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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

Table 1: Breakfast Swaps
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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 scrap Marmite
(0 calories)
85 calories
Table 2: Lunch Swaps
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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
Table 3: Dinner Swaps
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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
Table 4: Snack Swaps
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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
Table 5: Drink Swaps
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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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