Woman Special - Diet Special

500
CALORIE
DIET
99 FAST AND TASTY 5:2 RECIPES
15
READY IN
MINS
5.99
9 MARCH 2017
29 DEC 2016
0 1
R10
5 010791 432008
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500caloriediet
READY
IN
15 MINS!
4 ABOUT THE 500

CALORIE DIET
All you need to know to get started
Welcome!
on the 5:2 plan
7 BREAKFAST
From French toast with apple and
blackberries (right) to hot smoked
salmon frittata, plus fab ideas for
TO THE READY-IN-15-MINS 500 breakfast on the go, we have lots of easy
CALORIE DIET MEAL PLANNER ways to get your day off to a great start
21 LUNCH
Please note
F
or this issue weve made the Delicious lunches ready in a ash, such :
calorie cou
5:2 Diet a lot easier to follow as this chicken and mangetout salad nts
are all per
with some quick and tasty with tarragon dressing (right), plus try serving.
Refer to eac
low-calorie meals that can our tasty skinny soups full of avour! h recipe
for the spe
cic
all be rustled up in 15 minutes or under. 39 DINNER number of
So whether youve been following the Fancy a fragrant Thai curry, pizza or servings
5:2 or 500 Calorie diet plan for a while or this healthier version of sweet and sour
are thinking of trying it for the rst time, pork (below)? You wont go hungry
weve made losing weight super-simple after one of these satisfying low-cal
for you. Weve got deliciously light, meals all ready in 15 mins or under!
calorie-counted recipes for every meal, 71 SMOOTHIES
from speedy on-the-go lunches For a nutritious addition to any fast day,
to make-ahead dinners to stick in the whip up one of our smoothie recipes
freezer. Weve even got low-cal sweet 79 DESSERT
treats to make fast days easier. There Yes, you can! Indulge your sweet tooth
are also 12 delicious and nutritious with these delish low-cal puds, from
smoothie recipes if you want to try trie to peach tart, Eton mess and more!
the latest version of the diet: a two-day 86 FAST-DAY SNACKS
juice fast. Getting in shape has never Need a boost? These low-cal treats will
been easier, or tastier! keep you going all day long
Good luck with the diet! 91 WHAT TO EAT
ON NORMAL DAYS
Not fasting today? Our meal plans will
help you stay healthy
94 CALORIE COUNTER
Adapt or add to our recipes with this
helpful list of the calorie content of the
most common foods
Editor Charlotte Richards Art Editor David Graham 500 Calorie Diet Meal Planner, Time Inc. (UK) Ltd, 161 Marsh Wall, London E14 9AP. All prices are
Chief Sub Jackie Holtham Picture Editor Tracey Grifn correct at time of going to press. Time Inc. (UK) Ltd regrets that it cannot be liable for the safe
Recipes & images timeincukcontent.com custody or return of any unsolicited material, nor can we answer any letters or return submitted
Nutritionist Fiona Hunter material unless accompanied by an sae. This periodical shall not, without the written consent
CONTACT 161 Marsh Wall, London E14 9AP of the publishers first given, be lent, resold, hired out or otherwise disposed of by way of trade
Tel 020 3148 5000 at more than the recommended selling price shown on the front cover, and it shall not be lent,
Email 52_diet_tech_support@timeinc.com resold or hired out or otherwise disposed of in a mutilated condition or in any other unauthorised
cover by way of trade or affixed to or as part of any publication or advertising, literary or
pictorial matter whatsoever.
Brought to you by the makers of Woman magazine. Time Inc. (UK) Ltd, 2016. Published by Time Inc. (UK) Ltd,
Editor-in-Chief Karen Livermore Creative Director 161 Marsh Wall, London E14 9AP.
Dale Walker. Published by Time Inc. (UK) Ltd Printed by Wyndeham Bicester. Repro by Rhapsody.
500 CALORIE DIET MEAL PLANNER 3

YOUR
500
Diet
CAL
guide
New to the plan or looking for ways to make it
easier? Heres everything you need to know
WHAT DO I DO? levels, but also in insulin sensitivity.
For two days a week, you should Its even believed it can reduce your
eat no more than 500 calories per risk of getting various cancers, heart
day (600 for men). disease and Alzheimers disease.
The other ve days a week, you The other good thing about this diet
can eat as normal. You should be is that your 500 calorie days will
aiming for around 2,000 calories a help to stabilise your insulin levels
day, but dont worry if you have a and hunger. You should nd your
blowout, such as dinner and/or appetite is smaller on normal days,
drinks, a couple of times a week. See so you wont have to work so hard to
page 91 for what you should eat to stay around the 2,000 calorie mark.
ensure you get a healthy, balanced
intake of all the right nutrients. HOW LONG DO I FOLLOW
If youre on medication, or have THE PLAN FOR?
any ongoing medical condition, Until youve achieved the weight
CUT CA S
TWO DAL
consult your GP before starting this youre happy with. At this point, you
Y
A WEEK S
diet plan. can maintain your weight and keep
seeing the health benets by having
HOW MUCH WEIGHT AND LOS
WEIGHT! E
a 500 calorie day just once a week.
WILL I LOSE?
Around 1lb a week more if you
have a lot of weight to lose. The diet MAKE FAST DAYS EASIER
will also have an effect on your Pick your two days with care. Some
metabolism. Studies suggest that people like to keep busy at work, others
people who follow the 500 calorie prefer a bit of peace. But the main thing
diet lose more actual fat, rather than is to avoid times when youre busy
the combination of fat, water and socially and can ideally have an early
lean tissue you lose on other diets. night to avoid hunger pangs.
The two days fasting also helps Find out what eating pattern suits you
you to eat normally on other days best. You neednt stick to three meals
without piling the pounds back on. a day. Try having brunch and an early
supper, or save your entire calorie
ARE THERE ANY allowance for one evening meal just
MAIN PHOTO: URBANLIP
OTHER BENEFITS? add extra ingredients or sides from the

Studies of this type of diet show that Calorie Counter (page 94). Theres
people see improvements not only in evidence that it can be benecial to
their blood pressure and cholesterol leave longer gaps between meals.
4 500 CALORIE DIET MEAL PLANNER

LUNCH
BREAKFAST
121
CALORIES
99
CALORIES
WHAT DOES A
500 CALORIE
DAY LOOK LIKE?
BREAKFAST
DESSERT
Zesty Fresh Fruit
DINNER Salad
99 calories
LUNCH
Cheesy Tuna &
Tomato Melt
121 calories
DINNER
Thai Beef Salad
170
170 calories
DESSERT
Aperol Spritz
105
CALORIES Granita
105 calories
CALORIES
TOTAL: 495
CALORIES
The 5:2 juice plan

Want to boost your energy, are a great way to detox. 500 calories a day. Some
detox and increase your diet are more lling and higher
success? A 5:2 juice day WHAT TO DO in calories than others, so
combines two of the biggest Turn to page 71 for 12 try to get a good balance.
diet discoveries for maximum delicious calorie-counted If a day of juicing is too
benets. Theres a reason juice ideas. They can all be much, you may want to
everyones so into green made with a blender no try two juices and one of
smoothies and juices. The juicing is required. our low-cal meal options,
high bre and green veg On one of your fasting still staying within the 500
goodness ll you up, help days, use a selection of calorie allowance.
stabilise blood sugar and juices to make up your Drink plenty of water, too.

DOWNLOAD THE
5:2 COMPLETE MEAL
PLANNER APP TODAY
110 RECIPES FOR
YOUR FAST DIET DAYS ONLY
1.99
From the makers of
NEW D
UPDATO E
S I N
VER
O U T
NOW!
Additioanl bundles cost 99p. All prices shown are UK only and may vary for other territories.
The 5:2 Complete Meal Planner is available for supported devices for Apple and Android.
PLUS!
GREAT NEW RECIPE
BUNDLES TO ADD
TO YOUR APP
Speedy Single
Servings, Comfort Food
and Sweet Treats
Breakfast
Make sure your day gets off to a tasty start!
100
CALORIES
& UNDER
Frenchtoast
100 withapple&
blackberries
CALORIES
SERVES 1. READY IN 10 MINS

30g Two Chicks Whole Egg
1tbsp skimmed milk
2 pinches ground cinnamon
12 slice Hovis Nimble Wholemeal
4 squirts Frylight spray oil
75g sugar-free apple puree
(sweetened with stevia)
15g blackberries
1tbsp quark
METHOD
1 Mix the egg, milk and a pinch of
cinnamon. Dip the bread in mixture on a
plate, spray a small pan with 4 squirts of
Frylight and fry bread on both sides,
adding any extra leftover egg mix.
2 Serve on a plate with the apple puree,
blackberries, quark and pinch of cinnamon.
Grilled
tomatowith 99
CALORIES
lemon& sage
muffin
1 medium vine tomato
1 sage leaf, nely shredded
Pinch of nely grated lemon rind
Salt and pepper
1tsp lemon juice
12 wholemeal or white mufn
METHOD
1 Cut the tomato in half and arrange
skin-side up on a foil-lined grill rack. Slide
under a medium-hot grill for about 3 mins,
until lightly coloured. Turn the tomato over
and scatter the cut side with the sage,
lemon rind and a pinch of salt and pepper.
Drizzle over the lemon juice and return to
the grill for a further 2-3 mins, until lightly
coloured and softened.
2 Meanwhile, toast the mufn half and
arrange on a serving plate. Pile the tomato
on to the mufn and serve immediately.

ZESTY FRESH
Breakfast
FRUIT SALAD
99
SERVES 2. READY IN 5 MINS skin and pith from the orange. Over a bowl
1 orange to catch the juice, cut away the orange
80g pomegranate seeds segments from the membrane. Squeeze
150g raspberries out any leftover juice and discard the rest.
Few fresh mint leaves, sliced 2 Add the pomegranate seeds, raspberries,
Zest 12 lime mint and lime zest to the orange and leave
1tbsp low-fat natural yogurt, to serve at room temperature, until ready to eat.
METHOD Serve with the yogurt and a little extra
1 Use a small sharp knife to remove all the lime zest, if you like. CALORIES
BREAKFAST BURRITO
SERVES 1. READY IN 10 MINS non-stick ovenproof frying pan and add a
2 egg whites couple of squirts of Frylight. Pour in egg
6 squirts Frylight spray oil white and cook for a few mins to set the
99
14 pepper, thinly sliced base. Then put pan in the oven and cook
1 fresh tomato, deseeded and chopped for 3-4 mins until cooked through. Turn out
2tbsp mixed beans in spicy sauce on to a plate to cool.
14 fresh red chilli, nely chopped 2 Meanwhile, add 4 squirts Frylight to pan
1tbsp freshly chopped coriander and cook pepper for 3-4 mins. Add 2tsp
Small wedge of lime water, the tomato, beans and chilli and
METHOD cook for 5 mins. Serve omelette topped
1 Heat oven to 200C, Gas 6. Whisk egg with pepper mixture and coriander, then
whites with 2tbsp water. Heat a small roll up. Serve with lime. CALORIES
Breakfast
Caramelised
grapefruit
withcoconut
yogurt
12 pink grapefruit
1tsp demerara sugar
50g soya yogurt with coconut,
such as Alpro
METHOD
1 Use a paring knife to cut the grapefruit
segments away from the pith.
2 Sprinkle the cut side of the grapefruit
evenly with the demerara sugar and place
77
on a foil-lined baking sheet. Slide under a
medium-hot grill for about 3 mins, until the
sugar has dissolved into the grapefruit and
is beginning to bubble and caramelise.
3 Remove, cool slightly, then place in a
serving dish and serve warm with the
CALORIES
coconut yogurt.
83
CALORIES
Raspberry
toast
topper
Smart tip SERVES 1. READY IN 5 MINS
40g raspberries
If you like, grate a little 30g Philadelphia Extra Light
lemon or orange zest
over the top for an
METHOD
extra zingy avour.
1 Mash the raspberries with
the cheese.
2 Toast the bread, then spread
over the cheese and raspberries.

