Pick one breakfast, one lunch and one dinner every day.
Foods printed in bold are ‘Free Foods’. Base meals around Free Foods, like veg, pasta, lean meat, fish, rice, potatoes, fat-free dairy, eggs and more, and if you feel hungry between meals snack on these foods, including fruit, too.
Stock your cupboard with fat-free salad dressings, stock, herbs, oil-free passata, tomato purée, soy sauce and spices.
To make sure that you’re enjoying a fully balanced diet: Choose 350ml skimmed or 250ml semi-skimmed milk, or 30g full-fat hard cheese/ 40g reduced-fat hard cheese. Boost your fibre intake by enjoying two slices of wholemeal bread (from a small 400g loaf), a 60g wholemeal roll or a portion of high-fibre cereals (weights specified in the plan). The fibre is incorporated into daily meals,…