The right-weight eating plan menus

Click here for full details of the GH right-weight eating and walking plan

Breakfast

400 calories or less

● Make time for an energising breakfast. Start with a small glass of fruit juice (150ml) - try pomegranate, pear or mango for a change. Then choose from the following:

● Spread two slices of wholemeal toast or a bagel with 1tsp reduced fat spread and top with scrambled egg (made with one egg and 1tbsp smoked salmon strips).

● Have a large bowl of chopped seasonal fruits such as apples, grapes, strawberries or peaches and top with 100g natural low fat yogurt.

● Poach an egg, grill a tomato and poach 50g sliced mushrooms in 1 tbsp milk. Pile on to a slice of wholemeal toast - no spread is needed.

● Put 4-6 tbsp of your favourite low sugar cereal - such as cornflakes, shredded wheat, plain puffed wheat or wheat flakes - into a bowl. Add 200ml semi-skimmed milk or a 150g pot of diet yogurt. Top with a handful of dried fruit such as cranberries or chopped apricots.

● Cook 2-3tbsp of rolled oats with 200ml of semi-skimmed milk to make porridge. Add a pinch of cinnamon and top with a chopped apple and 2tbsp raisins.

● Toast two slices of a delicious multigrain bread and spread with 1tsp of reduced-fat spread and 1 heaped tsp jam. Eat with a handful of grapes.

Lunch

Around 400 calories

● Spread two slices of bread with 1tsp of spread. Try a selection of different types - rye, soda, multigrain, corn or potato. Slice the bread and freeze, then help yourself to two slices of your choice each day. Fill or top the slice with your favourite chopped vegetables or salad. Include either two slices of lean, wafer-thin meat; 1tbsp fish such as tuna or salmon; or cheese, but no more than 40g - a piece the size of a small matchbox.

● Choose a jacket potato about the size of your fist or a computer mouse, and top with 4tbsp low-salt, reduced sugar baked beans.

● If you're eating lunch out, opt for a sandwich, wrap or salad with less than 400 calories. Avoid any dressings made with mayo.

● Make a little extra rice, couscous, noodles, pasta, etc, for your evening meal the night before. Put 4-6tbsp into a portable container for the following day. Add 2-3tbsp chopped vegetables or salad, plus lean meat or fish. Follow portion sizes as for the open sandwich.

● Heat ½ a can of chunky vegetable or onion soup and enjoy with a slice of wholemeal, rye or multigrain bread.

● Cook a two-egg omelette with a selection of crunchy veg - such as sliced pepper, carrot, and mangetout - or serve with a green salad.

Snacks

250 calories

If you need a snack mid-morning or afternoon, that's fine - just be careful not to overdo it. Choose up to two each day from the following healthy options:

● 1 small pot diet flavoured yogurt or a 200ml yogurt drink

● 1 slice of toast with 1tsp spread

● 1 piece fruit

● Small handful of seeds, such as sunflower or pumpkin

● 1 cracker spread with 2tsp low-fat cream cheese

● Carrot and celery sticks with 1tbsp hummus for dipping

● 5 walnuts or Brazil nuts

● 2 crispbreads

Evening meals

Around 500 calories

The 14 evening meal ideas were devised with the help of nutritionist Dr Toni Steer to provide you with the basics. Each suggestion is designed to serve one, but you can easily increase the amounts to feed a family. Feel free to use your own choice of spices and herbs to vary the recipes or suit your taste. By controlling the portion sizes, we've done the calorie counting for you, so you can be confident they'll help you control your weight.

Click here for the evening meal recipes 

● Where frying is required, use 1tsp of sunflower oil.

● A portion of meat and fish is 100-125g, which is about the size of a pack of playing cards.

● A portion of carbohydrates is 4-6tbsp.

● A portion of vegetables is 3-4tbsp.

● Finish off evening meals with fruit. Repeat the menus for a second fortnight to tie in with your four-week walking plan.

Click here for the walking plan

You might also like...

Our diets directory... all of our weight-loss eating plans in one place