Easycheese
99 omelette
withgrilled
CALORIES
tomato
3 egg whites
4 squirts Frylight spray oil
1/2tbsp low-fat grated Cheddar
1 tomato, sliced, plus 3 cherry
tomatoes
1/2tsp fennel seeds, lightly toasted
1/2tsp black onion seeds
Few leaves of fresh oregano or basil
METHOD
1 Whisk and season the egg whites.
Spray 2 squirts of Frylight into a frying
pan, allow the pan to heat and add the
egg whites. Fry for 1 min. Keeping on
Smart tip the heat, sprinkle over the cheese and
Use very ripe tomatoes cook for a minute or two until the
they will have much
cheese is slightly melted and a classic
more avour. And try
omelette has formed.
rubbing the tomato
slices with a cut clove of 2 Spray the tomato with Frylight,
garlic for extra pep. sprinkle over the fennel seeds and grill.
3 Scatter the onion seeds and herbs
over the omelette and serve with
the tomatoes.
100CALORIES
Chocolate
&banana
toast
1/2 Warburtons thin
1/2 large banana (50g), sliced
1tsp chocolate spread
METHOD
1 Lightly toast the thin.
2 Top with the sliced banana
and then drizzle over the
chocolate spread.

FRESH BLUEBERRY
Breakfast
YOGURT WITH
MAPLE GRANOLA
5g rolled oats
1tsp maple syrup
15 blueberries, lightly crushed
100g fat-free natural yogurt, such
as Onken
METHOD
1 Toast the oats in a dry small frying pan
over a medium heat, stirring frequently,
for 6-8 mins, until pale golden and crisp.
Tip on to a plate to cool.
2 Drizzle 1/2tsp maple syrup into the
bottom of a small glass tumbler. Quickly
fold the blueberries into the yogurt and
spoon over the maple syrup. Sprinkle the
toasted oats on top, then drizzle with the
remaining maple syrup to serve.
100 CALORIES
HOT SMOKED
SALMON FRITTATA
SERVES 4. READY IN 15 MINS mix in the smoked salmon and chives.
99
3 eggs 2 Heat an 18cm non-stick, oven-proof
30g quark frying pan and add a couple of squirts
1 slice smoked salmon, sliced of Frylight. Pour in the eggs and cook for
1/2 hot smoked salmon llet (60g), aked 5 mins to set the base.
1tsp freshly snipped chives 3 Put the pan under the grill to nish
2 sprays Frylight srpay oil cooking for 3-4 mins, or until puffed up
METHOD and golden. Serve a quarter of the frittata
1 Heat the grill. In a bowl whisk together per portion. The leftover frittata will keep
the eggs and quark with seasoning, then well in the fridge. CALORIES
Breakfast
Superberry
breakfast 92
bowl
CALORIES

80g frozen berries
Zest 1/2 orange and a squeeze of juice
2tsp oats
1tbsp low-fat natural yogurt
1/4 banana (20g), sliced
METHOD
1 Put the berries, orange zest and juice
in a microwaveable bowl and cook on
high for 2 mins.
2 Stir the oats into the yogurt. Top
the warm compote with the oats and
sliced banana.
Smart tip
Serve with a morning
health booster add
1/2tsp chia seeds for
11 cals or 1/2tsp cocoa

nibs for 14 cals.
Smokybeans
withcherry
tomato&
spinach
100g low-sugar baked beans
Pinch chipotle chilli powder
Handful baby spinach
6 cherry tomatoes
1 spring onion, nely chopped
98
Handful fresh coriander, roughly chopped
METHOD
1 Put the beans, chipotle chilli powder and
spinach in a small pan and gently heat.
CALORIES 2 Remove from the heat, stir in the cherry
tomatoes, onion and coriander and serve.

NO BREAD
BACON BUTTY
SERVES 1. READY IN 10 MINS METHOD
1 Portobello mushroom, cut in half 1 Line a grill pan with foil and heat grill
horizontally to medium-high. Lay mushroom, bacon,
2 slices bacon medallions (40g) tomato and aubergine on pan and
1 slice beef tomato (30g) spray with Frylight. Grill until tender,
1 medium slice aubergine (15g) turning once. Splash with balsamic.
Few sprays of Frylight 2 Stack tomato and aubergine slices
spray oil and bacon with the basil to make a
Balsamic vinegar butty, starting and nishing with a
Few basil leaves mushroom slice to act as the bread.

100
CALORIES
4
Breakfast
WAYS Red berry fool

WITH
100
20g frozen summer fruits
Zest of 1/4 orange and 1tsp juice
YOGURT
1/2tsp runny honey
Few leaves fresh basil and
5g fresh berries, to serve CALORIES
METHOD
Take 100g of very low-fat natural Put the fruits in a bowl with
the orange zest and juice,
yogurt and make these tasty combos cover with cling lm and
microwave for 30 secs.
Totally tropical
Stir and heat again for
30 secs. Crush with
100
honey and pure
SERVES 1. READY IN 5 MINS with a blender. Put
25g prepared mango, pure in a bowl, top
cut into small chunks with yogurt and swirl
1 passion fruit, juice through. Top with the
CALORIES
and seeds basil leaves and berries.
40g fresh pineapple,
cut into chunks
Few fresh leaves mint
Zest of 1 lime (optional),
to serve
METHOD
Place the yogurt
in a small bowl Oaty
crunch
and top with the
mango, passion
fruit, pineapple,
mint and lime zest, SERVES 1. READY IN
if using. 5 MINS
1tsp rolled oats
1tsp raisins
Good pinch cinnamon
12tsp maple syrup
METHOD
Spicedapple
Toast the oats and
raisins in a dry frying
& blueberry
pan. Put the yogurt into
a small bowl or glass jar
and sprinkle with the
SERVES 1. READY IN 5 MINS cinnamon, then scatter
12 small apple, grated (40g) over the oats and raisins.
1 heaped tbsp blueberries (10g) Drizzle with the syrup.
100
12tsp vanilla extract
Pinch turmeric
Pinch mixed spice
12tsp desiccated coconut
100
METHOD CALORIES
Put the yogurt in a small bowl and stir
through most of the apple and blueberries,
the vanilla and spices. Top with remaining
CALORIES apple, blueberries and the coconut to serve.
BREAKFAST
ONTHEGO
If youve got a busy day, or prefer not to eat till youre
hungry, these tasty ideas are perfect
Smokedsalmon
crispbread
Spread 2 Finn Crisp Original
crispbreads with 15g quark and
sprinkle with a pinch of lemon zest.
Place 20g (2 small slices) smoked
salmon on top, add a squeeze of
lemon juice, some black pepper
and serve with a few fresh rocket
leaves. Wrap in greaseproof
paper to transport.
96 CALORIES

Breakfast
Fruitsaladbox Banana
ricecake
80
Peel and chop 100g melon, 1 kiwi and 1 fresh
g into chunks. Toss with the zest of lime,
a squeeze of lime juice and a few leaves of
Top a rice cake with half
shredded fresh mint. Pack in a jar or plastic
a mashed banana and a
box with a secure lid and take a cocktail stick CALORIES
sprinkle of cinnamon.
to eat on the run.
86
CALORIES
Almond
mochaccino
Warm 200ml unsweetened almond milk;
whisk. Make an espresso in a large cup,
then add most of 11g sachet Options
Belgian Choc. Add milk and stir, then
sprinkle over rest of the Options.
87
CALORIES

Healthy starts here
ON
The new health &
fitness magazine that
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works for YOUR life NOW!
Lunch
Delicious lunches ready in a ash. Just what you need when hunger strikes!
150
CALORIES
& UNDER
SKINNYSOUPS
A warming soup doesnt have to mean hours slaving at the stove.
Try these three fast ideas
Mintedpea
12 small onion, chopped
1 garlic clove, crushed
50g potato, cubed
500ml vegetable stock
125g frozen peas
Several fresh mint leaves
METHOD
1 Put the onion, garlic, potato and
stock in a large saucepan. Bring
to the boil and simmer for 5 mins.
2 Add the peas and most of the mint,
return to the boil and cook for 10 mins.
3 Blitz in a processor until smooth,
season to taste and serve topped
with a couple of mint leaves.
100 CALORIES

Lunch
Prawnmiso
1tbsp white miso paste
1tsp Thai sh sauce
1 red chilli, deseeded and
nely chopped
40g ne green beans
80g raw king prawns
40g carrot, cut into ne strips
15g edamame beans
A good squeeze of lime juice
1 spring onion, nely sliced
Handful of coriander
leaves, chopped
METHOD
1 Add 250ml boiling water to a
medium saucepan, stir in the miso, sh
sauce and chilli, and bring to a simmer.
150
2 Add the beans. After a min, add the
prawns and cook for 1 min. Add the
carrot and edamame. Cook for 2 mins.
3 Remove from heat, and stir in the
lime juice, spring onion and coriander. CALORIES
129CALORIES
Chilledgazpacho
SERVES 4. READY IN 15 1tsp olive oil, to drizzle
MINS, PLUS CHILLING Salt and pepper
1kg really ripe tomatoes, METHOD
roughly chopped 1 Place all of the ingredients
1 medium red pepper, except the sherry vinegar
deseeded and roughly in the large bowl of a food
chopped processor, reserving a
1 medium green pepper, handful of diced cucumber
deseeded and roughly to garnish, then blend until
chopped smooth. Season to taste and
12 small red onion, stir in the sherry vinegar to
chopped taste. Pour into a bowl or
1 garlic clove, chopped jug and chill for at least an
1 red chilli, deseeded and hour, until really cold.
nely chopped (optional) 2 Pour into bowls and
12 cucumber, deseeded and scatter over the reserved
roughly chopped cucumber and the mint or
50g sourdough bread parsley. Drizzle 14tsp olive
1-2tbsp aged sherry vinegar oil over each gazpacho and
1tbsp chopped mint or serve immediately with
parsley, to garnish a few ice cubes, if desired.

150
CALORIES
Spanish
prawns
with
chickpeas
100g canned cherry tomatoes
50g canned chickpeas
Pinch chilli akes
Pinch sweet smoked paprika
100g cooked peeled prawns
1 sprig fresh thyme
50g broccoli or other
green veg
METHOD
1 Place the cherry tomatoes,
chickpeas, chilli and paprika in
small non-stick saucepan and
gently heat for about 10 mins,
until tomatoes are softening.
Stir in the prawns and heat for
1 min more.
2 Meanwhile, steam broccoli
or other veg.
3 Spoon mixture into a bowl,
scatter over thyme and serve
with the broccoli.
Chicken paillard with tzatziki

150g skinless free-range chicken breast 1 Cut the chicken breast into 2 equal
1/4tsp olive oil portions and place between 2 pieces of
1/2tsp lemon rind cling lm. Batter with a rolling pin to atten
1tsp dried oregano and transfer to a plate. Rub the olive oil
1 garlic clove, crushed over the chicken, then add the lemon rind,
100g fat-free natural yogurt, such oregano and garlic and massage to coat.
as Onken 2 Heat a ridged griddle pan and cook the
1/4 cucumber, deseeded and nely chicken pieces over a medium-hot heat for
chopped about 2 mins each side, until cooked and
2tbsp chopped fresh mint leaves nicely charred.
137
1/4 red onion, nely chopped 3 Meanwhile, make the tzatziki by
1tsp lemon juice combining the yogurt, cucumber, mint, red
50g rocket leaves, to serve onion and lemon juice, and season with salt
Lemon wedges, to serve and pepper to taste.
4 Serve the chicken breasts with the CALORIES
tzatziki, rocket leaves and lemon wedges.

