Perfectly balanced diets to lose weight
Designed by our consultant dietician, Helen Bond, our hearty meal and snack ideas
are full of fibre, fresh fruit and vegetables, and low-fat dairy products to nourish and
help you feel fuller for longer. Simply choose one breakfast, lunch and dinner option
each day and top up with lots of extra veggies, skimmed or semi-skimmed milk and
healthy snacks.
BREAKFAST – 300 calorie options
Average coffee shop blueberry
muffin (70g) and an ‘Americano’
coffee, no sugar.
300 calories 14g
Large bowl of low fat yogurt
(200g/7oz) plus 75g/3oz each of fresh
blueberries and cranberries
and 2 tbsps rolled or toasted oats.
270 calories 5g
Instant bowl of porridge made
with 180ml semi-skimmed milk –
a small sprinkle of cinnamon will
add some extra sweetness. Plus
a 200ml glass of orange juice.
290 calories 7g
6 tbsp of cornflakes type cereal
and 125/¼pt of semi-skimmed milk,
1 slice of wholemeal toast with 1 tsp
of olive oil spread.
300 calories 6g
1 scrambled egg on 1 slice of
wholemeal bread or toast with a thin
spread of low fat spread, topped with
1 grilled tomato and
3 grilled mushrooms.
290 calories 11g
1 currant bun with 1 tsp of olive
oil spread, 200ml glass of
apple juice.
270 calories 7g
2 slices of wholegrain toast, thinly
spread with olive oil spread – 1
topped with a thin spreading of yeast
or beef extract and 1 spread with
1 tbsp of honey.
275 calories 8g
1 croissant and an ‘Americano’
with 1 portion of fresh fruit.
320 calories 12g
2 wheat biscuits and 125ml of
semi-skimmed milk, topped with
3 brazil nuts chopped and
1 tbsp cranberries.
300 calories 10g
Bacon sandwich – grill 2 slices
of back bacon (trim off the rind)
and pop between 2 slices of whole
bread, each spread with 1 tsp
of olive oil spread.
300 calories 13g
Remember to take 2 XLS-Medical
tablets after each meal and drink
plenty of water throughout the day.
1
BREAKFAST – 400 calorie options
Average coffee shop blueberry
muffin (70g) with a medium sized
‘skinny latte’, no sugar.
370 calories 14g
Large bowl of low fat yogurt (200g/
7oz) plus 75g/3oz each of fresh
blueberries and cranberries, 2 tbsp
rolled or toasted oats, 6 chopped
or broken walnut pieces.
405 calories 19g
Instant bowl of porridge made with
180 ml semi-skimmed milk, topped with
1 tbsp of sultanas, ½ tsp of sunflower
seeds and a small sprinkle of cinnamon
to add some extra sweetness. Plus a
200ml glass of orange juice.
385 calories 10g
6 tbsp of Cornflakes type cereal
and 125ml of semi skimmed milk,
2 slices of wholemeal toast with
1tsp of olive oil spread on each slice.
405 calories 11g
1 scrambled egg on 1 slice of
wholemeal bread or toast with a thin
spreading of low fat spread, topped with
1 grilled tomato, 3 grilled mushrooms
and 1 grilled sausage.
380 calories 17g
1 currant bun with 1 tsp of live
oil spread, 200ml of apple juice
and 1 large (150g) low fat yogurt.
385 calories 8g
2 slices of wholegrain toast and
with a thick spreading of peanut
butter (40g).
400 calories 23g
1 croissant and a medium
skinny cappuccino with
1 portion of fresh fruit.
400 calories 13g
2 wheat biscuits and 125ml of milk,
topped with 3 brazil nuts chopped
and 1 tbsp cranberries, 1 slice of
wholemeal toast and 1 tsp of
olive spread.
405 calories 14g
Bacon sandwich – grill 1 low fat
sausage and 2 slices of back bacon
(trim off the rind) and pop between
2 slices of wholemeal bread each
spread with 1 tsp of olive oil spread.
390 calories 19g
Remember to take 2 XLS-Medical
tablets after each meal and drink
plenty of water throughout the day.
