Baked Salmon with Veg: 125g baked salmon fillet, with steamed broccoli and carrots with 5 new potatoes in their skins tossed in 1tsp low fat spread plus 1 Satsuma

Chicken Leek & Carrot casserole: 2 Skinless chicken thighs, garlic, 1tbsp tomato puree, 1 small chopped onion. 1 carrot chopped, ½ a leek 1 can chopped tomatoes and a little stock made from a chicken stock cube – just enough to cover, bake  in moderate oven for approx 30mins until chicken cooked through – serve with 1 large potato mashed with 1tsp low-fat spread and a little milk, Plus 1 pot fat-free Greek yoghurt with a handful raspberries

Steak with Roasted Veg: 1 small grilled lean rump steak with roasted veg made from 150g chopped butternut squash, 6 cherry tomatoes, 1 handful mushrooms, 1 red onion, ½ sliced red pepper, fresh herbs and 1tbsp olive oil

Veg & Cashew nut stir fry V: 1tsp olive oil, garlic, ginger and chilli to taste, ½ bag ready-prepared stir fry pack, 1tbsp unsalted cashew nuts and 1 pack wok ready noodles

Lamb steak with rosemary potatoes:  1 grilled lean lamb steak with 1large unpeeled potato cut into cubes and roasted with 1tsp olive oil and fresh rosemary, steamed carrots, and 3 tbsp peas. Plus 1 nectarine

Cod & Prawn pie: 1 steamed and flakes cod fillet mixed with 1 small pack cooked prawns, 3 tbsp peas, 3 tbsp fat free Greek yoghurt. Parsley and chives, place into a small oven proof dish and top with mash made from 1 large potato, cooked and mashed with 1tsp low-fat spread and a little milk, bake until hot and top is golden brown, serve with steamed broccoli and carrots, plus 1 kiwi fruit

Roast Chicken: 1 cooked skinless chicken breast sliced, 2 medium roast potatoes, steamed broccoli, cauliflower and carrots, with 5tbsp gravy made with granules, plus 1 medium banana

Baked Chicken with vegetable Cous Cous: 1 skinless chicken breast with 6tbsp cooked Cous Cous, add ½ chopped courgette, 1 small red onion diced, ½ chopped red pepper. ½ aubergine all roasted in oven with  2tsp olive oil and a little garlic and fresh herbs, plus 1 peach,

Spanish Frittata V: Omelette made from 1tsp olive oil, ½ small chopped onions ½ red peppers, ½ courgettes. 1medium sliced cooked potato 3 beaten eggs, chopped parsley serve with salad, plus 1 pear

Creamy spaghetti with broccoli V: 200g cooled wholewheat spaghetti tossed with 2 handfuls steamed broccoli, 6 crushed walnuts halves, 4tbsp low fat soft cheese with garlic and herbs, heat and serve with salad

Veggie Spag Bol V: Fry 100gms quorn mince with crushed garlic to taste and 1 small sliced onion, in a little olive oil until brown, add ½ can chopped tomatoes 1tbsp tomato puree, 200ml stock ( made from a cube is fine) simmer until veg is soft and sauce thickened, serve with 150grams cooked wholewheat spaghetti, and 1 tbsp parmesan

Homemade fish and chips: Cut 1 large unpeeled potato into think chips shaped pieces spray with a little oil, dip 1 chunky cod fillet in 2tbsp seasoned flour followed by a beaten egg then 3tbsp breadcrumbs, bake together in a preheated oven until chips are brown and fish cooked through, serve with 2tbsp peas and lemon wedge

Sausages mash and gravy: Serve 2 grilled good quality sausages with 1 large potato boiled and mashed with a little milk, serve with broccoli and gravy made from reduced fat granules

Creamy Mushroom Tagliatelle V: Fry 1 chopped small onion with garlic and 2 handfuls of mushrooms in a little oil, until soft, add 35 tbsp dry white wine and 100ml chicken stock made from a cube, simmer until liquid is reduced by half, add 200g cooked tagliatelle 4tbap reduced fat crème fraiche and chopped fresh tarragon, heath through and serve with salad

Beef Stew: Put 100g cubed lean beef 1 sliced carrot, 1 small onion, garlic to taste, a bay leaf and 3 tbsp red wine, season with black pepper and enough water to cover into a casserole dish, crumble in 2 beef stock cubes cover and place in preheated oven for around 3 hours (can be cooked in a slow cooker) serve with 1 potato mashed and green beans.