EGG WHITE
Lunch
OMELETTE WITH HAM

SERVES 1. READY IN 15 MINS METHOD remove from the heat. Scatter over the
3 medium egg whites 1 Heat the oven to 200C, Gas 6. Whisk the torn smoked ham and dot the Boursin
1tbsp snipped fresh chives egg whites briey with the fresh chives and Light over the top.
Frylight olive oil spray a pinch of salt and pepper until just frothy. 3 Place the pan in the oven for 8-10 mins,
30g baby spinach leaves 2 Spray a small non-stick ovenproof frying until the egg has set and the ham is
2 slices wafer-thin oak-smoked ham, pan with four squirts of oil. Wilt the baby slightly crispy. Use a spatula to fold the
such as Tesco spinach leaves over a medium heat for omelette almost in half and slide on to
25g Boursin Light 1-2 mins, then pour in the egg whites and a warmed plate to serve.
133 CALORIES
CHEESY TUNA
&TOMATO MELT
1 sandwich thin, such as Warburtons,
1tsp drained and rinsed capers
40g light mozzarella, such as Galbani
121 CALORIES
ingredients except the cheese in a small
bowl and season to taste.
halved Light, thinly sliced 2 Spoon the tuna mixture over the thins
75g drained tuna in spring water 70g baby leaf salad, to serve and then top with the cheese and slide
1 small, diced vine tomato METHOD under a medium-hot grill for 3-4 mins, or
1 spring onion, sliced 1 Lightly toast the halved sandwich thin until the cheese is lightly golden. Transfer
1tbsp shredded basil leaves plus and arrange both halves cut-side up on a the tuna melts to serving plates, garnish
a few leaves to garnish foil-lined grill rack. Combine the remaining with basil and serve with the baby leaf salad.
Lunch
Griddled veg & chorizo salad
150g courgettes, halved lengthways
150g fennel, halved lengthways
heat until its really hot. Griddle all the
vegetables in the pan for 2-3 mins, turning
occasionally until nicely chargrilled. You
150
CALORIES
150g aubergine, sliced may have to do this in 2 stages, depending
100g baby corn on the size of your pan. Remove with tongs
4 sweet mini peppers, halved and season with salt and pepper.
1 lime, halved 3 Place the lime halves cut-side down in the
6 thin slices chorizo, such as Waitrose pan for 2 mins, until charred. While the lime
Spanish Chorizo is grilling, add the chorizo and griddle for
1/2tsp olive oil 1-2 mins, turning once until frazzled.
METHOD 4 Pile the warm veggies into 2 serving
1 Slice the courgettes, fennel and aubergine dishes, top with the chorizo, drizzle with
into 1cm thick slices. the olive oil and serve with the chargrilled
2 Place a ridged griddle pan over a high lime to squeeze over.
Smart tip
For a speedy packed
lunch (150 calories), cut
the chicken portion down
Chicken
to 65g, then halve the rest
of the recipe ingredients
and wrap the nished
tikka
salad in a mini tortilla.
salad
SERVES 1.
READY IN 5 MINS
75g ready-prepared
chicken tikka, cut into
bite-sized pieces
25g cucumber, sliced
60g sugar snap peas
1 spring onion, shredded
1tbsp lemon juice
2tbsp tzatziki
Handful of salad leaves
METHOD
1 Combine the chicken,
cucumber, sugar snaps
and spring onion.
2 Mix the lemon juice into
150
the tzatziki, drizzle over
the chicken and other
ingredients and mix well.
3 Place a handful of salad
CALORIES on a plate, spoon over the
chicken mixture and serve.

Spanishegg
150
CALORIES
Frylight spray oil
25g red onion, nely chopped
100g canned tomatoes
1 clove garlic, crushed
Pinch smoked hot paprika
1 small egg
METHOD
1 Heat the oven to 180C, Gas 4.
2 Spray a small pan with Frylight,
saut the onion until soft. Add the
tomatoes, garlic and paprika and
cook until sauce is starting to thicken.
Season to taste.
3 Spoon the sauce into a ramekin or
shallow ovenproof dish, make a small
well in the tomato sauce, then crack
in the egg. Put in the oven for 10
mins or until egg is cooked.
4 Lightly toast the bread to use
for dipping, or carefully spoon the
contents of the dish over the toast
to serve, if you prefer.
Chicken&
mangetoutsalad 150
CALORIES
withtarragon
dressing
150g trimmed mangetout
50g baby leaf herb salad
75g thickly cut cooked chicken
50g fat-free natural yogurt
1tsp cider vinegar
1/2tsp nely chopped fresh tarragon
METHOD
1 Blanch the mangetout in lightly salted
Smart tip
To make this dish even
boiling water for 1 min, drain, then plunge tastier, try using avoured
into cold water. Arrange in a serving dish cooked chicken available in
with the salad leaves and sliced chicken. the supermarket, such as
2 Combine the remaining ingredients, tikka or lemon and herb.
season to taste and drizzle over the
salad to serve.

138
Lunch
CALORIES
Halloumi, carrot&beantortillas
SERVES 1. READY IN 10 MINS 1tbsp mixed beans in spicy tomato griddle, until you get grill marks. Meanwhile,
25g reduced-fat halloumi cheese, sauce, warmed through in a separate frying pan on a high heat,
nely sliced into 4 pieces A few mixed salad leaves, warm through the our tortilla circles.
Frylight cooking spray shredded 2 Mix together the carrot, spring onion and
2 x 9cm our tortilla circles A few fresh coriander leaves beans. Place the warmed tortilla circles on
1 small carrot (approx 30g), METHOD a plate, top with the salad leaves, carrot
grated 1 Spray the four thin slices of halloumi and beans, fresh coriander leaves and the
1 spring onion, nely sliced cheese with Frylight. Cook these on a hot grilled halloumi slices.

150 CALORIES
CREAMY MUSHROOM
ONPOTATO FARL
SERVES 1. READY IN 15 MINS 1tsp fresh chives, chopped 2 Remove from the heat and stir in the
Frylight spray oil 1 potato farl quark and the chopped chives.
75g button mushrooms, roughly METHOD 3 Heat the potato farl according to packet
chopped 1 Spray a small frying pan with 5 squirts instructions, then place on a plate and top
1 spring onion, nely chopped of Frylight and saut the mushrooms and with the mushroom mixture.
2tbsp quark spring onion until they are softened.
Filletbeefcarpaccio Lunch
SERVES 2. READY IN 5 MINS,
PLUS FREEZING
150g extra-trimmed llet steak
1tbsp shredded fresh basil
the freezer for about 30 mins,
until rm but not completely
frozen. Remove and slice as
thinly as possible, then arrange
141
CALORIES
leaves on 2 serving plates.
2tsp capers, rinsed and drained 2 Scatter the shredded basil
1/2tsp trufe oil or extra virgin leaves and capers on top, then
olive oil drizzle with the trufe or olive
15g Parmesan shavings oil and season to taste. Scatter
50g lambs lettuce over the Parmesan and serve
2 lemon wedges, to serve with the lambs lettuce and a
METHOD small lemon wedge.
1 Begin by wrapping the llet
steak in cling lm and placing in
Mintedbroad
bean&pea
houmous
with crudits
PLUS COOLING
125g frozen baby broad beans
75g frozen peas
2 sprigs fresh mint
1/2 small clove garlic, nely crushed
1tsp tahini
1tbsp lemon juice
TO SERVE
1 large carrot, cut into batons
16 radishes
2 celery sticks, cut into batons
METHOD
1 Place the frozen beans and peas in a
saucepan with 200ml lightly salted, boiling
water and 1 whole mint sprig. Simmer for 4-5
mins or until tender then drain, reserving the
mint and the cooking water. Set aside both the
water and the beans and peas to cool.
2 Tip the cooled beans and peas into the
small bowl of a food processor with the
garlic, tahini and lemon juice. Strain 100ml
of the cooking liquid into the food processor,
146
discarding the mint.
3 Blend until almost smooth, adding more
cooking liquid if necessary. Season to taste then
scrape into a bowl and garnish with a few leaves
from the remaining mint sprig. Serve straight
CALORIES
away with the crudits or chill until required.

139
CALORIES
Smoked
troutpt
withdill
75g smoked trout llet
30g Philadelphia Lightest
1tsp lemon juice
Salt and pepper
5-6 little gem lettuce leaves
1tsp chopped fresh dill
Smart tip METHOD
To make this dish even 1 Break the trout llet into
tastier, try using avoured a bowl and add the cream
cooked chicken, such as cheese and lemon juice. Mash
tikka or lemon and herb, gently with a fork to create
available in the supermarket. a rough-textured pt.
2 Season to taste and spoon
into little gem lettuce leaves.
Garnish with the dill and serve.
Chilliprawn
&Zero
Noodle ramen
1 sachet red miso paste
100g Zero Noodles
100g raw peeled king prawns
1tsp nely sliced red chilli
12tsp freshly grated ginger
12 small red pepper, thinly sliced
A few fresh coriander leaves
12tsp sesame seeds, toasted
METHOD
1 Dissolve the red miso paste in a small
saucepan with 250ml hot water.
2 Rinse the noodles well under warm water,
132
add to the pan and simmer for 10 mins.
Add the prawns with the red chilli, ginger
and red pepper, and simmer for 1-2 mins,
until the prawns are cooked. Ladle into
a bowl and serve scattered with a few CALORIES
coriander leaves and the sesame seeds.

VEGGIE TACO
Lunch
SERVES 1. READY IN 10 MINS 2 spring onions, thinly sliced

1tsp lime juice Handful of shredded iceberg lettuce
1tbsp fat-free creme fraiche METHOD
2tsp chopped fresh chives 1 Mix the lime juice into the creme fraiche
Salt and pepper with the chives, then season with a pinch
1 taco shell of salt and pepper and set aside.
1 small carrot (75g), grated 2 Fill the taco with the prepared veggies
25g frozen sweetcorn, defrosted and serve immediately, drizzled with the
1 tomato, diced chive cream.
150 CALORIES
LUNCHON
THEGO
In a rush? These easy on-the-move lunch ideas are ideal
No-ricesushi
143
Put a sheet of sushi nori on to a Roll up tightly, using the paper to
piece of baking parchment, spread help, and then twist the ends of the
with 20g peanut butter and top with paper. Chill for at least 30 mins or
2 shredded iceberg lettuce leaves, pop in the freezer for 15 mins. Cut
3 chopped cherry tomatoes and into 6 and serve with a little soy
18 cucumber cut into matchsticks. sauce and 2tsp pickled ginger. CALORIES

Lunch
Openham
sandwich 149
CALORIES
1 slice Nimble-style wholemeal
bread, topped with 30g light
spread and 1 slice Parma ham,
plus 50g sliced red pepper.
128CALORIES
Smokedsalmon
&pickled
cucumber pot
SERVES 1
READY IN 5 MINS
Chickentikkapitta
Put 50g cucumber, 60g chicken tikka slices stuffed in a mini pitta with
119
deseeded and cut 15g tzatziki and 4 slices (10g) of cucumber.
into moons, into
a jar with 2 sliced
radishes, 1 nely
chopped spring
144
CALORIES
Superfood
onion, 14 sliced red
chilli, 1tbsp rice
saladbox
wine vinegar, 1tbsp
freshly chopped
dill and a pinch CALORIES
of fresh parsley. Microwave 50g
Season and stir, Tenderstem
then top with 56g broccoli for
smoked salmon. 2 mins to
Cover and chill soften. Add to
until ready to eat. lunchbox with
1 carrot, cut
into ribbons,
1 little gem
Smart tip lettuce,
You can, of course, use any 2 quartered
old jam jar for these recipes, radishes and
but you may nd a wide- 50g reduced-
necked Kilner jar will make fat houmous.
it easier to get at your lunch. Serve with
lemon wedge.