2
LUNCH – 400 calorie options
Tuna pitta bread. 1 wholemeal pitta
bread, filled with 50g/2oz tuna in brine
drained and drizzled with zesty lemon
juice and cracked pepper, a small
handful of lettuce leaves, 2 cherry
tomatoes, 1 small packet of low fat
crisps and 1 medium sized apple.
415 calories 7g
Curried rice. 3 tbsp of boiled rice,
3 tbsp of canned drained chickpeas.
1 tbsp of sultanas and 1 small tsp of
curry paste, mix together and serve
with 2 tbsp of low fat yogurt with a
thick chunk of cucumber finely chopped.
Mix in some fresh coriander leaves.
395 calories 7g
Ham and cheese bagel. 1
wholewheat bagel, spread with 1 tsp
of olive oil spread and filled with 2
slices of wafer thin ham, 1 small tub of
low fat cottage cheese with freshly
chopped chives and accompanied
with vegetable sticks made from ¼
cucumber and 1 carrot.
415 calories 8g
Tortilla wrap with coronation
chicken. Mix a small pinch of curry
powder with 2 tsp of reduced fat
mayonnaise and add 50g/2oz of cold
cooked chicken. Mix together adding
a little fresh coriander and fill the
wholemeal wrap adding shredded
iceberg lettuce, serve with 1 small tub
of reduced calorie coleslaw and 1
fresh fruit of your choice.
385 calories 11g
Using leftovers. Pasta with chicken,
4 tbsp cooked pasta, and 1 cooked
diced chicken breast, ½ each of red
and yellow peppers diced, 1 tsp of
pine nuts all mixed together with 1
tbsp mayonnaise. 5 olives. Add some
freshly torn basil from a herb pot.
395 calories 14g
Cheese and ham toasty. Spread 2
slices of bread thinly with olive oil spread,
fill with 2 tbsp of grated cheese and 1
slice of thick cut ham, serve with small
side salad of lettuce, tomato and
onions. Plus 1 small pot (60g) of fat
free fromage frais.
380 calories 17g
Jacket potato and beans. Medium
sized baked jacket potato (180g/66oz) with 1 small can or ½ large can
of baked beans.
395 calories 2g
Granary roll with smoked salmon.
Spread 1 granary roll with 1 tsp of
olive oil spread, fill with 50g of
smoked salmon add some rocket.
Finish off with a small tub (120g) of
0% Greek yogurt with 1 tsp of honey
and 100g/3½oz of fresh blueberries.
390 calories 8g
Smoked mackerel salad. 75g/3oz
of plain or peppered smoked mackerel
with a generous salad of lettuce,
tomatoes, cucumber etc undressed or
drizzled with a little lemon juice, with
a granary roll.
410 calories 26g
Greek salad with pitta bread. Layer
a bowl with a large amount of lettuce,
add a quartered tomato and 4 olives,
50g/2oz of diced feta cheese. Drizzle
a mixture of 1 tsp of olive oil and 2 tsp
of vinegar over the salad. Serve with 1
wholemeal pitta bread.
400 calories 14g
Remember to take 2 XLS-Medical
tablets after each meal and drink
plenty of water throughout the day.
3
LUNCH – 500 calorie options
Tuna pitta bread. 1 wholemeal pitta
bread, filled with 60g/2½oz tuna in
brine drained and mixed with 1 tsp
reduced fat mayonnaise, a small
handful of lettuce leaves, 2 cherry
tomatoes. Plus 1 small packet of low
fat crisps, 1 tub of 0% Greek yogurt
with 1 thick slice of pineapple.
490 calories 8g
Curried rice. 3 tbsp of boiled rice,
3 tbsp of canned drained chickpeas.
1 tbsp of sultanas and 1 small tsp of
curry paste, mix together and serve
with 2 tbsp of low fat yogurt with a
thick chunk of cucumber finely chopped.
Mix in some fresh coriander leaves.
Toss in 40g/1½oz diced feta cheese.
495 calories 15g
Ham and cheese bagel. 1
wholewheat bagel, spread with 1 tsp of
olive oil spread and filled with 2 slices
of wafer thin ham, 1 small tub of low fat
cottage cheese with freshly chopped
chives and accompanied with
vegetable sticks made from ¼
cucumber and 1 carrot. Plus 1 banana.
