Special K

Add 120 g of diced tofu to a wok/ pan of medium heat with a minimum of oil. Add any vegetables of your choice and half a teaspoon of sesame seeds. Stir fry until tofu is brown and vegetables desired texture. Serve with 75g of boiled rice.

Tofu is a good vegetarian alternative to meat or fish and is a source of high quality protein.

Follow with a 150g fruit salad.

Heat oven to 350°C. Pierce potato with fork, lightly coat with oil and sprinkle with salt very lightly (preferably low sodium salt). Bake for one hour or until skin feels crisp and flesh soft. Slice potato open and fill with 120g of low fat cottage cheese or 120g of tuna and sweet corn serve with a green side salad ( as much as you want). Incorporate a piece of fruit.

Cottage cheese is a high protein food rich in riboflavin and phosphorus.

Mix shredded cold chicken with 1 teaspoon Thai curry paste and 1 tablespoon low-fat mayo. Lay a flour tortilla out and cover with lettuce, tomato, grated carrot and chicken mixture. Roll up and cut into two and follow with a low-fat yoghurt and piece of fruit.

Toasted sandwiches made with granary bread, lean ham and low-fat cheese slices, tomato and seasoning. Serve with a green salad and fruit.

Spread a sliced English muffin with tomato puree, vegetables of your choice and 2oz of grated cheese mixed with a 4oz tin of drained tuna in brine. Sprinkle on seasonal herbs and grill for 10mins until cheese is melted. Enjoy with a glass of fruit juice and low-fat rice pudding as dessert.

Grill cubes of lean lamb on wooden kebab sticks. When cooked, remove kebab sticks and place the lamb pieces inside warm wholemeal pitta bread filled with low-fat tzatziki (natural yoghurt mixed with grated cucumber, crushed garlic and chopped mint), tomatoes, red onion and lettuce. Enjoy with fruit and a Special K cereal bar.

Pre-heat the oven to gas mark 5, 375°F (190°C). Season the surface of the lamb lightly with salt (preferably a low sodium salt) and freshly milled black pepper and place it, uncovered, on the middle shelf of the oven in a roasting tray. Roast for 30 minutes per lb. Mix 120g of the cooked lean roast lamb through 75g of couscous. Accompany with as much vegetables as desired. For dessert take 1meringue nest and top with low fat fromage frais and mixed berries.

Couscous is a great substitute for rice, potatoes and pasta.

Pre-heat the oven to gas mark 8, 450°F (230°C), lightly season the lean meat with salt (low sodium salt preferably) and pepper. Roast at this temperature for 20 minutes, then reduce the temperature to gas mark 5, 375°F (190°C) and continue to roast – basting at least three times – for 15 minutes per lb (450 g) for rare, plus 15 minutes more for medium, and another 30 minutes for well done. Allow to rest in a warm place for 20-30 minutes before carving. Cut up a large potato into two or four pieces and place in a roasting tray very lightly drizzle in oil and roast for 30-40 minutes. Serve 120g of the lean roast beef with the roast potatoes which have been dried and any excess oil removed and unlimited steamed or boiled vegetables on the side. Enjoy with a low fat ready made individual trifle.

Nutritionally speaking roast beef provides impressive amounts of B12, iron and zinc, three nutrients hard to come by elsewhere.

Take white fish fillet evenly cover in chopped tomatoes and herbs and bake in oven set at 350 degrees for about 30-40 minutes or until fish flakes. Serve fillet on a bed of boiled rice (75g) and a bowl of mixed salad on the side with optional fat free dressing. 4 dried apricots can be eaten as a dessert or accompaniment.

Lean white fish is a good source of protein, low in fat and low in carbohydrates.

Sauté a chopped onion, garlic and vegetables in low-fat cooking spray for 10mins. Stir in ½ tablespoon of curry powder and 1 teaspoon of ground coriander. Add in a can of drained mixed lentils and a can of tomatoes in their juices and simmer for 15mins until vegetables are tender. Serve with 2oz of boiled rice.

Put two lean lamb steaks in a casserole dish and add vegetables of your choice, a chopped onion, seasonal herbs and season to taste. Top with a can of tomatoes and a teaspoon of mustard. Cover the dish with a lid (or foil) and bake in the oven at 170 degrees C, Gas Mark 5 for 1hr 15mins. Serve with a couple of small boiled potatoes.

Simmer 1.5 pints of vegetable stock and keep aside. In another pan braise a chopped onion with chopped mushrooms and a clove of chopped garlic. Add in 8oz of Arborio rice and cook for 3mins, stirring from time to time. Turn the heat to low and add in two ladles of the warm stock at a time, stirring frequently as the stock gets absorbed by the rice. When the stock has absorbed the rice should be tender and creamy. Add in 2oz frozen peas and cook for a further 5mins. Stir in 2oz grated low-fat cheese and serve.