Houmous&
carrotsticks
Oatcakes
&salsa 126
CALORIES
60g mini pot of reduced-fat houmous with 2 oatcakes with 50g
80g carrot sticks. fresh supermarket
salsa and 2 sticks
of celery.
Misosoup&
crunchysalad
Make a salad of 1 small carrot, 18 cucumber, 25g canned
bamboo shoots and 14 red pepper, all cut into matchsticks.
Add 25g canned water chestnuts, drained and chopped,
and dress with the juice of 1 lime and 2tsp light soy sauce.
132
Serve with 1 made-up Itsu Miso soup sachet (44 cals).
CALORIES
No-carbsandwich
Put 2 slices (60g) ham on to 2 small pieces of baking
parchment. Spread with 60g extra-low-fat cream cheese.
Sprinkle with 2 shredded iceberg lettuce leaves and a
few basil leaves. Roll up the ham, using the paper to help,
then twist the ends of the paper. Chill until needed.
130
CALORIES
94
CALORIES

Lunch
Sweetchilli,
crayfish,
mango&
rocket
salad jar
Mix 50g spiralised courgette or a
pack of zero-calorie noodles with
1tbsp sweet chilli sauce, 1tsp sh
sauce and the juice of 12 lime. Put
into a Kilner or large screw-top jar.
Mix 100g cooked craysh tails (or
peeled prawns) with 50g prepared
mango and the zest of 12 lime and pile
on top of the noodles. Top with 45g
rocket and a few coriander leaves,
cover and chill until ready to eat.
Smart tip
If you dont have a
spiraliser, use a julienne
peeler, or a sharp knife
to cut thin strips.
125 CALORIES

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Tuesday
Dinner
End the day with a satisfying meal that wont take hours to make
CALORIES
0
& UNDER
200 CALORIES
Vietnameseprawncurry
READY IN 15 MINS. SERVES 2 200ml semi-skimmed milk cook for 5 mins. Stir in the curry powder
Light sunower oil spray 2tbsp sh sauce and cook for 1 min. Add a little water if its
1 onion, thinly sliced 200g raw peeled prawns getting too dry.
2 lemongrass sticks, trimmed 150g pak choi, leaves separated 2 Add the milk, sh sauce and prawns and
and chopped METHOD simmer for 3-4 mins until the prawns are
green chilli and red chilli, sliced 1 Spray a little oil into a pan, add the onion, pink. Add pak choi and simmer for 1-2 mins.
1-2tbsp medium curry powder lemongrass sticks and half the chillies and Scatter a few chilli slices on top to serve.

Dinner
TERIYAKI TUNA
WITH STIR-FRY VEG
SERVES 1. READY IN 10 MINS, METHOD over a medium-high heat for 2-3 mins until
PLUS 1 HR MARINATING 1 Massage the teriyaki marinade over the just tender but not soggy.
1tbsp teriyaki marinade tuna and set aside to marinate for about 3 Pile the vegetables on to a warmed plate
125g fresh prime tuna steak 1 hour. Arrange on a foil-lined grill rack and alongside the teriyaki tuna, then scatter the
Frylight Olive Oil spray grill the tuna for 2-3 mins each side until sesame seeds over the top and serve
150g stir-fry veggies cooked to your liking. drizzled with a little soy sauce if desired
tsp sesame seeds 2 Meanwhile, spray the wok with 5 squirts (if you leave out the soy, you can take off
1tsp soy sauce, to serve (optional, 3 cals) of oil and quickly stir-fry the vegetables 3 cals). Top with a few sprigs of coriander.
242 CALORIES
STEAK WITH ROCKET,
PARMESAN &
TOMATO SALAD
Frylight Olive Oil spray 1 Heat a non-stick frying pan, spray with
1 garlic clove, crushed Frylight, add the garlic, tomatoes, sugar,
200g cherry tomatoes half the basil and a pinch of salt and
Pinch of sugar
219
pepper, and fry for 5 mins.
1tbsp chopped fresh basil leaves 2 Heat a griddle pan, spray the steak with
Salt and pepper Frylight and rub in the seasoning. Fry for
2 x 100g rump steaks, fat trimmed off 2-4 mins each side for a medium-rare steak.
tsp steak seasoning If you prefer yours well done, cook for a
100g wild rocket few extra mins each side. Rest for 5 mins.
1tbsp Parmesan shavings 3 Serve with the rocket, garlic tomatoes
1tbsp balsamic vinegar and Parmesan shavings. Drizzle over the
balsamic vinegar and pan juices.
CALORIES
Dinner
235CALORIES
Stir-frysesameprawns
with veg noodles
SERVES 1. READY IN 15 MINS tsp sesame seeds a slotted spoon and set aside. In the same
1 medium carrot METHOD pan, stir-fry the carrot and broccoli
75g broccoli stem 1 Use a spiraliser or julienne-style peeler to noodles with the ginger for 2-3 mins until
1 small courgette cut the carrot, broccoli stem and courgette beginning to soften. Add the courgette
2tsp sesame oil into separate piles of noodle-like strands. noodles and stir-fry for a further 2-3 mins.
90g raw, peeled king prawns 2 Heat the sesame oil in a wok and stir-fry 3 Return the prawns to the pan to reheat.
1tsp fresh ginger, chopped the prawns for about 2 minutes until they Drizzle over the soy sauce, toss to coat then
2tsp soy sauce are pink and cooked through. Remove with serve sprinkled with sesame seeds.

Smart tip
We found the Dina
Paninette wraps gave
an authentic pizza-base
238
avour. But if you cant
nd them, use any plain
tortilla wrap instead.
CALORIES
Slimlinemargherita pizza
SERVES 2. READY IN 15 MINS 6 black olives tomatoes and scatter with the crushed
2 Dina Paninette wraps (Asda) 15g Sunblush tomatoes, chopped garlic and mozzarella.
227g can tomatoes, drained Frylight Extra Virgin Olive Oil 2 Arrange the spinach, olives and tomatoes
1 garlic clove, crushed METHOD over both bases and squirt several times
25g light mozzarella, chopped 1 Heat oven to 220C, Gas 7. Put the wraps with Frylight Extra Virgin Olive Oil.
25g baby spinach leaves on to a baking tray. Spread over the 3 Bake for 10 mins until piping hot.

PRAWN,POPPY&
Dinner
SESAMESEED SALAD
SERVES 4. READY IN 15 MINS 1tbsp sesame seeds 1 clove garlic, crushed
400g cooked prawns (fresh or frozen FOR THE DRESSING 2 limes, juiced, and extra for wedges
and defrosted) 2tbsp reduced-salt soy sauce METHOD
1 cucumber, deseeded and sliced 2tbsp runny honey 1 Toss all the salad ingredients together
6 spring onions, sliced 1 red chilli, deseeded and in a large bowl.
200g soya beans, defrosted nely chopped 2 Mix all the dressing ingredients, stir into
1tbsp poppy seeds 1tbsp fresh ginger, grated the salad and serve with lime wedges.
243 CALORIES
SPIRALIZEDBEETROOT
WITH HALLOUMI
SERVES 1. READY IN 10 MINS 2 Heat a ridged griddle pan and grill the
1 raw beetroot (150g), peeled cheese over a medium-high heat for 1 min
50g watercress leaves each side, or until lightly charred. Remove
30g slice of Weight Watchers and roughly chop before adding to the
Cypriot Style Grill Cheese beetroot and watercress salad. Scatter the
10g walnuts, chopped walnuts and chives on top, then drizzle with
1tsp chopped fresh chives walnut oil and balsamic vinegar to serve.
1tsp walnut oil
1tsp balsamic vinegar
METHOD
1 Spiralize the beetroot into noodles and
arrange on a plate with the watercress.
214 CALORIES
Dinner
248 CALORIES
Tofustir-fry
SERVES 4. READY IN 15 MINS 300g straight-to-wok rice noodles 2 Spray Frylight into a wok and stir-fry the
200g pack tofu 3 spring onions, sliced mushrooms, mangetout and peppers for
tsp Chinese ve-spice powder 1tsp sesame seeds 3-4 mins. Add a splash of water to create
2tsp vegetable oil METHOD some steam. Add the soy and oyster sauces
A few sprays of Frylight 1 Cut the tofu into strips, drain on kitchen and toss to coat the vegetables.
250g Asian mushrooms, sliced paper, then toss with the ve-spice. Heat 3 Add the noodles and heat through, adding
150g pack mangetout 1tsp oil in a non-stick frying pan and fry a splash of water to make it more saucy.
2 yellow peppers, cut into thin strips half of the tofu until crisp, turning halfway Serve the noodles with the tofu and sprinkle
1tbsp soy sauce, plus 1 tbsp to serve through. Drain on kitchen paper and repeat over the spring onion and sesame seeds.
2tbsp oyster sauce with the remaining oil and tofu. Serve with a dash of extra soy, if you like.

240 CALORIES
Coronationchicken wrap
SERVES 1. READY IN 5 MINS 1tsp raisins add the lemon juice and coriander. Season.
1tbsp 0% fat yogurt Handful romaine lettuce 2 Shred the chicken breast and mix with the
tsp curry powder 1 wholemeal chapatti (60g) raisins and the yogurt mixture.
Squeeze of lemon juice Pinch of chopped fresh chilli 3 Add a handful of lettuce to the middle
Pinch of nely chopped coriander leaves METHOD of the chapatti, spread over the chicken
75g cooked chicken breast 1 Mix the yogurt and curry powder, then mixture and top with a pinch of fresh chilli.

