What to Eat at the Weekend

By Dietitian, Juliette Kellow BSc RD

Healthy eating all week and then keeping it up at the weekend can seem like a never ending task. However, recent research proves that those people who take the weekend off and lose control over their weekend eating, lose weight more slowly than those who are ‘good’ all weekend.

You won’t feel like you’re missing out on the ‘all you can eat buffets’ with these tasty meals to enjoy at the weekend…

Breakfasts in bed

• 1 reduced-fat croissant with 1tsp jam and 1 small glass unsweetened orange juice (270 calories)
• 2 grilled low-fat sausages, 1 scrambled egg, 1 grilled tomato and baked mushrooms (280 calories)
• 2 slices wholemeal toast with 2tsp low-fat spread, 1 poached egg and 1 small glass unsweetened orange juice (315 calories)
• Bacon sarnie made from 2 slices wholemeal bread, 2 grilled rashers lean back bacon and 1tbsp tomato ketchup (260 calories)
• 1 toasted English muffin with 2tbsp low-fat soft cheese and 1 tomato (250 calories)

Leisurely lunches

• Roast dinner: 3 slices lean roast beef, pork or chicken with 2 medium-sized potatoes, veg and gravy (450 calories)
• Large jacket potato with salad and a low-fat topping e.g. baked beans, cottage cheese, ratatouille or vegetable curry (400-500 calories)
• Healthy pub grub e.g. wholemeal sandwiches with low-fat fillings, pasta bake, cottage pie, ham or chicken salad, fish pie or vegetable lasagne (around 500 calories)
• Low-cal ready-made salad, sandwiches or wraps with a packet of low-fat crisps and fruit (around 500-600 calories)
• Tuna nicoise, chicken Caesar or Greek salad without dressing (around 500-600 calories)
• Bowl of tomato, vegetable or bean soup with a 10cm piece crusty French bread or a large roll (around 400-500 calories)

Divine dinners

• Homemade chilli con carne made with extra-lean minced beef, kidney beans and veg with a small portion of brown rice and salad (around 500-600 calories)
• Small grilled salmon steak with homemade potato wedges and salad (around 500 calories)
• Grilled lean rump steak with grilled tomatoes and mushrooms, homemade wedges and salad (around 500 calories)
• Chicken fajitas made with skinless chicken breast, peppers, onions and a spray oil, served with 2 flour tortillas, 2tbsp reduced-fat Cheddar cheese and 2tbsp salsa (around 600 calories)
• Half a thin crust (serves 1-2) Hawaiian pizza (check packaging)
• ½ portion of prawn curry with ½ portion of boiled rice (around 500-600 calories)
• 1 portion of chicken biryani (around 700 calories)
• 1 portion of chicken with ginger and spring onion with ½ portion of boiled rice (around 600 calories)
• 1 portion of beef chow mein (around 800 calories)
• 1 portion of chicken in black bean sauce with ½ portion of boiled rice (around 700 calories)
• 1 small battered cod with chips with mushy peas (around 800 calories)

Super snacks

• 1 small chocolate treat e.g. Crème Egg, small pack of Chocolate Buttons, Flake, Ripple or a packet of Smarties (check packaging for calories)
• 2 small biscuits e.g. custard creams, bourbons, jaffa cakes, choc chip cookies (around 100-120 calories)
• 1 small packet reduced-fat crisps (check packaging for calories)
• 1 French Fancy (100 calories)
• 1 chocolate mini roll (120 calories)