490 calories 8g
Tortilla wraps with coronation
chicken. Mix a pinch of curry
powder with 4 tsp of reduced fat
mayonnaise and add 100g/3½oz of
cold cooked chicken, mix together
adding a little fresh coriander, and fill
2 wholemeal wraps, adding shredded
iceberg lettuce.
505 calories 11g
Using leftovers: Pasta with
chicken. 4 tbsp cooked pasta, and 1
cooked diced chicken breast, ½ each
of red and yellow peppers diced, 1 tsp
of pine nuts all mixed together with 1
tbsp mayonnaise. 5 olives. Add some
freshly torn basil from a herb pot. Plus
1 dessert size bowl of fresh fruit salad.
479 calories 14g
Granary roll with cream cheese and
smoked salmon. Thickly spread 2
granary rolls with low fat cream cheese
and add 25g/1oz of smoked salmon
and some fresh rocket to each roll.
500 calories 13g
Cheese and ham toasty. Spread 2
slices of bread thinly with olive oil
spread, fill with 2 tbsp of grated
cheese and 1 slice of thick cut ham.
Serve with small side salad of lettuce,
tomato and onions. Plus 1 small pot
(125g) of fruit yogurt.
485 calories 20g
Jacket potato and beans. Medium
sized baked jacket potato (180g/66oz) with 1 small can or ½ large can
of baked beans, 2 tbsp of grated
cheddar cheese.
480 calories 9g
Smoked mackerel salad. 100g/3½oz
of plain or peppered smoked mackerel
with a generous salad of lettuce,
tomatoes, cucumber, etc undressed or
drizzled with a little lemon juice, with
a granary roll.
495 calories 33g
Greek salad with pitta bread. Layer
a bowl with a large amount of lettuce,
add 2 quartered tomatoes and 4
olives, 75g/3oz of diced feta cheese.
Drizzle a mixture of 2 tsp of olive oil
and 4 tsp of vinegar over the salad.
Serve with 1 wholemeal pitta bread.
525 calories 28g
Remember to take 2 XLS-Medical
tablets after each meal and drink
plenty of water throughout the day.
4
MAIN MEALS – 400 calorie options
Quick ‘n’ Easy Pesto chicken. Cook
50g/2oz wholewheat pasta in boiling
water, meanwhile heat a non-stick
frying pan with 1 tsp of olive oil, and
throw in 1 breast of chicken thinly
sliced. When cooked, stir in 1 tsp of
green pesto sauce. Remove from heat
and serve with the cooked pasta, and
for extra flavour add a few freshly torn
basil leaves. Serve with a large
helping of mixed fresh leaves drizzled
with fat free dressing or a little
balsamic vinegar.
400 calories 11g
Stir fry prawns with noodles. Boil
50g/2oz wholewheat noodles. While
cooking prepare the prawns. Heat 1
tsp of oil in a deep non-stick pan or
wok, add ¼ each of sliced red, green
and yellow pepper and cook quickly
until soft. Add 100g/3½oz of prawns,
continue to cook and then add
50g/2oz bean sprouts just towards the
end of cooking. Stir in drained noodles
and low salt soy sauce to taste. From
the spice cupboard add 1 star anise in
the oil as you cook to add an extra
oriental flavour.
385 calories 10g
Roast with the family. 2 thick slices
of roast beef (90g/3½oz), 1 Yorkshire
pudding, 3 tbsp gravy and 2 good
helpings of vegetables e.g. carrots and
broccoli. Sit the Yorkshire pudding on the
meat and pour the gravy over, arrange
the vegetables around the beef.
400 calories 16g
Fish day. 2 egg sized potatoes boiled/
mashed with 1 oven baked portion of
breaded fish and a generous serving
of peas – squeeze over a wedge
of lemon.
390 calories 15g
Sweet and sour pork. Heat 1 tsp of
oil in a non-stick pan and add 1 thinly
sliced floret of both cauliflower and
broccoli and gently cook. Then add
100g/3½oz of thinly sliced pork, this
cooks quickly, add in approx ½
medium sized jar of sweet and sour
sauce, heat through thoroughly and
serve with 3 tbsp of boiled rice.