TOMATO &TURKEY
Dinner
MEATBALLS
400g can butter beans, drained 1 Simmer the butter beans in the chicken
1 Knorr Chicken Stock Pot stock and 300ml water for 10 mins. Drain
400g can tomatoes completely and crush lightly.
240
1 onion, chopped 2 Meanwhile, cook the tomatoes in a pan
100ml red wine with the onion for 5 mins. Add the wine,
200g mushrooms, sliced mushrooms, sugar and vegetable stock,
1tsp caster sugar bring to the boil and simmer for 15 mins.
150ml vegetable stock 3 Cook the meatballs in a non-stick frying
250g turkey meatballs pan in the Frylight for 10mins, turning, until
6 sprays Frylight browned and cooked through. Serve with
Basil leaves, to nish the tomato sauce and butter beans,
garnished with basil. CALORIES
LEMON
CHICKEN
&RICE
STIR-FRY
Frylight spray oil
200g chicken, cut into small strips
1tbsp sunower oil
50g frozen peas
50g broccoli
50g sweetcorn or
baby corn, chopped
200g cooked rice pouch
1 spring onion, shredded
1tbsp sesame seeds
FOR THE MARINADE
2tbsp tomato pasta sauce,
passata (-16 cals), or tomato
pure (+9 cals)
2tbsp reduced-salt soy sauce
1tsp each ginger paste and
garlic paste
Juice lemon (add the
zest if you like)
METHOD
1 Put all the marinade ingredients
in a non-metallic bowl and add the
chicken. Marinate until ready to cook.
2 Spray a wok or deep frying pan
with Frylight and fry the chicken,
reserving the marinade. Stir-fry for
3-4 mins, then add the veg and
stir-fry for a further 2-3 mins.
3 Add the rice and marinade, along
with 2-3tbsp water and stir-fry until
piping hot. Toss the spring onion
through the rice and serve sprinkled
with the sesame seeds.
204 CALORIES
Dinner
233CALORIES
Spinach& cheesesoufflomelette
SERVES 1. READY IN 15 MINS 2 mins, to wilt. Transfer to a sieve and spray with Frylight. Tip in the souf
100g baby spinach leaves, rinsed press to squeeze out any excess liquid. omelette mixture and cook for 3 mins, until
2 medium eggs, separated 2 Whisk the egg whites until the mixture the base is rm.
1 spray of Frylight one-cal forms soft peaks. 5 Sprinkle with the grated Cheddar cheese
cooking spray 3 Preheat the grill to high. Beat the egg and wilted spinach leaves.
15g low-fat Cheddar, grated yolks with 3tbsp cold water and season 6 Put the pan under the preheated grill for
1tsp sweet chilli jam, to serve with salt and ground black pepper. Gently 3 mins until the top of the omelette is rm.
METHOD fold the egg whites into the yolk mixture. 7 Serve immediately with the sweet
1 Microwave the spinach on high for 4 Heat a small non-stick frying pan and chilli jam on the side.

243
CALORIES
Smart tip
If you cant nd baby
kale, roughly chop
leaves of regular kale,
dip in boiling water for
30-60 seconds, then
rinse under cold water
and drain.
Kale Caesar salad

SERVES 2. READY IN 15 MINS 1 garlic clove, crushed 2 Squirt a non-stick pan with the olive oil
2tbsp buttermilk 60g baby kale spray, add the garlic and the bread cubes
1tsp Dijon mustard 8 anchovy llets and fry for a few mins.
1tsp cider vinegar 2tbsp Parmesan cheese shavings 3 Arrange the baby kale on to 2 plates,
1 slice yeast-free chia and axseed METHOD top each with 4 anchovies, the croutons
rye bread (such as Biona) 1 Mix the buttermilk, Dijon mustard and and Parmesan cheese shavings. Season
Frylight Extra Virgin Olive Oil cider vinegar. Cut the bread into cubes. and drizzle over the dressing.

HEALTHY
Dinner
FULLENGLISH
SERVES 4. READY IN 15 MINS 2 Arrange mushrooms and tomatoes on the
4 slices Nimble bread other baking tray and squirt with Frylight.
80g diced smoked pancetta Drizzle balsamic vinegar over the tomatoes.
8 portobello mushrooms 3 Put both trays in the oven for 8 mins,
2 tomatoes, halved remove the tomatoes and cook for 2 more
Frylight Olive Oil spray mins, until the bread is golden, pancetta
1tsp balsamic vinegar is crispy and the mushrooms are tender.
Splash of malt vinegar 4 Meanwhile, bring a pan of water up to a
4 eggs simmer. Add the malt vinegar and swirl with
1tbsp chopped chives a spoon. Break the eggs into individual cups,
METHOD tip each egg into the centre of the swirl and
1 Heat oven to 200C, Gas 6. Using a pastry poach for 3 mins, until the white is just set.
cutter, stamp out 2 small rounds fom each 5 Divide the bread between 4 plates
slice of bread. Discard the trimmings. Line 2 and top each with mushrooms, tomato,
baking trays with non-stick paper. Put the pancetta and a poached egg. Season
bread rounds on to one with the pancetta. to taste and top with the chives.
235
CALORIES
GREEK-STYLE
LAMBSKEWERS
SERVES 2. READY IN 15 MINS 3 small ripe tomatoes, diced slide under a hot grill for 3-4 mins, turning
200g lean lamb loin llet 1tsp red wine vinegar occasionally, until cooked and lightly charred.
1 clove garlic, crushed METHOD 2 Meanwhile, cook the green beans in a pan
1tsp dried oregano 1 Slice the lamb into thin strips and toss in of lightly salted boiling water for 2-3 mins,
1tsp lemon zest a bowl with the garlic, half the oregano, the until just tender. Drain and toss with the
1tsp olive oil lemon zest, olive oil and a pinch of salt and shallot and tomatoes, red wine vinegar,
Salt and pepper pepper. Thread on to skewers, folding the remaining oregano and a good pinch of
150g trimmed green beans lamb over on itself several times. Arrange salt and pepper. Arrange on plates and
1 small shallot, nely chopped the skewers on a foil-lined grill rack and serve topped with the lamb skewers.
219 CALORIES
Dinner
250 CALORIES
Quickkale &chickenmiso
SERVES 2. READY IN 10 MINS 1 garlic clove, peeled and crushed and whisk in the miso paste.
2 x 15g miso paste sachets 2 celery sticks, chopped 2 Add the lemon zest and juice,
Finely grated zest and juice of 1/2 lemon 60g orzo pasta onion, sliced chicken, garlic, celery
1 onion, chopped 90g curly kale and orzo pasta. Simmer for 10 minutes.
1 small chicken breast, skinned METHOD 3 Stir in the curly kale and cook
and sliced (125g) 1 Pour 600ml boiling water into a pan for 3 minutes, then serve.

250
CALORIES
Jerksalmon
SERVES 2. READY IN 15 MINS 1tbsp fresh mint microwaveable dish with a splash of water.
1tsp jerk seasoning METHOD Cover with cling lm and microwave on
Juice of 1 lime 1 Heat the grill to medium-high. Mix the jerk high for 2 mins, remove and stir in the
2 small skinned llets salmon (90g each) seasoning with juice of lime. Rub all over courgette noodles. Season with salt, pepper
Few sprays Frylight oil the salmon llets and lay out on a grill pan. and a squeeze of the remaining lime. Mix
90g butternut squash noodles Spray with Frylight. Grill the salmon until the quark with the sweet chilli, remaining
90g courgette noodles nicely browned and cooked right the way lime juice, mint and plenty of seasoning.
2tbsp quark through, around 5-6 mins. 3 Serve the salmon on the vegetables with
1tsp sweet chilli sauce 2 Put the butternut noodles into a the quark on the side.

THAI BEEF SALAD
Dinner
SERVES 4. READY IN 15 MINS Handful of fresh mint leaves sweet chilli sauce, ginger and sugar.
Finely grated zest and juice of 2 limes, Handful of bean sprouts 3 Heat a griddle pan or large frying pan
plus extra lime halves, to serve 6 baby plum tomatoes, halved until hot. Add the steaks and cook for
1tbsp reduced-salt soy sauce red chilli, sliced 2 mins on each side for rare, or a little
2 x 200g sirloin or rump steaks, METHOD longer for medium. Remove from the
trimmed of fat 1 Mix together the zest and juice of 1 lime pan and set aside.
2tbsp sweet chilli sauce with the soy sauce. Season with freshly 4 Toss together the pak choi, mint
2cm piece root ginger, peeled and grated ground black pepper. Add the steaks and leaves, bean sprouts, tomato halves
1tsp light muscovado sugar turn to coat. Set aside. and red chilli. Slice the steaks, add to
1 head pak choi, leaves separated and 2 For the dressing, mix together the the salad and drizzle over the dressing.
large stems sliced remaining lime zest and juice, Serve with the extra lime halves.
170 CALORIES
PUY LENTIL SALAD
100g ready-to-eat puy lentils, such as
Merchant Gourmet
100g cherry tomatoes, halved
50g rocket leaves
3 mini mozzarella cherries or balls, halved
5 caper berries
Handful of fresh basil leaves, torn
2tsp balsamic glaze, such as Jamie Oliver
METHOD
1 Gently toss together the lentils, tomatoes
and rocket and pile into a serving bowl.
2 Scatter over the mozzarella, caper berries
and basil leaves, and drizzle with the
balsamic glaze to serve.
242 CALORIES
Dinner
250 CALORIES
Easybeef &pakchoi currystir-fry

SERVES 4. READY IN 15 MINS 4 spring onions, sliced sweetener, and simmer for 5 minutes.
2tsp sunower oil METHOD 3 Meanwhile, cook the rice in 400ml
1tbsp red or yellow Thai curry paste 1 Heat the sunower oil in a large wok salted water, bring to the boil, cover,
300g extra-lean minced beef or pan and fry the Thai curry paste for and simmer until the rice is tender and
2tbsp Thai sh sauce 1 minute. Add the minced beef and then the liquid is completely absorbed.
1tsp calorie-free sweetener stir-fry for 3 minutes, stirring gently to 4 Add the pak choi and spring onions
75g basmati rice break up the beef. to the mince and cook for 1 minute
4 pak choi, quartered lengthways 2 Add 100ml water, the sh sauce and until just wilted. Serve with the rice.

250
CALORIES
Chicken & clementine salad

SERVES 4. READY IN 15 MINS 2tbsp pomegranate seeds the olive oil, lemon juice and a little
3 clementines 3 spring onions, chopped seasoning to create a dressing.
3tbsp extra virgin olive oil METHOD 2 Arrange the clementine slices, chicken,
1/2tbsp lemon juice 1 Use a sharp knife to pare the skin from the trimmed leaves from the chicory and
300g cooked chicken breast the clementines and slice the esh into thin the watercress on 4 serving plates. Scatter
2 heads of chicory rounds. Squeeze any remaining juice from with the pomegranate seeds and chopped
Handful watercress the clementine skins into a bowl and stir in spring onions, then spoon the dressing over.