Roast lamb dinner: 2 slices lean roast lamb, with 2 medium sized roast potatoes, carrots broccoli and cabbage 1tbsp mint sauce and little gravy

Vegetable noodles with cashew nuts V : Make a stir fry from chopped garlic, ginger and chilli to taste, ½ bag mixed stir fry vegetables a splash of soy sauce, 1 tbsp unsalted cashew nuts and 1 pack of wok ready noodles plus a handful of blueberries

Veggie and Rice Chilli bowl V :  Chop 1 small onion. ½ red & Green pepper, 1 carrot and 1 courgette, fry the veg in 2tbsp olive oil with garlic and fresh chilli to taste (or you can use chilli powder)  until browned and starting to soften, add ½ tin kidney beans in water drained, ½ tin chopped tomatoes, 1 tbsp tomato puree and 200ml veggie stock made with stock cube. Simmer until veggie soft and sauce thickened, stir in 3tbsp cooked brown rice and serve with 1tbsp reduced fat crème fraiche and chopped chives.

Curried Chicken Wrap: Marinate 1 skinless chicken breast in ½ small pot low fat yoghurt mixed with curry powder, garlic, ginger & Lemon juice to taste, for at least 30mins, grill then slice and serve in 1 wholemeal wrap with ½ diced red onion, 1 chopped tomato and the rest of the yoghurt mixed with grated cucumber and chopped fresh mint and coriander. Plus 1 satsuma 

Salmon and Broccoli pasta with pesto : Mix 180g cooked wholewheat penne with 2 handfuls broccoli florets, ½ tin pink salmon and 1tbsp green pesto, serve with mixed leaves dressed in balsamic vinegar.

Mediterranean veggie wraps V: slice and roast ½ red and green pepper 1 small red onion 1 courgette and 1/2 small aubergine in 2tsp olive oil. Sprinkle with favourite herbs and garlic –serve in 1 large wholemeal wrap filled with shredded lettuce 50g feta cheese and 2 tbsp tzatziki Plus 1 slice water melon

Spicy Pork Kebabs: marinate 100gram lean pork cubes with 3tbsp salsa for 30mins – thread onto skewers with ½ thickly sliced courgette and 6 cherry tomatoes, bbq or grill until pork is cooked through – serve with 8 tbsp cooked brown rice 2tbsp salsa and salad  plus 1 apple

Grilled halloumi and vegetable burger V: brush ½ red pepper 1 large mushroom 2 slices aubergine and 2 thick slices of halloumi with olive oil, grill or bbq until browned serve in 1 small ciabatta roll with a big salad Plus 1 kiwi fruit

Lamb and potato salad: marinate 1 lean lamb rump steak in 4tbsp natural yoghurt mixed with 1tbsp mint sauce for 30 mins, grill and serve with potato salad made from 6 boiled chopped new potatoes in their skins, with 2 tbsp low fat soured cream 3 slice spring onions and a handful chopped fresh chives serve with large green salad plus handful blueberries

Salmon nicoise salad: top a large plate of mixed leaves with 1 chopped tomato 3 chopped boiled in their skins new potatoes 1 hardboiled egg cut into quarters 1 handful steamed green beans 1 grilled salmon steak and 2 tbsp fat free French dressing

Steak & potatoes: 1 small grilled lean rump steak cooked to your liking with 4 new potatoes tossed with mint and 1 tsp low fat spread with a large salad Plus 1 orange.

Grilled chicken and baked sweet potato and corn: marinate 1 skinless chicken breast in garlic, lemon juice and rosemary with 2 tbsp olive oil for 30mins, grill  the chicken and serve with a corn on the cob boiled, 1 large baked sweet potato topped with 1 tbsp low fat soured cream.

Smoked Mackerel & Jacket Potatoes: Serve 1 smoked mackerel fillet with 1 large jacket potato topped with 2tbsp low fat soured cream 2 sliced spring onions and a little horseradish- serve with salad

lamb and mint burger: 100g lean minces lamb ½ grated small red onion 1tsp mint sauce, form into shape of a burger, grill or bbq until cooked, serve in ciabatta roll with 1tbsp tzatziki serve with salad plus 1 slice watermelon.

Prawn guacamole Jacket: mash 1 small avocado with a mixture of 2 diced tomatoes garlic lemon juice and chilli sauce. Stir in 100g cooked peeled prawns – serve with  1 Large Jacket Potato & salad plus 1 nectarine.

Roasted veg mini pizzas V: chop 2 thick slices aubergine, ½ courgette, ½ red pepper, roast with 5 cherry tomatoes in 1tbsp olive oil, garlic and herbs until soft, half 1 ciabatta roll and top each half with 2 tbsp passata, share the veg between both halves and ½ a ball reduced fat mozzarella cheese, bake until cheese melts, plus 1 pear.

Vegetable Pasta Pesto V: mix 6 tbsp cooked wholemeal pasta with 3 tbsp sweetcorn, 1 handful lightly steamed broccoli florets 6 halved cherry tomatoes and 1 tsp reduced fat red pesto. Heat through thoroughly and serve with 1tbsp parmesan and salad plus 1 kiwi fruit.

Tuna Steak with couscous: chop 1 tomato and 4 spring onions combine with 8tbsp cooked couscous, fresh basil and 2 tbsp olive oil and a good squeeze of lemon juice and its zest. Serve with 1 grilled or bbq tuna steak with a big handful of rocket plus 10 Cherries.