Low calorie diet plan recipes

Breakfasts (250 calories)

Bacon and tomato ciabatta roll
Slice a 50g/2oz ciabatta bread roll and fill with 2 lean rashers back bacon, grilled, 1 tomato, sliced, and 1tbsp tomato ketchup or brown sauce.

Fruit brioche (V)
Place a brioche roll, halved, on a grill pan and top with 50g/2oz defrosted summer fruit mixture (available from supermarkets). Drizzle 1 tsp runny honey over the top and place under a medium grill until warm.

Apricot muesli (V)
Mix 40g/1 l/2oz unsweetened muesli with 3 dried apricots and l50ml/l/4pt skimmed milk.

Toast and honey with fruit (V)
Spread 2 medium slices of wholemeal toast with 2tsp low-fat spread and 2tsp honey. Plus 1 kiwi fruit.

Poached egg with tomato (V)
Toast 50g/2oz crusty French bread and top with 1 medium egg, poached, plus 1 tomato, grilled.

Greek fruit salad (V)
Chop 1 orange and 1 small banana and mix with 50g/2oz cantaloupe melon.
Top with 1tbsp unsweetened muesli, 2tbsp fat-free Greek yoghurt and 1tsp runny honey.

Light meals (300 calories)

Tuna sandwich and crisps
Fill 2 medium slices wholemeal bread with 50g/2oz tuna, drained of brine, and unlimited 'free' salad. Plus big packet low-fat crisps.

Baked potato (V)
Bake a 200g/7oz potato (raw weight), and top with 65g/2oz reduced-fat houmous.

Ploughman's with yoghurt (V)
Serve 2 medium slices wholemeal bread with 25g/1oz reduced-fat Cheddar cheese, 2tsp pickle and unlimited 'free' salad. Plus 125g pot diet yoghurt.

Chicken Waldorf pitta
Combine 40g/1/2oz skinless chicken (cooked weight); 1 apple, chopped; 1tsp lemon juice; 2 sticks celery, chopped; 1/2 small onion, chopped; and 1tsp reduced-calorie mayo and use to fill 75g/3oz wholemeal pitta bread. Plus unlimited 'free' salad.

Bagel with fruit (V)
Fill 1 wholemeal bagel with 50g/2oz reduced-fat soft cheese and unlimited 'free' salad. Plus 1 kiwi fruit,

Soup with fromage frais
Heat 295g can Weight Watchers from Heinz Minestrone Soup and serve with 50g/2oz wholemeal roll. Plus 1 small banana and 100g pot diet fromage frais.

Main meals (counting calories – 350kcals)

Roast pork with Satsuma
Serve 75g/3oz lean roast pork, 75g/3oz roast potatoes, and 2tbsp unsweetened apple sauce with unlimited 'free' vegetables and 4tbsp fat-free gravy. Plus 1 satsuma.

Fish and chips with fromage frais
Grill 1 cod fishcake and serve with 115g/4oz low-fat oven chips, 75g/3oz garden peas and 1tbsp tomato ketchup. Plus 100g pot diet fromage frais.

Pasta and tomato sauce with apple (V)
Cook 50g/2oz wholewheat pasta and combine with 1/2 x 475g jar of light pasta sauce. Sprinkle with 2tbsp Parmesan cheese, grated, and serve with unlimited 'free' vegetables. Plus 1 apple.

Ready meal with fromage frais
300 calorie ready mealy served with unlimited “free” vegetables. Plus 100g pot diet fromage frais.

Bruschetta and salad (V)
Place 1 red pepper, deseeded and thickly sliced; 2 plum tomatoes, halved; 1 courgette, sliced; and 2 shallots, peeled and halved, on a baking tray and brush with 1tsp olive oil. Sprinkle with fresh basil, chopped, and black pepper. Place in a hot oven for 20 minutes. Warm a 50g/2oz slice of ciabatta bread and spread with 2tsp pesto sauce. Pile on the roasted vegetables and juices. Serve with unlimited 'free' salad.

Egg florentine (V)
Lightly steam 200g/7oz spinach until the leaves wilt, then place in an ovenproof dish. At the same time poach 1 medium egg, and carefully place on top of spinach. Sprinkle with 25g/1oz reduced-fat Cheddar cheese, grated. Grill until melted and serve with 50g/2oz French bread.