405 calories 9g
Quick lentil curry. Use half a can
(400g) of red lentils and heat up with
half (400g) can of tomatoes, stir in 1
tsp of curry paste and simmer until
you have the consistency you desire.
Meanwhile boil 50g/2oz of brown
basmati rice. Serve with a small salad
of sliced and diced lettuce tomato,
cucumber, lettuce, and onion. Before
serving the curried lentils, sprinkle
with coriander leaves. If you wish to
use green lentils they will give a
stronger flavour to the curry.
410 calories 4g
Pasta with cheesy sauce. Blend 1
level tbsp of corn flour with a little milk
until it is smooth, add the remainder of
the 150mls/¼ pint of semi-skimmed
milk and gently heat up, stirring all the
time until it thickens. Add 2 level tbsp
of cheddar cheese and a pinch of
dried mustard and/or cayenne pepper
depending on your taste. Meanwhile
boil 50g/2oz of dried pasta shapes.
Once cooked, you can serve straight
away or just pop it under the grill to
brown. Serve with a generous helping
of vegetables. Use some fresh parsley
or for a different taste, sprinkle over
some freshly chopped chives.
415 calories 11g
Remember to take 2 XLS-Medical
tablets after each meal and drink
plenty of water throughout the day.
5
MAIN MEALS – 400 calorie options
Fresh tuna with tomato sauce.
Gently fry ½ small onion and 1 clove
of garlic in 1 tsp of olive oil until soft,
add ½ 400g can of chopped tomatoes
and simmer gently for a further 5-10
minutes, season with some freshly
ground black pepper and freshly
chopped oregano, a small pinch of
dried oregano or mixed herbs will also
do instead. Serve over a freshly grilled
tuna steak (100g /3½oz) with steamed
cabbage and a small baked jacket
potato (125g/4oz).
410 calories 6g
Burger and wedge potatoes. Use
either a lean 100% beef burger
(112g/4oz) or make your own with
lean minced beef. Bake 1 medium
potato and cut into wedges, brush
with 1 tsp of oil and sprinkle with
freshly ground black pepper or
rosemary (fresh or dried) and bake in
a hot oven or grill (alongside with the
burger) until lightly golden, serve with
1 grilled tomato and a helping of
boiled minted peas.
380 calories 16g
Lamb couscous. Place 100g/3½oz of
thinly sliced lean lamb in bowl and
sprinkle with ½ tsp of paprika, 1 tsp of
finely chopped red onion, 1 tsp of
vinegar and ½ tsp of olive oil and
leave aside. For the couscous, put
50g/2oz of couscous in a heatproof
bowl, stir in 1 tsp of pine nuts, 2
chopped dried dates and 1 squeeze
of lemon juice, add approx 4 tbsp of
just boiled water and leave to stand
for 10 minutes. Meanwhile quickly stir
fry the lamb until cooked, mix the
lamb into the couscous with ¼ of an
onion finely chopped, a small handful
of freshly chopped mint and another
squeeze of lemon juice.
385 calories 15g
Remember to take 2 XLS-Medical
tablets after each meal and drink
plenty of water throughout the day.
6
MAIN MEALS – 500 calorie options
Quick ‘n’ Easy – Pesto chicken.
Cook 75g/3oz wholewheat pasta in
boiling water, meanwhile heat a
non-stick frying pan with 1 tsp of olive
oil, and throw in 1 breast of chicken,
thinly sliced. When cooked, stir in 1
tsp of green pesto sauce. Remove
from the heat and serve with the
cooked pasta, and for extra flavour
add a few freshly torn basil leaves.
Serve with a large helping of mixed
fresh leaves drizzled with fat free
dressing or balsamic vinegar.
485 calories 12g
Stir fry prawns with noodles. Boil
50g/2oz whole wheat noodles and
while cooking prepare the prawns.
Heat 1 tsp of oil in a deep non-stick
pan or wok, add ¼ each sliced red,
green and yellow pepper, cook quickly
until soft, add 100g/3½oz of prawns,
continue to cook, add 50g/2oz bean
sprouts just towards the end of
cooking, stir in the drained noodles
and low salt soy sauce to taste. From
the spice cupboard add 1 star anise in
the oil as you cook to add an extra
oriental flavour. Plus 1 mango.
