01

Ingredients (1 serving):

• Oats: 40 g
• Semi‑skimmed milk or water: 250 ml
• Mixed berries (fresh or frozen): 50 g
• Honey: 1 tsp

Steps:

1. Heat base:
   Add oats and milk (or water) to a small saucepan.
2. Cook porridge:
   Bring to a gentle simmer, stirring often, for about 5 minutes until thick and creamy.
3. Adjust texture:
   Add a splash more liquid if too thick.

Serve:
Pour into a bowl, top with berries, and drizzle with honey

02

Ingredients (1 serving):

• Tuna in spring water (drained): 1 small tin (~100 g drained)
• Sweetcorn (tinned, drained): 2 tbsp
• Mixed salad leaves: 2 large handfuls
• Cherry tomatoes: 5–6, halved
• Cucumber: 5–6 slices, chopped
• Light mayonnaise or yoghurt: 1 tbsp
• Lemon juice: squeeze
• Salt & pepper: to taste

Steps:

1. Make tuna mix:
   In a bowl, mix drained tuna, sweetcorn, light mayo/yoghurt, lemon juice, salt and pepper.
2. Prepare salad base:
   Put salad leaves, tomatoes and cucumber into a serving bowl or plate.
3. Assemble:
   Spoon the tuna mixture over the salad.
4. Serve:
   Optional: sprinkle a little extra pepper or a squeeze of lemon on top.

03

Ingredients (1 serving):

• Chicken breast: 120 g, diced
• Low‑fat yoghurt: 2 tbsp
• Tikka curry paste or powder: 1 tbsp
• Onion: ½, finely chopped
• Garlic: 1 clove, crushed
• Tinned chopped tomatoes: 200 g
• Light cream or extra yoghurt: 1 tbsp
• Spray oil or 1 tsp oil
• Fresh coriander (optional): few leaves
• Salt & pepper: to taste

Steps:

Serve:
Sprinkle with coriander. Keep rice portion small or serve with extra veg to stay under 500 calories.

Marinate chicken:
Mix chicken with yoghurt and tikka paste. Leave 15–30 minutes (or overnight if possible).

Cook onion:
Heat a non‑stick pan with spray oil, soften onion for 5 minutes, then add garlic for 1 minute.

Cook chicken:
Add marinated chicken to the pan, cook until sealed on all sides.

Add tomatoes:
Pour in chopped tomatoes, stir, and simmer 10–15 minutes until chicken is cooked through.

Finish sauce:
Stir in light cream or extra yoghurt off the heat, season with salt and pepper.

04

Ingredients (1 serving):

• 0% or low‑fat Greek yoghurt: 150 g
• Granola (measured): 20–25 g
• Berries or sliced fruit: small handful

Steps:

Serve immediately so the granola stays crunchy.s.

Add yoghurt to bowl.

Top with fruit.

Sprinkle granola on top.

06

Ingredients (1 serving):

• Wholemeal tortilla wrap: 1
• Cooked chicken breast: 70–80 g, sliced
• Romaine or cos lettuce: 1–2 leaves, shredded
• Parmesan: 1 tbsp, finely grated
• Light Caesar dressing: 1 tbsp
• Black pepper: to taste

Steps:

Serve:
Slice in half if you like.

Prepare filling:
In a bowl, mix chicken, lettuce, Parmesan and Caesar dressing.

Warm wrap (optional):
Heat the tortilla in a dry pan for 10–20 seconds each side.

Fill:
Place filling down the centre of the wrap.

Roll:
Fold in the sides and roll tightly from bottom to top.