CAJUN PORK WITH
Dinner
CRUNCHY COLESLAW
200g trimmed pork llet 1 Cut the pork llet into 8 medallions,
1tsp Cajun spice blend then season with the Cajun spice blend.
200g red cabbage, shredded 2 Combine all the remaining ingredients,
1 large carrot, peeled and coarsely grated except the oil spray, to make the coleslaw.
2 spring onions, sliced Set aside.
100g fat-free natural yogurt 3 Heat 10 sprays of oil in a non-stick frying
1tbsp cider vinegar pan and cook the pork over a medium heat
1tsp wholegrain mustard for 3-4 mins each side until lightly coloured
2tsp natural sweetener, such as xylitol and cooked through. Remove from the
Frylight Olive Oil spray heat and serve with the coleslaw.
231 CALORIES
SPEEDY RED THAI
VEG CURRY
SERVES 4. READY IN 10 MINS 1tsp sugar METHOD
1tbsp vegetable oil 200g can bamboo shoots, drained 1 Heat the oil in a large pan, add the onion
1 onion, chopped 200g beansprouts and fry for a few mins, to soften.
2 garlic cloves, chopped 200g can water chestnuts, drained 2 Add the garlic, curry paste, pepper, stock,
2tbsp Thai red curry paste and nely sliced sh sauce and sugar and cook for 2 mins.
1 red pepper, deseeded and sliced 100g baby spinach leaves 3 Tip in the bamboo shoots, beansprouts,
500ml vegetable stock 2tbsp coriander leaves water chestnuts and spinach. Heat for 4
2tbsp Thai sh sauce mins to warm. Serve with coriander leaves.
196 CALORIES
Dinner
246CALORIES
Grapefruit, beetroot
& avocado salad
SERVES 2. READY IN 10 MINS FOR THE DRESSING 2 Arrange grapefruit segments on a large
1 pink grapefruit 1tsp balsamic vinegar plate, then add the avocado and beetroot.
75g avocado, sliced 1tbsp olive oil 3 Whisk the balsamic vinegar and olive oil
2 baby beetroot, cooked, in wedges METHOD with seasoning and mix in the grapefruit
20g cashew nuts, toasted 1 Peel, then segment the grapefruit over juice. Drizzle this dressing over the salad.
Handful mint leaves, shredded a bowl to collect the juice, and slice away 4 Top with the nuts, mint leaves and pea
2 handfuls pea shoots or salad leaves the skin from each of the segments, too. shoots or salad leaves.

247 CALORIES
Sweet & sour pork

SERVES 4. READY IN 15 MINS 1 onion, chopped Set aside. Heat the vegetable oil in a wok or
227g can pineapple in natural juice, 2 red peppers, deseeded and sliced large frying pan. Add the onion and peppers
drained and juice reserved 1 garlic clove, crushed and stir-fry over a high heat for 2 mins. Add
1tbsp tomato ketchup 2cm piece fresh ginger, coarsely grated the garlic and ginger and cook for 30 secs.
2tbsp reduced-salt soy sauce 425g pork tenderloin, cut into strips 2 Add the pork and stir-fry for 3 mins.
1tbsp rice wine vinegar METHOD Pour in the pineapple juice mixture and
1tsp sesame oil 1 Mix together the pineapple juice, ketchup, the pineapple and simmer, stirring
2tbsp vegetable oil soy sauce, vinegar and sesame oil in a bowl. occasionally, for 5 mins.

HEALTHY5-SPICE
Dinner
DUCK SPRING ROLLS

SERVES 2. READY IN 20 MINS 15g mint leaves from the pan, wrap in foil and set aside
1/2tsp vegetable oil 60g plum sauce for dipping to rest for 2-3 mins.
180g skinless duck steaks METHOD 2 Transfer the duck to a chopping board
1/2tsp Chinese 5-spice 1 Massage the vegetable oil over the duck and slice very thinly. Arrange the slices
8 leaves of round lettuce steaks, followed by the Chinese 5-spice. on the lettuce leaves with the remaining
100g beansprouts Heat a small non-stick frying pan and cook ingredients. Roll gently to enclose the lling
4 spring onions, trimmed the steaks over a medium-hot heat for 4-5 and serve immediately, accompanied by
1/2 small cucumber, deseeded mins each side, depending on the level of the plum sauce for dipping.
and cut into thin sticks pinkness desired. Remove the duck steaks
240 CALORIES
STRAIGHTTO
YOURPLATE!
Long day? Whip up one of these super-speedy evening meal ideas
Bangers&butter
beanmash
Bake 2 low-fat sausages as per canned butter beans, then mash
pack instructions. Meanwhile, using a stick blender. Whisk
cook 20g sliced red onions in 100ml boiling water and 18 Knorr
1tbsp water for 5 mins. Add 1tsp Gravy Pot in a pan over heat
balsamic vinegar and cook for 5 until smooth. Serve the butter
more mins. Warm 50ml skimmed bean mash sprinkled with 2tsp
milk in a pan with 1 crushed garlic chives and topped with the
clove. Add salt and 130g drained sausages, onions and gravy.
246
CALORIES

Dinner
Cheesypeppers
withprawns
1
241
CALORIES
pack Sainsburys Ready To Bake Cheese Stuffed
2
Peppers with 100g jumbo prawns.
Lentils&
goats cheese
220 CALORIES
1
x 250g microwave pouch Merchant Gourmet
2
Ready To Eat Tomato And Basil Puy Lentils

topped with 50g mild soft goats cheese.
215 CALORIES
Soychicken
&broccoli
Score a 150g chicken breast and
pour 1tbsp soy sauce over. Add 1
crushed garlic clove and 2 squirts
Frylight Olive Oil. Cook on a hot
griddle for a few mins, turning once,
until juices run clear. Sprinkle with
1tsp sesame seeds and serve with
80g cooked Tenderstem broccoli.

Salsasweet
potato
Pierce the skin of a
200g sweet potato and
microwave on high for
10 mins. Squirt with
Frylight Olive Oil, add
salt and bake for 5
mins at 220C, Gas 7.
Cut a cross in the top
and spoon in 25g Light
Philadelphia. Top with
50g salsa and season.
Serve with 15g rocket.
240CALORIES
Sausage
&beans
2 Quorn sausages, grilled, with
a 150g can baked beans.
Tuna
&peppers
245 240
Cook 12 x 300g pack mixed-
pepper stir-fry in 1tsp oil.
Mix through 100g drained
canned tuna (in water) and
season with soy sauce. CALORIES CALORIES

Dinner
Limecodwithgarlickale
Season a chunky cod llet (175g). Sprinkle with non-stick pan, stir-fry 1 crushed garlic clove and
the juice and zest of 12 lime, then squirt with 80g curly kale. After a few mins, add 3tbsp
Frylight Olive Oil. Fry in a non-stick pan for 10 water and cook for 5 mins more until the kale is
mins, gently turning once. Meanwhile, in another just tender. Serve the cod on a bed of kale.
193 CALORIES

TELLUS
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YOU
THINK
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s a fan of our 5:2 diet series, we know health
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THISSURVEY.COM/DIET
Juices
Boost the health benets of your fast with our liquid meals. Just blend and go!
234
CALORIES
& UNDER
Super-veg blend
BLEND
100g cucumber
196
CALORIES
Handful kale
1 stick celery, approx 40g
5 basil leaves
2.5cm x 2.5cm cube ginger
150ml apple juice
2tsp chia seeds
1/2 frozen banana
Scoop of ice, approx 50g
Smart fact
Kale is much championed
as a superfood, but did
you know celery has
anti-inammatory benets
and aids digestion?
Tropical Fibre boost

zing BLEND
1/2 medium
BLEND avocado
1/2 papaya, approx 75g Juice of
1/2 frozen banana 1/2 lemon
2.5cm x 2.5cm 2.5cm x 2.5cm

cube ginger cube ginger
Juice of 1 lime 200ml apple
200ml coconut water juice
2tsp chia seeds Scoop of ice,
1 scoop ice, approx 50g approx 50g
Smart fact
Packed with nutrients
and omega-3 fatty acids,
important for heart
health, avocado also
145 224
has a high bre content,
which helps to maintain
a healthy weight.
CALORIES CALORIES

Juices
PINK PANTHER
BLEND
25g beetroot
40g silken tofu
5 mint leaves
1/2 frozen banana Smart fact
2.5cm x 2.5cm cube ginger Make sure you use silken
3 medium strawberries tofu in this smoothie,
100ml unsweetened almond milk as the regular variety
wont blend as well.
1 scoop ice, approx 50g
155 CALORIES

SUMMER
GREENS
BLEND
30g fennel
5 mint leaves
50g romaine lettuce
1 frozen banana
2tsp chia seeds
200ml coconut water
183 CALORIES

Juices
Blueberry sunset
BLEND
1 frozen banana
50g blueberries
25g beetroot
40g tofu
Sprinkle of cinnamon
200ml unsweetened almond milk
Smart fact
This is slightly higher in
protein than the Blueberry
Sunrise (overleaf), to help
you maintain a good blood-
sugar balance overnight,
ensuring you dont wake
due to low blood sugar.
234CALORIES
Tropical treat Cacao delight

BLEND BLEND
1/2 papaya 1 frozen
80g pineapple banana
1tsp vanilla 2tsp cacao
extract 1tsp vanilla
2tbsp Total 0% extract
Greek yogurt Sprinkle of
2tsp axseeds cinnamon
200ml 40g tofu
unsweetened 200ml
almond milk unsweetened
1 scoop of ice, almond milk
approx 50g Scoop of ice,
approx 50g
184
CALORIES
214
CALORIES

Ultimategreen
tea smoothie
BLEND
1/2tsp matcha green tea powder
1 large frozen banana
40g tofu
Sprinkle of cinnamon
200ml unsweetened almond milk
Smart fact
Matcha powder is made
from whole leaves of green
tea ground up, and has
205
been found to contain
many more antioxidants
than standard green tea.
CALORIES
Super-maca Clean greens

fruit boost BLEND
1 whole kiwi, skinned
BLEND Juice of 1 lemon
1/2 frozen banana 2.5cm x 2.5cm cube
3 medium ginger
strawberries 1 handful spinach
1tsp maca powder 100g cucumber
2tbsp Total 0% 1 stick celery, approx 40g
Greek yogurt 1/2 frozen banana
1tsp vanilla extract 2tsp chia seeds
200ml 100ml coconut water
unsweetened
almond milk
Scoop of ice, Smart fact
approx 50g Did you know that just one
kiwi fruit will provide you
with more than 100% of
186 156
your recommended daily
intake of vitamin C?
CALORIES CALORIES

Juices
BLUEBERRY SUNRISE
BLEND
25g beetroot
50g blueberries
1tsp acai
2tsp axseeds
1/2 frozen banana
200ml coconut water
Smart fact
Start the day with this
power-packed smoothie.
The beetroot helps to lower
blood pressure and the
zingy ginger will stimulate
the circulation and give
you a boost of energy.
158 CALORIES

NEW ISSUE
OUT
NOW
Feel fabulous
every day!
Dessert
Got a sweet tooth that craves indulgence? These low-cal treats are the answer
CALORIES
& UNDER
130 CALORIES
Cheats triflepot
SERVES 2. READY IN 5 MINS 25g light whipped dairy cream 3 Spoon the custard over the fruit, then
2 sponge ngers METHOD break up the jelly and divide between the
4tbsp no-added-sugar cranberry juice 1 Break up the sponge ngers and dishes. Top each with a small squirt of
20 raspberries arrange in the base of 2 attractive glass whipped cream and chill until needed.
100g low-fat custard serving dishes. Pour over the cranberry
175g pot of low-calorie jelly, juice and set aside for 2-3 mins to absorb.
such as Hartleys 2 Scatter over the raspberries.

