on top. Place in oven at 200°C for 15-20 minutes until hot all the way through.

(398 Kcal, 17.3g fat, 42g CHO, 22g protein)

Note you can also use Quorn mince – see page 10

Vegetable cottage pie

100g of red kidney beans (tinned, drained weight), 100g root vegetables, 100g tinned chopped tomatoes, black pepper, 1 x beef stock cube, 1710g of potato (raw weight) boiled and mashed with a dash of milk and 40g grated cheddar (can use lighter cheddar). Cook beans with vegetables, tin tomatoes, beef or veggie stock cube and seasoning. Add to dish and spoon mashed potato on top, sprinkle with the grated cheese and finish under the grill.

(400 Kcal, 15g fat, 49.6g CHO [25g if excluding kidney beans], 19.75g protein – based on use of full fat cheddar)

Jacket potato, beans and cheese (HF esp if the skin is eaten)

200g baking potato (raw weight) with 100g (quarter big tin) of baked beans (can use reduced sugar baked beans) and 20g cheddar cheese.

(400 Kcal, 8g fat, 60g CHO, 15g protein – based on full sugar baked beans)

Jacket potato and beans (HF esp if the skin is eaten)

200g baking potato (raw weight) with 200g (half big tin) of baked beans (can use reduced sugar baked beans).

(400 Kcal, 1.6g fat, 76g CHO, 15g protein – based on full sugar baked beans)

Jacket potato and low-fat cottage cheese

200g baking potato (raw weight) with 160g low fat cottage cheese

(330 Kcal, 1g fat, 57g CHO, 22g protein)

Have this with a piece of fruit*** (see p. 7), this would add up to 400kcal total

Jacket potato and tuna mayo

300g baking potato (raw weight) with a tin of tuna in spring water or brine (drained) mixed with 20g very low fat mayonnaise

(391 Kcal, 6g fat, 62g CHO, 30g protein)

Fish pie

Make a parsley sauce: mix 10g of corn flour into 100ml of cold skimmed milk. Heat gently and add 5g of butter and finely chopped fresh or dried parsley. Add in 100g of white fish (e.g. cod or haddock. Cheaper alternatives: basa or pollock) and 70g smoked haddock or smoked basa. Top with 110g of potato (raw weight) made into mash – can add a dash of milk. Serve with vegetables on the side or add directly into the sauce.

(400Kcal, 6g fat, 41g CHO, 42g protein)

Salmon supper

Steam 120g of salmon and serve with 160g of new potatoes (HF if use with skins). This can be served with cooked veg of your choice or a bowl of salad which can contain lettuce, cucumber, tomatoes & grated raw carrot (or both!). One tablespoon (25g) of tartar sauce can be served on the side.

(400kcal, 20g fat, 30g CHO, 27g protein)

Thai green prawn/chicken curry

Briefly stir fry 1x tablespoon (25g) of green Thai paste. Add in 150ml reduced fat (“light” or “lighter”) coconut milk and then 50ml of water. You could add garlic and ginger for extra flavour. Add 2-3 portions of vegetables e.g. mange tout, sugar snap peas, carrots, mushrooms, peppers or courgettes. Finally add 75g of prawns (raw weight) or 70g chicken (raw weight). Season if needed.

Serve with 50g egg noodles (dry weight) OR 55g (raw weight) basmati rice

(prawn with noodles: 400 Kcal, 13.8g fat, 42g CHO, 25g protein)

(prawn with rice: 400 Kcal, 15.5g fat, 45g CHO, 23g protein)

(chicken with noodles: 400 Kcal, 14g fat, 42g CHO, 24.5g protein)

(chicken with rice: 400 Kcal, 15.5g fat, 45g CHO, 23g protein)

Pasta bolognaise

Brown 75g of 5% beef mince in a pan with 1-2 sprays of 1kcal oil and season with ground pepper. Once browned remove from heat and place into a separate container. In the pan used to brown the meat add diced 1 medium onion, 80g mushrooms sliced and 2 cloves of garlic diced and cook for 5 minutes. Re add browned mince and add half a can of chopped tomatoes and 1 tablespoon of tomato puree. Add 1 teaspoon of oregano and basil. Cook for 5 minutes and continue to stir. Using half a beef stock cube mixed with 200ml of boiling water add to pan and allow to simmer for 30 minutes. Stirring continuingly. Meanwhile boil water. Add 55g uncooked pasta and cook for 12 minutes or until preferred texture (HF if use wholewheat/wholegrain). Serve with the cooked mince. This can be served with a bowl of salad which can contain lettuce, cucumber, tomatoes & grated raw carrot.

(400 Kcal, 12g fat, 46g CHO, 25g protein – not including onion and mushrooms or side salad.)

Sausage and potatoes

2x low or reduced fat sausages* (equivalent to approx. 80kcal per sausage) grilled and served with 140g (raw weight) of potato (boiled/steamed/mashed) and 100g (1/4 of a big tin) of baked beans (can be reduced sugar) on the side.

(based on Tesco reduced fat sausages: 400 Kcal, 8.5g fat, 53g CHO, 25g protein – please check labels for accurate info especially if carbohydrate counting for insulin)

*Examples: Sainsbury’s reduced fat pork sausages, Asda flavourful reduced fat pork sausages, Morrisons butcher’s style reduced fat pork sausages, Tesco 50% reduced fat pork or Cumberland sausages.

Note you can also use Quorn sausages – see below

Tuna & sweet corn pasta

Cook 60g of pasta (dried weight) (HF if use wholemeal). Add this into 120g (~1 tin) of canned tuna (in brine, drained weight), 80g of canned sweet corn (drained) and one tablespoon (20g) of extra/very light (“lighter than light”) mayonnaise. This can be served with a bowl of salad which can contain lettuce, cucumber, tomatoes and grated raw carrot.

(400Kcal, 7g fat, 50g CHO, 38g protein)

Kedgeree (2 servings)

1 tablespoon curry powder

150g basmati rice

300ml chicken stock

200g skinless haddock

50g frozen peas

Heat the oven to 180C/160C fan/gas 4. Heat an ovenproof saucepan or flameproof casserole over a medium heat and toast the curry powder for 1 min. Stir in the rice to coat it in the curry powder, then pour over the stock. Bring to the boil, then lay the haddock on top. Cover. Cook in the oven for 30 mins.

Carefully remove from the oven. Leave to rest for a minute, then stir through the peas while breaking up the haddock and fluffing the rice. Season to taste, then serve.

(400kcal, 64g carbohydrates, 2g fat, 31g protein)

Mushroom risotto

Dry fry 50g onion, 1-3 clove(s) garlic, and 125g mushrooms (any variety: chestnut, button, shitake, Portobello, flat etc. Add 70g of uncooked basmati/arborio rice (HF if use brown) and then slowly stir in 250ml vegetable stock (made up with 1 x vegetable stock cube). Season with herbs such as parsley, salt and pepper if desired. Once cooked add the 30g of grated cheddar and serve.

(400Kcal, 16g fat, 60g CHO, 11g protein)

If you are a vegetarian or simply would like to eat less meat you may want to switch some of the meats for non-meat containing choices instead, the table below would be a good swap.