07

Ingredients (1 serving):

• Red kidney beans (tinned, drained): 80 g
• Black beans or mixed beans (tinned, drained): 80 g
• Tinned chopped tomatoes: 200 g
• Onion: ½, chopped
• Garlic: 1 clove, crushed
• Red pepper: ½, chopped
• Chilli powder: ½–1 tsp (to taste)
• Cumin: ½ tsp
• Paprika: ½ tsp
• Spray oil or 1 tsp oil
• Salt & pepper: to taste

Steps:

1. Cook veg:
   Soften onion and pepper in a pan with spray oil for 5 minutes. Add garlic and cook 1 minute.
2. Add spices:
   Stir in chilli powder, cumin and paprika, cook 1 more minute.
3. Add beans and tomatoes:
   Add beans and chopped tomatoes. Stir well.
4. Simmer:
   Cook on low heat for 15–20 minutes, adding a splash of water if it gets too thick.

Season and serve:
Add salt and pepper to taste. Serve with a small side of brown rice or on its own..

08

Ingredients (1 serving):

• Eggs: 2
• Semi‑skimmed milk: 1–2 tbsp
• Wholemeal bread: 1 slice
• Spray oil or ½ tsp butter
• Salt & pepper: to taste

Steps:

Serve:
Place scrambled eggs on toast.

Toast bread.

Beat eggs:
In a bowl, whisk eggs with milk, salt and pepper.

Cook eggs:
Heat a non‑stick pan with spray oil or a tiny bit of butter. Pour in eggs.

Scramble gently:
Stir over low–medium heat until softly set and creamy, not dry.

09

Ingredients (1–2 servings):

• Red lentils: 60 g
• Carrots: 2, chopped
• Onion: ½, chopped
• Garlic: 1 clove, crushed
• Vegetable stock: 500 ml (low salt)
• Spray oil or 1 tsp oil
• Salt & pepper: to taste

Steps:

1. Soften veg:
   In a saucepan, cook onion and carrots in a little oil for 5–7 minutes. Add garlic for 1 minute.
2. Add lentils & stock:
   Rinse lentils, then add to the pan with stock.
3. Simmer:
   Bring to a boil, then simmer 20 minutes until lentils and carrots are soft.
4. Blend (optional):
   Blend all or part of the soup for a smoother texture.
5. Season & serve:
   Add salt and pepper to taste.

10

Ingredients (1 serving):

• Salmon fillet: 120 g
• Broccoli florets: 1–2 handfuls
• Lemon: 1 wedge
• Salt & pepper: to taste
• Spray oil

Steps:

1. Season salmon:
   Place salmon on foil or baking paper, spray lightly with oil, season with salt, pepper and lemon.
2. Grill or bake:
   Cook under grill or in oven at about 180–200°C for 10–15 minutes until cooked through.
3. Steam broccoli:
   Steam broccoli for 4–5 minutes until just tender but still bright green.

Serve:
Plate salmon with broccoli and extra lemon if desired..

11

Ingredients (1 serving):

• Oats: 40 g
• Semi‑skimmed milk or unsweetened plant milk: 150–200 ml
• Banana: ½–1 small, sliced
• Chia seeds (optional): 1 tsp

Steps:

1. Mix base:
   In a jar or tub, combine oats, milk and chia seeds if using. Stir well.
2. Add fruit:
   Stir in half the banana, keep some slices for topping.
3. Chill:
   Cover and refrigerate overnight (at least 4 hours).
4. Serve:
   Stir again and top with remaining banana.

12

Ingredients (1 serving):

• Cooked turkey breast: 80 g, sliced
• Avocado: ¼–½, sliced
• Mixed salad leaves: 2 handfuls
• Cherry tomatoes: 5–6, halved
• Cucumber: a few slices
• Light vinaigrette: 1 tbsp (or 1 tsp olive oil + vinegar/lemon)

Steps:

Toss lightly and serve.

Prepare salad base:
Add leaves, tomatoes and cucumber to a bowl.

Top with protein & healthy fat:
Add turkey slices and avocado on top.

Dress:
Drizzle vinaigrette over.

13

14

Ingredients (1 serving):

• Banana: 1 small, ripe
• Eggs: 2
• Cinnamon (optional): pinch
• Spray oil

Steps:

1. Mash banana in a bowl until smooth.
2. Add eggs:
   Whisk eggs and cinnamon into the banana.
3. Cook pancakes:
   Heat a non‑stick pan with spray oil. Pour small circles of batter.
4. Flip:
   Cook 1–2 minutes each side until golden and set.
5. Serve:
   Eat plain or with a few berries.