150
Dessert
CALORIES
LOW-CAL
SMORES
POT
115g very-low-fat fromage frais
11g sachet Cadbury Highlights
milk chocolate drink
10g mini marshmallows
12tsp cocoa nibs
METHOD
1 Mix the fromage frais with the
Highlights powder and vanilla.
Serve in a small bowl, coffee cup
or cocktail glass, topped with the
marshmallows and cocoa nibs.
PEACH FILO TARTS
SERVES 2. READY IN 15 MINS for 8-10 mins until crispy and separated.
1 sheet Jus-Rol lo pastry 2 Meanwhile, put the peach halves into an
A few squirts spray oil ovenproof dish. Sprinkle with the orange
1 ripe peach, halved and stoned zest and juice and the orange ower
Zest and juice of 12 orange (2tbsp juice) water. Cook in the oven for 10-15 mins,
1tsp orange ower water until tender, then slice with a sharp knife.
2tsp pistachios, nely chopped 3 Layer up the sheets of lo pastry on
METHOD two serving plates, sprinkling each sheet
1 Heat the oven to 220C, Gas 7. Cut the with chopped pistachios, (reserve some
sheet of lo in half, then each half into to garnish). Divide the peach slices
8 equal-sized rectangles. Spray each between the tart bases, drizzle with
piece with spray oil and stack in 2 piles of any cooking juices and scatter with
8 rectangles on a lined baking sheet. Bake the remaining pistachios.
120
CALORIES
150
Dessert
CALORIES
Smart tip
For an easy, tasty
alternative, crush 75g
strawberries together with
2tsp icing sugar, fold into
100g fat-free fromage frais
with the crushed meringues
and serve (133 cals).
LemonyEtonmess with raspberries

2 mini meringue nests 1 Lightly crush the meringues and raspberries.
50g frozen raspberries, crushed Mix with the yogurt, reserving a few raspberries.
100g fat-free natural yogurt Gently fold in the lemon curd, then spoon into a
1tbsp lemon curd serving dish and serve immediately, garnished
with the reserved raspberries.

135 CALORIES
Berrycoconutfro-yo
SERVES 10. READY IN 10 MINS, METHOD until rm, preferably overnight.
PLUS FREEZING 1 Whisk the coconut cream, yogurt and 4 Allow to soften at room temperature
160g can coconut cream honey together until smooth. for 30 minutes before serving.
375ml CoYo Coconut Milk Yogurt 2 Stir in the frozen berries and crush
3tbsp runny honey slightly. Transfer to a freezerproof
300g frozen mixed berries container and freeze for several hours

APEROL
Dessert
SPRITZ
GRANITA
PLUS FREEZING
Juice of 4 pink grapefruit
75ml Aperol
75ml ros Prosecco
80g pack pomegranate seeds, to serve
200g pack raspberries, to serve
METHOD
1 Sieve the grapefruit juice into a
freezerproof bowl or lidded Tupperware
box. Stir in the Aperol and Prosecco,
cover and freeze for an hour or so.
2 Remove from freezer and, using a
fork, break up any ice crystals. Repeat
this process a few more times until it
has the consistency of crushed ice.
3 Serve the granita in ice-cream or
cocktail glasses with the fruits.
105
CALORIES
FAST-DAY
Snacks
FRESHANDHEALTHY
7carrotstickswith
49
CALORIES
low-fat ranch dressing
37
CALORIES
1 slice of pineapple (100g)
20 blackberries
20
CALORIES
1medium-sized
corn on the cob 100
CALORIES
74
CALORIES
1 medium Gala apple
1 small
20 cherries (175g)
90
90
CALORIES
banana
(100g)
CALORIES
49
PHOTOS: ISTOCKPHOTO.COM,
16 cherry
CALORIES tomatoes
URBANLIP.COM

Snacks
LOW-CAL CRUNCH
66
CALORIES
59
28
CALORIES
CALORIES
Asda Custard Cream Foxs Party Ring Tesco Bourbon Cream
77
CALORIES
39
CALORIES
47
CALORIES
Jam sandwich cream Crawfords Pink Wafer McVities Ginger Nut
SWEET AND LOW

8 Chewits
92 6 Liquorice Allsorts
CALORIES
95
CALORIES
100
CALORIES
33 Skittles
7Rowntrees
97
CALORIES
94
CALORIES
Fruit Pastilles
5Maynards
Bassetts
Wine Gums 75
CALORIES
3 M&S Percy Pigs

YOUR EASIEST
500CALORIE
! day ever
Struggling to nd time to cook? Weve got together
with leading diet delivery company Jane Plan to
offer you a great deal on the 5:2 Diet box
WHAT IS THE 5:2 JANE youre just eating a calorie-restricted diet
PLAN BOX? two days a week. You choose what you
Eight days of tasty, calorie-controlled eat on the other ve days: you can still
food delivered direct to your door go out to dinner with friends or eat with
every month. Each day totals 500 your family, and therell also be lots of
calories. All you have to do is eat your ideas for your ve non-fasting days in
5:2 Jane Plan for two days each week your box. On the two fasting days, all
and follow the menu suggestions for your food is provided for you and there
the remaining ve days. Jane Plans are even some serving suggestions, so if
philosophy is that there are few things you fall short of calories you know what
more important than the to add in. All you need to do is
food you eat, so they want choose one breakfast, one
you to enjoy your soup and one main meal
500-calorie days on to eat over the course
your 5:2 Jane Plan. of your fasting day.
When youre Follow the menu
cutting calories closely, using any
in this way, remaining calories
your days on a piece of fruit
should be or by adding
enjoyable, vegetables
easy, stress-free or salad,
and full of as directed
wholesome, nutritious on the
food. With the beautifully menu included in your box.
balanced meals, youll feel
fuller for longer, even if youre ORDER YOURS TODAY!
only eating 500 calories a day! The 5:2 Jane Plan box usually costs
75, but 500 Calorie Diet Meal Planner
WHY IT WORKS readers get 25 off! So
The 5:2 Jane Plan is a exible way of its just 49.99! To get
dieting. Youre not committing yourself this great offer, simply
PHOTO: URBANLIP
to a minimum number of calories visit 52.janeplan.com and

every single day, missing out on eating use the code WCB52C
normally seven days a week. Instead, when prompted.

JANE PLANS
FAST-DAY TIPS
PICK YOUR DAYS
It may seem daunting to eat
only 500 calories a day, but
its easy if you plan it right.
We like Mondays and
Thursdays best. Mondays
are good because theyre
just after the weekend, when
many of us have overindulged.
Then you have two days of
eating normally before
fasting again towards the
end of the week on Thursday.
Choosing the same days each
week helps you get into a
routine, but if you need to
change these days, it wont
affect your diet. Make a note
in your diary or on your phone
which days you are planning to
fast and stick to it. Try to fast
on a day when youre not too
busy and avoid fasting on
workout days!
DRINK!
Stay hydrated by drinking plenty
of water. Make your water more
interesting by adding slices
of lime, or fresh berries or
cucumber and lemon. Herbal
teas can give you a real boost
we like a fresh mint infusion.
KEEP YOUR MIND BUSY
That way youre not tempted
to break the fast. Set yourself
some mini goals throughout
the day, to keep you focused
and your mind occupied.
TRY THE TOOTHPASTE TRICK
Carry a toothbrush with you
at all times and brush your
teeth every time you go to
the loo! This will keep your
mouth and breath fresh and
deter you from eating.
GET AN EARLY NIGHT
Often we succumb to nibbling
in the evening, so getting to
bed early will help combat the
night-time nibbles. And youll
feel fresher in the morning!

Dont miss the new
ON
SALE
NOW
YOU CAN ALSO READ IT ON
TIP
On days when yo
ure
splurging on lunc
h
or a fancy coffe
e and
cake, try to eat
extra
healthily for the
rest
of the day.
What to eat O
ne thing that makes the 500
Calorie Diet so easy to follow
is the fact it doesnt feel like
youre on a diet. On fast days
THE REST OF
you can comfort yourself knowing that for
ve days you can eat what you like, within
reason. We recommend you aim to eat
THE TIME!
around 2,000 calories on non-fast days
and continue to stick to a largely healthy,
balanced diet. But because your intake of
vitamins and minerals will be less on fast
days, youll need to top these up on your
Not sure how much you should be eating on normal days. Our ve days of menus over
the page show you the foods you can eat
non-fast days? Heres our expert guide on non-fast days. Youll see they are fairly
healthy with a few treats included.

KEEPPROTEINSLOWINFAT DAY ONE DAY TWO
Low-fat sources of protein include lean
meat, poultry, sh, eggs, beans, pulses, BREAKFAST
lentils and vegetarian meat substitutes. 2 Weetabix with semi-skimmed
Nuts and seeds are also a good source milk. Kiwi fruit. Cup of tea or coffee
of healthy protein. with milk. 265 cals
CHOOSEWHOLEGRAINS MORNING SNACK

2 Jaffa Cakes. 90 cals
Your bodys preferred source of energy
is starchy carbohydrates. You can get
LUNCH
these from wholegrains, such as
Pasta salad with tuna and
wholemeal bread, brown rice, sweetcorn homemade or a
wholemeal pasta, oats and other healthy options range (340 cals).
wholegrain cereals. These are more Two-nger KitKat (107 cals) and an
nutritious than their white
counterparts, plus theyre higher in
bre. This means they have a lower
2,017 apple (55 cals). Total: 502 cals
AFTERNOON SNACK
CALORIES None save yourself for dinner
glycaemic index (GI), so they break
down and release their energy more tonight! Or eat the apple or KitKat
from lunchtime.
slowly to help maintain stable blood-
sugar levels. Theyll also keep you
DINNER
feeling fuller for longer.
Pasta puttanesca (450 cals) with
a slice of garlic bread (150 cals) and
FILL UP YOURPLATEWITHVEG a salad (56 cals). Proteroles (350
Most vegetables are low in calories cals). Medium (175ml) glass of wine
and virtually fat-free plus theyre (119 cals). Total: 1,125 cals
packed with essential vitamins,
minerals and antioxidants.
BREAKFAST
EATENOUGHHEALTHYFATS Two-egg mushroom omelette. Slice
of wholemeal toast with low-fat
Fat will be cut down to the bare
olive spread or marmalade. Cup of
minimum on fast days. On the other days
tea or coffee with milk. 525 cals
make sure youre getting enough healthy,
unsaturated fats from olive oil, avocados, MORNING SNACK
nuts and seeds (and their oils), and oily Small packet of unsalted nuts
sh such as salmon, mackerel and fresh and raisins. 115 cals
tuna. Some fats are essential for health,
as long as theyre from the right sources. LUNCH
Box of sushi (334 cals).
MAXIMISETHEFRUITS Bunch of grapes (58 cals).
Fruit is another good source of vitamins, Packet of Sunbites (120 cals).
Total: 512 cals
minerals and healthy plant compounds.
It also satises your sweet cravings, but
AFTERNOON SNACK
in a healthy, low-calorie way. Round of Mini Babybel. 62 cals
DINNER
Medium steak, grilled (240 cals)
with oven chips (190 cals) and
1,982
a large salad (40 cals). Small
(125ml) glass of wine (85 cals).
2 oatcakes or crackers (100 cals),
some celery sticks with half a 125g
pack of low-fat Boursin cheese
CALORIES
(108 cals) and some grapes
(40 cals). Total: 803 cals

DAY THREE DAY FOUR DAY FIVE
BREAKFAST
Bowl of bran akes with semi-
skimmed milk, with a banana.
Tea or coffee with milk. 309 cals
MORNING SNACK
2 rice cakes spread with chocolate
hazelnut spread. 130 cals
LUNCH
2,020 A hamburger (250 cals), medium
fries (330 cals) and a medium
Diet Coke (4 cals). Total: 584 cals
CALORIES
AFTERNOON SNACK
250ml fruit smoothie. 133 cals
2,100
CALORIES
DINNER
Chicken chop suey (homemade or
healthy options range) with noodles
(450 cals). Half tin rice pudding with
mango (220 cals). Total: 670 cals
BREAKFAST
Bowl of muesli with semi-skimmed
milk, topped with a grated apple. Cup
of tea or coffee with milk. 279 cals
BREAKFAST
MORNING SNACK Tin of sardines in tomato sauce on
Medium skinny latte (114 cals). 2 slices of wholemeal toast. Small
Square of chocolate brownie glass of pure orange juice. Cup of
(335 cals). Total: 449 cals tea or coffee with milk. 509 cals
LUNCH MORNING SNACK

