Low fat diet plan recipes

Breakfasts (5g fat)

Mushrooms, bacon and toast
Grill 5 rashers un-smoked rindless bacon and serve with 1 thick slice of wholemeal toast topped with 100g/3½ oz chestnut mushrooms, fried in 2tsp low-fat spread.

Toasted teacake with strawberries (V)
Halve and toast 1 teacake and spread with 1tsp low-fat spread and 2tsp reduced-sugar jam. Plus strawberries.

Cereal and toast (V)
30g low-fat cereal with 150ml 1/2pt skimmed milk, plus 1 thick slice of wholemeal toast with 2tsp low-fat spread.

Toasted muffin with cream cheese (V)
Halve and toast 1 English wholemeal muffin. Spread with 25g/loz reduced- fat cream cheese.

Ham and mustard bagel with fruit
1 wholemeal bagel filled with 2tsp low-fat spread, a scraping of mustard and 50g/2oz wafer thin ham. Plus 1 kiwi fruit.

Toasted muffin and beans with yoghurt and apple (V)
Toast 1 wholemeal English muffin, spread with 2tsp low-fat spread and top with 150g/5oz baked beans, heated. Plus 100g pot low-fat yoghurt and apple.

Light Meals (approx 8g of fat)

Bean and coleslaw pica (V)
Fill 1 wholemeal pitta bread with 50g/2oz red kidney beans, canned and drained, 115g/4oz reduced-calorie coleslaw and unlimited 'free' salad.

Burger in a bun with banana and yoghurt
Grill a 50g/2oz low-fat burger and serve in a soft white roll with sliced tomato, lettuce and chopped onion. Follow with 1 small pot plain low-fat yoghurt and 1 small banana.

Cheese jacket potato with sorbet cone (V)
Bake a 200g/7oz potato (raw weight); fill with 40g/1 1/2oz reduced-fat Cheddar cheese, grated, and spring onions, sliced. Serve with unlimited 'free' vegetables.
Follow with 100g/312oz raspberry sorbet in an ice cream cone.

Ham salad roll
Spread 1 large wholemeal roll with 2tsp low-fat spread and fill with 50g/2oz lean ham and unlimited 'free' salad.

Vegetable stir-fry with yoghurt (V)
Boil 50g/2oz brown rice (raw weight). Heat 1tsp vegetable oil in a nonstick pan and stir-fry a section of 'free' vegetables, such as: bean sprouts, onions, peppers, carrots, and broccoli, until cooked. Serve with the rice and 1tbsp soy sauce. Plus 1 small pot low-fat bio fruit yoghurt.

Jacket potato with tuna and sweetcorn
Bake a 200g/7oz potato (raw weight). Mix together 1tbsp sweetcorn, 150g/5oz tuna, drained of brine, and 2tbsp reduced-calorie mayonnaise and use to fill the potato. Serve with unlimited 'free' salad.

Main Meals (approx 15g fat)

Prawn and red pesto swirls
Cook 40g/1 1/2oz pasta swirls. Drain and toss in 1 1/2tbsp red pesto sauce. Add 40g/1 ½oz prawns, and 50g/1oz button mushrooms - lightly dry-fried in a nonstick pan to soften - and toss to coat them in the pesto. Season with pepper, 1tbsp chopped fresh coriander and the zest of 1 lemon. Serve warm with unlimited 'free' vegetables.

Bacon-wrapped chicken and soft cheese
Stuff a 150g/5oz skinless, boneless chicken breast (raw weight) with 25g/1oz reduced-fat cream cheese and wrap with 25g/1oz streaky bacon. Bake in a medium oven for at least 20 minutes and serve with unlimited 'free' vegetables

‘American hot’ pizza and salad (V)
Preheat the oven to 180OC/350OF/gas mark 4. Top a medium pizza base with 200g can chopped tomatoes, drained; mushrooms, sliced; spring onions, sliced; 1/2 red pepper, deseeded and sliced; 1tsp fresh chilli finely chopped; and 25g/1oz reduced-fat Cheddar cheese, grated. Bake for 10 minutes and serve with unlimited 'free' salad.

Bean chilli with ice cream (V)
Mix a 200g can chopped tomatoes and herbs 200g can mixed bean salad, 1tsp chilli powder, 1 crust garlic clove and pepper. Heat through thoroughly sprinkle with 25g/1oz reduced-fat Cheddar cheese grated, and serve with 75g/3oz brown rice (raw weight) boiled. Plus 50g/2oz low-calorie vanilla ice cream.

Poached salmon
Serve 150g/5oz salmon fillet, poached, with 4 small new potatoes. Plus unlimited 'free' vegetables.

Ready meal with fruit (V)
15g fat ready meal, served with unlimited 'free' vegetables. Plus 1 orange.