The right-weight eating plan recipes

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

WEEK 1

Mon: Chicken Stir Fry

Cook 50g egg noodles according to packet instructions. Fry 125g cubed chicken breast in 1tsp oil until golden. Add ¼ red pepper, cut into strips, a handful of chopped mangetout and 1 small carrot, cut into batons, and continue to stir fry for 2-3min. Add a splash of water. Mix together the juice of 1 lime, 1tbsp sweet chilli sauce and 1tbsp soy sauce and pour over the chicken and veg. Add a handful each of bean sprouts and chopped coriander and toss together. Drain the noodles, put in a bowl and top with chicken and veg.

Tues: Pork Kebabs

Cube 125g pork and thread on to skewers with 1 courgette, cut into chunks, ½ roughly chopped yellow pepper and 6 halved cherry tomatoes. Mix a few splashes of Worcestershire sauce with 2tbsp honey and 1tsp Dijon mustard. Brush half on the kebabs and grill for 8-10min, turning. Pour the remaining marinade over the cooked kebabs and serve with sweet potato mash.

Weds: Tuna Steak

Marinate 125g tuna in a squeeze of lime juice and 1tbsp teriyaki sauce. Fry in 1tsp oil for 2-3min each side. Dice ¼ avocado, ¼ cucumber and ¼ mango. Mix with a pinch of chopped mint, 1tsp toasted sesame seeds and ¼ chopped red chilli. Serve with the tuna, steamed veg and rice.

Thurs: Chicken Paella

Gently fry ½ finely chopped leek and 1 finely chopped celery stick in 1tsp oil until soft. Add 125g chopped chicken breast to the pan and cook until golden. Stir in 50g paella rice and stir to coat the rice with oil. Season. Add a pinch of saffron to 300ml hot chicken stock and stir into the rice. Simmer gently for 20-25min until all the stock is absorbed and the rice is tender. Cover and leave to stand off the heat for 5min. Garnish with a handful of rocket leaves.

Fri: Smoked Salmon Penne Pasta

Cook 50g penne in boiling water according to packet instructions. Steam 1 sliced courgette and 4 sliced spring onions for 3-4min until tender. Put into a bowl with 75g sliced smoked salmon, 1tbsp chopped dill and 1tbsp reduced-fat crème fraîche. Serve with the penne.

Sat: Take-away treat

Choose a tomato-based or dry chicken curry, stick to the recommended portion size and avoid any very creamy sauces. Opt for plain boiled rice and reduce serving size by half (2-3tbsp) if you want to have half a naan bread as well.

Sun: Roast lamb

Have a Sunday roast - just remember your portion sizes. Stick to 3 thin slices of lamb and 1-2tbsp of gravy. Enjoy 1-2tbsp of fruit crumble afterwards.

Week 2

Mon: Thai Beef Stir Fry with Rice Noodles

Fry 125g strips of rump steak in 1tsp oil for 4-6min. Meanwhile, steam 80g broccoli florets and 80g sliced yellow peppers for 4min. Add a squeeze of lime juice and ¼ chopped red chilli to the steak and stir fry for a further min. Serve with 50g rice noodles, cooked according to packet instructions, and 1tbsp each freshly chopped coriander and fish sauce.

Tues: Vegetable Cheese Bake

Steam 1 large carrot, cut into batons, with 125g cauliflower florets and 125g broccoli florets for 4min. In a pan, melt 10g butter and stir in 15g plain flour. Cook over a low heat for 1min. Take off heat and slowly add 150ml semi-skimmed milk, stirring all the time. Return to the heat and bring to a simmer, stirring, until the sauce thickens. Add 25g freshly grated Parmesan and a little freshly grated nutmeg. Season. Put the veg in a small ovenproof dish, top with the sauce and sprinkle over 25g breadcrumbs. Grill for 2min until golden, and serve.

Weds: Prawn Curry

Fry ½ finely chopped onion in 1tsp oil until soft. Add 1tsp Balti curry paste, ½ x 400g can chopped tomatoes, 75g green beans and 100ml hot vegetable stock. Simmer for 6-8min. Add 100g raw prawns and cook until pink. Stir in a handful of chopped coriander and 2-3tbsp low-fat natural yoghurt. Serve with rice.

Thurs: Chicken Wraps

Sprinkle ½tsp Cajun spice mix and a pinch of chilli flakes on to 125g lean chicken strips and fry in 1tsp oil until golden. Roughly chop ¼ red, ¼ yellow, ¼ orange pepper and ¼ celery stick and add to pan. Continue to fry for 2min. Spoon into a fl our tortilla. Add a large handful watercress. Top with 1tbsp reduced-fat hummus and wrap up.

Fri: Cod and chips

Enjoy a traditional Friday meal - bake fresh cod and serve with low-fat oven chips and peas.

Sat: Moroccan Spiced Lamb with Couscous

Fry 125g cubed lamb neck in a non-stick pan with 1tsp oil until brown. Put in a small casserole dish with ½ x 400g can chopped tomatoes, 200ml hot chicken stock, ½ x 400g can chickpeas, 1tbsp honey, juice of 1 orange, 1tsp cinnamon and a pinch of chilli flakes. Bring to the boil, then simmer, uncovered, until lamb is tender - around 1-1½hr. Serve with couscous with a squeeze of orange juice and chopped parsley stirred through.

Sun: Roast chicken

Using the same principles as in week 1, you can enjoy a traditional Sunday roast. Just remember your portion sizes: stick to 3 thin slices of chicken, 1-2 tbsp of gravy and 1-2tbsp of pudding.

Click here for the accompanying breakfast and lunch menu plans

Click here for the walking plan

You might also like...

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