15

Ingredients (1 serving):

• Wholemeal wrap: 1
• Hummus: 2 tbsp
• Courgette, pepper, or aubergine: about 1 cup, sliced
• Spray oil
• Salt & pepper: to taste

Steps:

Serve warm or at room temperature..

Roast veg:
Toss veg with a little spray oil, salt and pepper. Roast at 200°C for 15–20 minutes until soft and slightly charred.

Prepare wrap:
Spread hummus over the tortilla.

Add veg:
Place roasted veg in a line down the centre.

Roll:
Fold sides in and roll up.

16

Ingredients (1 serving):

• Arborio rice: 60 g
• Mushrooms: 100 g, sliced
• Onion or shallot: ½, finely chopped
• Vegetable stock: ~400 ml, hot
• Parmesan: 1 tbsp, grated
• Spray oil or 1 tsp olive oil
• Salt & pepper: to taste

Steps:

1. Cook onion:
   Soften onion in a pan with oil for 3–4 minutes.
2. Add mushrooms:
   Cook mushrooms until they release liquid and it mostly evaporates.
3. Add rice:
   Stir rice into the pan for 1 minute to coat.
4. Add stock gradually:
   Add a ladle of hot stock, stir until absorbed. Repeat, adding a little at a time, for 18–20 minutes until rice is creamy and just tender.
5. Finish:
   Stir in Parmesan, season with salt and pepper.

17

Ingredients (1 serving):

• Low‑fat cottage cheese: 150 g
• Pineapple chunks (fresh or tinned in juice, drained): 80 g

Steps:

Serve chilled.

Add cottage cheese to bowl.

Top with pineapple.

18

Ingredients (1–2 servings):

• Cooked chicken breast: 80–100 g, shredded
• Carrot: 1, sliced
• Celery (optional): 1 stick, sliced
• Onion: ½, chopped
• Garlic: 1 clove, crushed
• Low‑salt chicken stock: 600 ml
• Wholewheat noodles: 40–50 g (dry weight)
• Spray oil

Steps:

1. Soften veg:
   Cook onion, carrot and celery in a little oil for 5 minutes. Add garlic for 1 minute.
2. Add stock:
   Pour in chicken stock and bring to a simmer.
3. Add noodles:
   Add noodles and cook according to packet (usually 5–8 minutes).
4. Add chicken:
   Stir in shredded chicken and heat through for a few minutes.
5. Season & serve.

19

Ingredients (1 serving):

• Turkey mince (lean): 100 g
• Onion: ½, chopped
• Garlic: 1 clove, crushed
• Carrot: 1 small, grated
• Tinned chopped tomatoes: 200 g
• Italian herbs (oregano, basil): 1 tsp
• Spray oil
• Salt & pepper: to taste
• Wholewheat spaghetti: 40–50 g dry (small portion)

Steps:

1.Cook onion & carrot:
Soften in a pan with oil for 5 minutes. Add garlic for 1 minute.

2.Brown turkey:
Add turkey mince, cook until no pink remains.

3.Add tomatoes & herbs:
Stir in chopped tomatoes and herbs.

4.Simmer:
Cook 15–20 minutes on low, adding water if needed.

5.Cook pasta:
Boil spaghetti according to packet, drain.

20

Ingredients (1 serving):

• Eggs: 2
• Tomato: 1 large, halved
• Salt & pepper: to taste
• Vinegar (optional for poaching): 1 tsp

Steps:

Serve:
Plate poached eggs with grilled tomato..

Grill tomato:
Place tomato halves under the grill, cut side up, season and cook until soft and slightly browned.

Poach eggs:
Simmer a pan of water, add a little vinegar. Swirl water, crack an egg into the centre.
Cook 3–4 minutes for a soft yolk. Repeat for the second egg.

