Slimming Menu Plan
By Dietitian, Juliette Kellow BSc RD
Saving calories is easier than you think! Just follow some of the little changes on our slimming menu plan and discover how they can make big differences to your waistline.
30 simple calorie swaps
| Swap this… | For this… | Save Cals | ||
|---|---|---|---|---|
| Breakfasts | ||||
| 2 slices | Toast and butter (325 calories) | 2 slices | Toast with low-fat spread (220 calories) | 105 calories |
| 6 tbsp | Muesli (330 calories) |
6 tbsp | Branflakes (155 calories) |
175 calories |
| 1 | Blueberry muffin (550 calories) |
1 | Bagel with honey (215 calories) |
335 calories |
| 1 | Croissant (215 calories) |
1 | Wholemeal fruit scone (155 calories) |
60 calories |
| 1 serving | Full-fat
milk on cereal (65 calories) |
1 serving | Skimmed milk on cereal (35 calories) |
30 calories |
| 1 tbsp | Peanut butter (85 calories) |
1 scrape | Marmite (0 calories) |
85 calories |
| Lunches | ||||
| 1 small can | Tuna in oil with salad (285 calories) |
1 small can | Tuna in water with salad (150 calories) |
135 calories |
| 1 small can | Tomato soup (160 calories) |
1 small can | Carrot soup (65 calories) |
95 calories |
| 1 | Jacket potato with cheese (445 calories) |
1 | Jacket potato with cottage cheese (335 calories) |
110 calories |
| 1 | Regular sandwich (600 calories) |
1 | Low-fat sandwich (350 calories) |
250 calories |
| 1 tbsp | Mayonnaise on salad (105 calories) |
1 tbsp | Fat-free dressing (10 calories) |
95 calories |
| 4" piece | French bread (220 calories) | 1 small | Wholemeal roll (115 calories) |
105 calories |
| Dinners | ||||
| 1 serving | Battered sweet and sour chicken and egg fried rice
(1,105 calories) |
1 serving | Chicken with cashew nuts and boiled rice (750 calories) |
355 calories |
| 1 serving | Tagliatelle with a creamy carbonara sauce (1,020 calories) |
1 serving | Tagliatelle with a tomato sauce (400 calories) |
620 calories |
| 1 | Steak and kidney pie (570 calories) |
1 | Cottage pie (350 calories) |
220 calories |
| 1 | Large pepperoni pizza (1,120 calories) |
1 | Large veggie pizza (835 calories) |
285 calories |
| 1 serving | Beef lasagne
(665 calories) |
1 serving | Vegetable lasagne (470 calories) |
195 calories |
| 1 tbsp | Oil in cooking (100 calories) |
10 sprays | Spray oil (10 calories) |
90 calories |
| 1 serving | Cheese and onion quiche
and salad (595 calories) |
1 serving | Cheese and onion omelette and salad (345 calories) |
250 calories |
| 2 | Grilled sausages (270 calories) |
1 large | Grilled skinless chicken breast (175 calories) |
95 calories |
| Snacks | ||||
| 1 small pot | Low-fat fruit yoghurt (135 calories) |
1 small pot | Fat-free fruit yoghurt (60 calories) |
75 calories |
| 40g packet | Crisps (220 calories) |
1 | Apple (50 calories) |
170 calories |
| 1 | Bar of chocolate (265 calories) |
1 small | Banana (75 calories) |
190 calories |
| 1 | Danish pastry (430 calories) |
2 | Chocolate digestive biscuits (180 calories) |
250 calories |
| 1 serving | Garlic dip and tortilla chips (230 calories) |
1 serving | Salsa dip and crudités (40 calories) |
190 calories |
| 1 | Jam doughnut (250 calories) |
1 | Crumpet with jam (95 calories) |
155 calories |
| Drinks | ||||
| 1 large glass | Dry white wine (135 calories) |
1 single | Gin and slimline tonic (50 calories) |
85 calories |
| 1 can | Cola (135 calories) |
1 can | Diet cola (0 calories) |
135 calories |
| 2 tsp | Sugar in coffee (30 calories) |
1 | Artificial sweetener in coffee (0 calories) |
30 calories |
| 1 | Regular latte (200 calories) |
1 | Skinny cappuccino (80 calories) |
120 calories |
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