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Tha gach sgrìobhainn againn rim faotainn ann an diofar chànanan, clò
nas motha, Braille (Beurla a-mhàin), teip claistinn no riochd eile a tha
sibh airson a thaghadh.
Healthy meals
made easy
This leaflet includes meal ideas to help you
lose weight.
Your dietitian will give you more specific
information on portion sizes.
If possible try to increase your physical
activity. This will help you lose weight.
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Always try to include at least one portion
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ND05-002-CC
Compiled by Nutrition & Diet Therapy
Last reviewed: January 2014
Leaflet reference ND05-002-CC
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All our publications are available in other formats
Breakfasts
Main meals continued...
• One egg poached, boiled
or scrambled and one
tomato. One slice of
wholemeal or white toast.
• Two Weetabix with
banana and semiskimmed milk.
• One diet yoghurt or pot
of very low fat fromage
frais and one roll and jam.
• Two slices wholemeal /
white bread thinly spread
with jam or marmalade.
one glass of fruit juice.
• One crumpet, scone,
muffin or pancake. One
small carton or diet fruit
yoghurt. One banana.
• One medium sized bowl
of cereal - for example,
branflakes, cornflakes,
rice krispies, shredded
wheat, all bran with semiskimmed milk and one
slice of bread and one
piece of fruit.
• One medium sized bowl
of porridge and semi
skimmed milk. One
slice of toast and jam or
marmalade and one glass
of fruit juice.
• Two tablespoons of
baked beans. Two slices
of wholemeal / white
bread. One glass of
unsweetened fruit juice.
• One rasher of lean grilled
bacon. One wholemeal or
white roll. One piece of
fruit.
2
• Two slices wholemeal /
white toast with cottage
cheese and pineapple.
One piece of fruit.
• One croissant and one
teaspoon of jam or
marmalade. One piece of
fruit.
* All meals include a scraping
of low fat spread on bread,
toast or roll.
low calorie dressing. Fruit
sorbet.
• Mixed bean casserole with
vegetables and tomatoes
and rice or pasta. One
diet fromage frais and one
piece of fruit.
• Lean cold meat or tuna fish
or prawns or salmon salad
and boiled potatoes and
low calorie coleslaw. Fruit
salad and one scoop of
vanilla ice cream.
• Two flour tortillas or two
pitta bread pockets with
stir fried spicy chicken,
shredded lettuce, tomato,
cucumber, pepas, tomato
salsa, low fat fromage frais
and grated edam. One
piece of fruit.
• Chicken breast marinated
in a ready made marinade
- for example, barbecue or
honey and mustard and
new potatoes and salad.
Fruit cocktail.
7
Main meals continued...
• One baked potato and
chilli and salad. One slice
of bread. Fruit tinned in
natural juice.
• Lean gammon steak,
vegetables and potatoes.
One banana.
• Stir fry chicken and
vegetables and boiled
rice. One diet fromage
frais. One piece of fruit.
• One lean grilled
chop (lamb or pork),
vegetables and baked
potato. Fruit tinned in
natural juice.
• Low fat chicken / beef /
lamb curry and boiled rice
and one baked apple.
• Chicken / lamb / pork /
beef casserole including
potatoes,vegetables, stock
and or tomatoes. One
6
Snacks and light meals
baked apple.
• One egg (poached or
scrambled) two rashers
of lean grilled bacon.
One tomato. One grilled
potato waffle. One slice
of toast. One glass of
fruit juice and one diet
yoghurt.
• Two crispy pancakes
(grilled or oven baked)
with two croquette
potatoes and salad. One
small bowl of low fat rice
pudding. One piece of
fruit.
Convenience foods
These include boxed sandwiches and snack ready made
meals. Choose those that have less than 350 calories a
portion for a snack lunch.
• Boxed sandwich and
diet fruit yoghurt or low
calorie cupa-soup, and a
piece of fruit.
• One bowl of homemade,
tinned or packet soup
(not creamy) one
wholemeal or white roll
with ham and salad. One
piece of fruit.
• One grilled low fat
beefburger in a roll
and salad and low fat
coleslaw. Fruit tinned
in natural juice and one
scoop of ice cream.
• One microwave
lunchbowl - for example,
chilli or spaghetti
bolognese. One diet
yoghurt and one piece of
fruit.
• One salmon fillet grilled
with lemon juice and
pepa, boiled new
potatoes and salad with
• Half large tin or one small
tin of ravioli. Two slices of
toast. One piece of fruit.
• Four tablespoons or one
small tin of beans on two
slices of toast. 100 calorie
dessert - for example,
mousse, diet fromage
frais, diet yoghurt. One
piece of fruit.
• Baked potato with two
tablespoons of chilli or
baked beans, or cottage
cheese, or ratatouille, or
tuna and salad. One glass
of fruit juice.
• Toasted sandwich: two
slices of bread with
half fat cheddar and
pineapple. No added
spread. Other fillings:
tomato, pickle, lean ham
and salad. One piece of
fruit.
3
Snacks and light meals continued...
Main meals
• One french bread pizza
and salad. One piece of
fruit.
Convenience foods
• One egg boiled, poached
or scrambled and two
slices of toast and tomato.
One piece of fruit.
• Two rashers lean grilled
bacon. Two slices toast.
One diet yoghurt. One
glass of fruit juice.
• One pitta bread and tuna
and salad with sweetcorn. 100 calorie dessert.
One glass of fruit juice. • One bowl of thick soup for example, lentil broth
and one roll. One diet
yoghurt, one piece of
fruit.
• Two slices of bread or
one wholemeal roll or
one pitta bread or four
crispbreads with fillings
- for example, tuna and
tomato, half fat cheddar
or edam cheese and
pickle, cottage cheese
with pineapple, lean
cold meat and salad or
hard boiled eggs and
salad cream and one diet
yoghurt.
Choose meals that have less than 400 calories a serving.
Look out for healthy choice / low fat branded products.
Add extra bread and salad or vegetables to make them
more filling.
If using convenience ready made sauces choose those
with less than 100 calories a 100g. These are normally
tomato based. Add five tablespoons of sauce to a
portion of lean chicken, pork, turkey, beef, or lamb
and vegetables. Serve with pasta rice or potatoes, pitta
bread, chappatis.
• Frozen codsteak (grilled
or baked) vegetables and
boiled potatoes. One
piece of fruit, one diet
yoghurt.
• Spaghetti in tomato
sauce, one grilled
haddock fillet, assorted
vegetables, one slice of
bread. Fruit salad and one
diet yoghurt.
• Boiled potatoes, three
grilled fish fingers, peas
and low fat rice pudding.
4
• One portion of shepherd’s
pie, assorted vegetables.
one wholemeal roll. Fruit
tinned in natural juice.
• Chilli and rice. One diet
fromage frais. Piece of
fruit.
• Spaghetti bolognese. Less
than 100 calorie dessert.
One piece of fruit.
• One bowl of vegetable
broth lean roast
meat, boiled potatoes
vegetables. One banana.
5