Wholemeal pitta TIP Small pot of fat-free natural yogurt
stuffed with If a chocolate (81 cals) topped with 1tsp honey
prawns and craving does st (17 cals). Total: 98 cals
rike,
watercress, these are the da
ys
dressed with when you can gi
ve LUNCH
low-fat salad in within reason Mozzarella and sun-dried tomato
!
cream (318 cals). panini with salad and coleslaw (450
Slice of malt loaf cals). Small square (or half a slice)
(70 cals). Packet of Hula of carrot cake (220 cals). Small
Hoops (129 cals). Total: 517 cals cappuccino (90 cals). Total: 760 cals
AFTERNOON SNACK AFTERNOON SNACK

37g bag Maltesers or a Crunchie. Large pot of air-popped popcorn
150 cals with a pinch of paprika. 100 cals
DINNER DINNER
PHOTO: ISTOCKPHOTO.COM, URBANLIP
Quorn (or other vegetarian) chilli Grilled salmon steak (225 cals)
1,826
con carne (homemade with Quorn with potato wedges (233 cals)
or tinned lentils, or from a healthy and steamed broccoli (25 cals).
options range) with brown rice Eton mess made with fat-free
(450 cals). Griddled pineapple rings CALORIES Greek yogurt, a crushed meringue
with a scoop of vanilla ice cream shell and tinned or frozen berries
(175 cals). Total: 625 cals (150 cals). Total: 633 cals

CALORIECounter
Food Average portion (g) Calories
FRUIT
Apples 125 59
Apricots (esh only) 80 25
Bananas 100 95
Blackberries 100 25
Blueberries 50 35
Cherries (weighed with stones) 80 38
Clementines (weighed with peel and pips) 80 22
Figs 55 24
Grapes 100 60
Kiwi fruit (weighed with skin) 75 32
Melon (weighed with skin) 40 6
Nectarines (weighed with skin) 150 54
Oranges (weighed with skin) 200 52
Peaches (weighed with stone) 150 45
Pear 150 50
Pineapple 80 33
Plums (weighed with stone) 70 24
Raspberries 60 15
Satsumas (weighed with skin) 87 23
Strawberries 100 27
Watermelon (esh only) 200 62
NUTS & SEEDS

Almonds 15 91
Brazil nuts 10 68
Cashew nuts 10 57
Cashew nuts (roasted and salted) 25 153
Hazelnuts 10 65
Mixed nuts 40 232
Mixed nuts and raisins 40 192
Peanuts (plain) 13 73
Pine nuts 5 34
Pistachio nuts (roasted and salted) 66 218
Pumpkin seeds 16 91
Sunower seeds 16 93
Walnuts 20 138
VEGETABLES (raw, prepared, unless stated otherwise)

Beans
Broad 120 71
French 90 20
Runner 90 20
Beetroot 40 14
Broccoli 85 28

CALORIES
Brussels sprouts 90 38
Cabbage 90 23
Carrots 60 21
Cauliower 90 31
Celery 30 2
Chilli peppers 10 3
Courgettes 90 17
Cucumber 100 11
Leeks 75 16
Lettuce 80 13
Mushrooms 80 10
Onions 150 54
Parsnips 65 43
Peas 70 55
Peppers 160 51
Potatoes
New (boiled) 175 131
Old (baked with esh & skin) 180 245
Old (boiled) 175 126
Radishes 48 6
Spinach 90 23
Spring onions 10 4
Swede 130 31
Sweetcorn 60 56
Tomatoes 85 14
CHEESE
Brie 40 137
Cheddar 40 166
Cheese spread 30 81
Cottage, 4% fat 40 36
Cottage, 2% fat 40 28
Edam 40 136
Emmental 40 153
Feta 50 125
Gouda 40 151
Mozzarella (fresh) 55 141
Mozzarella (grated) 40 103
Parmesan (freshly grated) 20 82
Red Leicester 40 161
Ricotta 55 79
Roquefort 28 105
Soft light 30 47
Soft medium fat 30 60

EGGS
Boiled 50 74
Fried 60 107
Poached 50 74
Omelette (plain, 2 eggs) 120 234
Scrambled (no milk, 2 eggs) 100 160
MILK
Semi-skimmed 146 67
Skimmed 146 48
Whole 146 96
MEAT
Beef
Fillet steak (grilled) 168 316
Mince (extra lean, stewed) 140 248
Lamb
Leg steaks (grilled) 90 178
Loin chops (grilled) 70 149
Mince (extra lean, stewed) 90 187
Pork
Bacon (back rashers, grilled) 100 287
Fillet of pork (grilled) 120 204
Ham
Parma 47 105
Premium 56 74
POULTRY
Chicken
Breast (skinless, grilled) 130 192
Breast strips (stir-fried) 90 145
Drumsticks (skinned, roasted) 47 71
Leg quarter (skinned, casseroled) 146 257
Thighs (skinless, boneless, casseroled) 45 81
Wings (grilled) 100 226
Turkey
Breast (skinless, grilled) 90 140
Drumsticks (skinned, roasted) 90 146
Mince (stewed) 90 158
Strips (stir-fried) 90 148
Thighs (diced, skinless, boneless, casseroled) 90 163
FISH & SEAFOOD

Anchovies (in oil) 10 19
Crab (in brine) 40 31

CALORIES
Haddock (grilled) 120 125

Smoked haddock (poached) 150 201
Hake (grilled) 100 113
Halibut (grilled) 145 175
Halibut (poached) 110 169
Plaice (grilled) 130 125
Prawns (boiled, shelled) 60 59
Salmon (smoked) 56 80
Sardines (grilled) 40 78
Scallops (steamed, shelled) 70 83
Tuna (canned in brine) 45 45
Tuna (raw) 45 61
RICE, PASTA & PULSES (uncooked, unless stated otherwise)

Bulgar wheat 100 353
Butter beans (canned) 100 77
Butter beans (dried, boiled) 100 103
Cannellini beans (canned) 100 87
Chickpeas (canned) 100 115
Chickpeas (dried, boiled) 100 121
Couscous 100 227
Lentils (puy-style, canned) 100 118
Lentils (puy-style, dried, boiled) 100 105
Kidney beans (canned) 100 100
Macaroni (boiled) 125 108
Noodles, egg (boiled) 125 78
Rice
Brown (boiled) 125 176
White (glutinous, boiled) 125 82
White (polished, boiled) 125 154
Spaghetti (boiled) 125 130
Spaghetti (wholemeal, boiled) 125 141
BREAD
Crumpets 40 83
French baguette 40 109
Mufns (English, white) 68 152
Pitta bread 75 191
Rolls
Brown 48 113
White (crusty) 50 131
White (soft) 45 114
Wholemeal 48 117
Sliced
Brown 36 75

CALORIES
Granary 36 85
White 40 94
Wholemeal 40 87
CEREALS
Bran Flakes 30 95
Bran strands 40 104
Corn Flakes 30 108
Frosted Flakes 30 112
Fruit n Fibre 40 147
Honey Hoops 30 111
Muesli 50 184
Oat Flakes 30 107
Porridge (with milk and water) 160 133
Porridge (with water) 160 78
Porridge (with whole milk) 160 186
Puffed Wheat 20 64
Shredded Wheat 45 150
Shredded Wheat (mini) 45 154
Wholewheat biscuits 38 134
JAMS & SPREADS

Honey 16 46
Jam 15 39
Lemon curd 15 42
Marmalade 15 39
Yeast extract 4 9
DIPS
Guacamole 45 58
Houmous 30 56
Tzatziki 45 30
Conversion Chart
LIQUIDS WEIGHTS
Metric Imperial Metric Imperial Metric Imperial Metric Imperial
250ml 8 oz 15g 12oz 175g 6oz 400g 14oz
180ml 6 oz 25g 1oz 200g 7oz 425g 15oz
150ml 5 oz 40g 112oz 225g 8oz 450g 1lb
120ml 4 oz 50g 2oz 250g 9oz 550g 114lb
75ml 212 oz 75g 3oz 275g 10oz 700g 112lb
60ml 2 oz 100g 312oz 300g 11oz 900g 2lb
30ml 1 oz 125g 4oz 350g 12oz 1kg 214lb
15ml 12 oz 150g 5oz 375g 13oz 1.1kg 212lb

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Woman Special - Diet Special

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500

From the makers of

4 ABOUT THE 500

500 CALORIE DIET MEAL PLANNER 3

OTHER BENEFITS? add extra ingredients or sides from the

4 500 CALORIE DIET MEAL PLANNER

The 5:2 juice plan

500 CALORIE DIET MEAL PLANNER 5

SERVES 1. READY IN 10 MINS

8 500 CALORIE DIET MEAL PLANNER

500 CALORIE DIET MEAL PLANNER 11

12 500 CALORIE DIET MEAL PLANNER

SERVES 1. READY IN 5 MINS

11 cals or 1/2tsp cocoa

500 CALORIE DIET MEAL PLANNER 15

16 500 CALORIE DIET MEAL PLANNER

WAYS Red berry fool

18 500 CALORIE DIET MEAL PLANNER

500 CALORIE DIET MEAL PLANNER 19

22 500 CALORIE DIET MEAL PLANNER

500 CALORIE DIET MEAL PLANNER 23

Chicken paillard with tzatziki

24 500 CALORIE DIET MEAL PLANNER

OMELETTE WITH HAM

500 CALORIE DIET MEAL PLANNER 27

28 500 CALORIE DIET MEAL PLANNER

500 CALORIE DIET MEAL PLANNER 29

500 CALORIE DIET MEAL PLANNER 31

32 500 CALORIE DIET MEAL PLANNER

SERVES 1. READY IN 10 MINS 2 spring onions, thinly sliced

34 500 CALORIE DIET MEAL PLANNER

500 CALORIE DIET MEAL PLANNER 35

36 500 CALORIE DIET MEAL PLANNER

500 CALORIE DIET MEAL PLANNER 37

women like you

40 500 CALORIE DIET MEAL PLANNER

500 CALORIE DIET MEAL PLANNER 43

44 500 CALORIE DIET MEAL PLANNER

500 CALORIE DIET MEAL PLANNER 47

48 500 CALORIE DIET MEAL PLANNER

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Kale Caesar salad

52 500 CALORIE DIET MEAL PLANNER

500 CALORIE DIET MEAL PLANNER 55

56 500 CALORIE DIET MEAL PLANNER

Easybeef &pakchoi currystir-fry

500 CALORIE DIET MEAL PLANNER 59

Chicken & clementine salad

60 500 CALORIE DIET MEAL PLANNER

500 CALORIE DIET MEAL PLANNER 63

Sweet & sour pork

64 500 CALORIE DIET MEAL PLANNER

DUCK SPRING ROLLS

66 500 CALORIE DIET MEAL PLANNER

Peppers with 100g jumbo prawns.

Ready To Eat Tomato And Basil Puy Lentils

500 CALORIE DIET MEAL PLANNER 67

68 500 CALORIE DIET MEAL PLANNER

500 CALORIE DIET MEAL PLANNER 69

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