There are literally thousands of recipes in cook books or on the internet, but if you’re stuck for ideas, a meal with plenty of vegetables or salad and a portion of lean, high-protein meat such as chicken or fish (roughly the size and thickness of the palm of your hand) is a good place to start. 


Remember to choose vegetables that are low in sugars. And watch those carbs! 


Steaming, baking or grilling is better than frying. If you must fry then use a good quality oil, preferably a low-calorie oil spray to reduce the amount you use.


 Why not check out our healthy eating recipes: shakethatweight.co.uk/recipes Important: Be sure to check what you choose meets the calorie allowance and guidelines below. If a recipe is low in calories, see if you can increase the portion size slightly and keep within calorie and carb limits. 


Sources of protein - portion size guidance 120g lean beef, lamb, pork or veal (mince is OK if using low fat brands) 150g chicken or turkey breast, steamed, grilled or oven baked on a trivet 200g fresh fish (also a good source of Omega 3) 200g tinned fish such as salmon or tuna, not in oil Eggs (2 per serving), not fried 200g tofu or soya products, 200g low fat cottage cheese or 120g of ricotta cheese 


Vegetables - Vegetables should be a key part of your meal as they provide essential vitamins and minerals in their most natural form whilst adding minimal calories and a host of health giving benefits. TIP: Root vegetables contain more carbs in the form of sugar, so keep to a minimum and include more green vegetables. Suggested vegetables include broccoli, spinach, cabbage, kale, courgettes, peas, leeks, cauliflower, mushrooms and peppers. TIP: Why not try a stir-fry with a selection of vegetables and a portion of lean protein. Use a light oil spray and experiment with different spices and seasonings. If using a prepared sauce, check the label and try and use low cal/fat/sugar varieties.