21

Ingredients (1 serving):

• Wholewheat pasta: 50 g dry
• Tuna in spring water (drained): 1 small tin (~100 g)
• Sweetcorn: 2 tbsp
• Peas (optional): 2 tbsp
• Light mayonnaise or yoghurt: 1 tbsp
• Lemon juice: squeeze
• Salt & pepper: to taste

Steps:

1. Cook pasta:
   Boil pasta according to packet, drain and rinse under cold water.
2. Make tuna mix:
   In a bowl, mix tuna, sweetcorn, peas, mayo/yoghurt, lemon juice, salt and pepper.
3. Combine:
   Stir pasta into tuna mixture.

Serve chilled or at room temperature

22

Ingredients (1 serving):

• Sweet potato: 150 g, cubed
• Black beans (tinned, drained): 80 g
• Red pepper: ½, chopped
• Sweetcorn: 2 tbsp
• Paprika or mild chilli powder: ½ tsp
• Spray oil
• Salt & pepper: to taste

Steps:

Serve:
Optional: top with a spoon of yoghurt or salsa.

Roast sweet potato:
Toss cubes with spray oil, paprika, salt and pepper. Roast at 200°C for 20–25 minutes until soft and golden.

Warm beans & veg:
In a pan, heat black beans, sweetcorn and red pepper with a splash of water for 5 minutes.

Assemble bowl:
Add roasted sweet potato and bean mixture to a bowl.

23

Ingredients

• 1 cup non‑fat Greek yogurt
• ½ cup mixed berries
• 1 tbsp honey
• 1 tbsp chia seeds

Instructions

Serve immediately.

Add Greek yogurt to a bowl.

Top with berries.

Drizzle honey and sprinkle chia seeds.

24

Ingredients

• 2 eggs + splash of milk
• Spinach, mushrooms, tomatoes
• 1 tsp olive oil

Instructions

Cook until set, fold, and serve.

Whisk eggs with milk.

Heat oil in a pan and sauté veggies.

Pour eggs over veggies.

25

Ingredients

• 120g chicken breast
• Broccoli + carrots
• Salt, pepper, herbs

Instructions

Serve together.

Season chicken.

Grill 6–7 minutes per side.

Roast veggies at 200°C for 20 minutes.

26

Ingredients

• 1 banana
• ½ cup frozen berries
• ½ cup almond milk
• 1 tbsp granola

Instructions

Add granola on top.

Blend banana, berries, and milk until thick.

Pour into a bowl.

27

Ingredients

• 100g sliced turkey
• Mixed greens
• ¼ avocado
• Balsamic

Instructions

Drizzle balsamic.

Add greens to a bowl.

Top with turkey and avocado.

28

Ingredients

• Chickpeas
• Light coconut milk
• Spinach
• Curry spices

Instructions

Add spinach until wilted.

Sauté onion and spices.

Add chickpeas and coconut milk.

Simmer 10–15 minutes.

29

Ingredients

• ½ cup oats
• ½ cup almond milk
• 1 tbsp peanut butter
• Cinnamon

Instructions

Eat cold or warm.

Combine all ingredients in a jar.

Stir well.

Refrigerate overnight.

30

Ingredients

• 100g shrimp
• ½ cup cooked quinoa
• Lemon + herbs
• Optional veggies

Instructions

Top with shrimp and veggies.

Cook shrimp in a pan with lemon and herbs.

Add quinoa to a bowl.

Bonus

2 Lemons, large piece of ginger, pressed apple juice

Buy some small jarred bottles from Amazon, blitz the ingredients in a blender and then strain into a jug, discard the pulp or you can try and reuse for homemade beauty products. Pour a small amount of the lemon and ginger into the bottle and top up with the apple juice. Refrigerate and consume within 3 days.

Bonus

This is a low calorie and natural snack that will satisfy a sweet tooth. I first came across them in Asia but I’ve done the research and you can order them online from Scotland if based in the UK.

Bonus

Buy nuts from Buy Whole Foods Online

Deluxe mixed nuts, sweet sour cherries, cranberrys. pecan nuts

Buy dark chocolate buttons from Montezuma