480 calories 11g
Roast with the family. 2 thick slices
of roast beef (90g/3½oz), 1 Yorkshire
pudding, 3 tbsp gravy and 2 good
helpings of vegetables e.g. carrots
and broccoli. Sit the Yorkshire pudding
on the meat and pour the gravy over,
arrange the vegetables around the
beef and add 2 small roast potatoes
(75g/3oz).
510 calories 19g
Fish day. 125g/4oz of thick cut oven
baked chips with 1 oven baked portion
of breaded fish and a generous
serving of peas – squeeze over
a wedge of lemon.
505 calories 20g
Sweet and sour pork. Heat 1 tsp of
oil in a non-stick pan, add 1 floret
each of thinly sliced cauliflower and
broccoli, gently cook then add
125g/4oz of thinly sliced pork (which
cooks quickly) and approx ½ medium
sized jar of sweet and sour sauce.
Heat through thoroughly and serve
with 4 tbsp of boiled rice.
505 calories 11g
Quick lentil curry. Use half a can
(400g) of red lentils and heat up with
half a can (400g) of tomatoes. Stir in
1 tsp of curry paste and simmer until
you have the consistency you desire.
Meanwhile boil 60g/2½oz of brown
basmati rice. Serve with a small salad
of sliced and diced lettuce tomato
cucumber lettuce and onion. Serve
with 2 tbsp of tzatizi or mint and
cucumber dip. Before serving the
curried lentils add some sprinkling of
coriander leaves. If you wish to use
green lentils they will give a stronger
flavour to the curry.
480 calories 7g
Pasta with cheesy sauce. Blend 1
level tbsp of corn flour with a little milk
until it is smooth. Add the remainder of
the 150mls/¼ pint of semi-skimmed
milk and gently heat up stirring all the
time until it thickens, add 3 level tbsp
of cheddar cheese and a pinch of
dried mustard and or cayenne pepper
depending on your taste. Meanwhile
boil 60g/2½oz of dried pasta shapes.
Once cooked, you can serve straight
away or just pop it under the grill to
brown. Serve with a generous helping
of vegetables. Use some fresh parsley
or for a different taste, sprinkle over
some freshly chopped chives.
490 calories 15g
Remember to take 2 XLS-Medical
tablets after each meal and drink
plenty of water throughout the day.
7
MAIN MEALS – 500 calorie options
Fresh tuna with tomato sauce.
Gently fry ½ small onion and 1 clove of
garlic in 1 tsp of olive oil until soft. Add
½ 400g can of chopped tomatoes and
simmer gently for a further 5-10
minutes. Season with some freshly
ground black pepper, freshly chopped
oregano from a herb pot, a small pinch
of dried oregano or mixed herbs will
also do instead. Serve over a freshly
grilled tuna steak (125g/4oz) serve with
steamed cabbage and a medium
baked jacket potato (175g/6oz).
515 calories 7g
Burger and wedge potatoes.
Use either a lean 100% beef burger
(150g/5oz) or make your own with
lean minced beef. Bake 1 medium
potato and cut into wedges, brush
with 1 tsp of oil and sprinkle with
freshly ground black pepper or
rosemary (fresh or dried) and bake in
a hot oven or grill (alongside with the
burger) until lightly golden, serve with
1 grilled tomato and a helping of
boiled minted peas.
500 calories 19g
Lamb couscous. Place 125g/4oz of
thinly sliced lean lamb in bowl,
sprinkle with ½ tsp of paprika, 1 tsp of
finely chopped red onion, 1 tsp of
vinegar and 1 tsp of olive oil and leave
aside. For the couscous, put 50g/2oz
of couscous in a heatproof bowl, stir in
1 tsp of pine nuts, 2 chopped dates
and 1 squeeze of lemon juice, add
approx 6 tbsp of just boiled water and
leave to stand for 10 minutes.
Meanwhile quickly stir fry the lamb
until cooked, mix the lamb into the
couscous with ¼ of a finely chopped
onion, a small handful of freshly
chopped mint and another squeeze
of lemon juice.
500 calories 19g
Remember to take 2 XLS-Medical
tablets after each meal and drink
plenty of water throughout the day.
8