Stay Fuller for Longer

An eating plan with foods that fill you up and stop you feeling hungry. Simply chose one each of our filling breakfasts, lunches, dinners and snacks from the choices given and have an extra 300ml skimmed milk for drinks every day.

Filling Breakfasts (around 250 calories)

Porridge

Porridge made from 2tbsp porridge oats and 150ml each of skimmed milk and water. Sweeten with artificial sweetener and top with raspberries. Plus 1 orange.

Beans on toast

1 slice wholemeal toast topped with 1tsp low-fat spread and 1 small can baked beans.

Boiled egg and toast

1 boiled egg with 1 slice wholemeal toast topped with 1tsp low-fat spread. Plus 1 pear.

Peanut butter on toast

2 slices wholemeal toast with 1tbsp peanut butter and a bowl of strawberries.

Fruit salad with oats

Make a fruit salad from 1 orange, 1 apple and 1 kiwi fruit topped with ½ small pot low-fat natural yoghurt and 1tbsp oats.

Filling lunches (around 350 calories)

Pasta and bean salad

Make a salad using ½ small red onion, a handful of mangetout, French beans, baby sweetcorn, 5tbsp red kidney beans (in water), 5tbsp cooked wholewheat pasta and 1tbsp fat-free dressing.

Jacket potato with egg mayo

1 jacket potato with 1 hard-boiled egg mixed with cress and 2tsp reduced-calorie mayo, served with salad with fat-free dressing.

Lentil soup

½ carton fresh lentil soup with 1 small wholemeal roll filled with 1tbsp low-fat soft cheese and salad. Plus 1 small pot fat-free fruit yogurt.

Tuna nicoise salad

Top salad leaves with ½ small can tuna in water, lightly-steamed green beans, 1 quartered hard-boiled egg, 5 cherry tomatoes, 5 small new potatoes in their skins, 5 olives and balsamic vinegar.

Hummus and pitta

5tbsp reduced-fat hummus with 1 wholemeal pitta bread and vegetable crudités. Plus 1 kiwi fruit.

Filling dinners (around 450 calories)

Spaghetti Bolognese

Dry fry 100g extra-lean minced beef until cooked. Add ½ jar ready-made low-fat Bolognese sauce and sliced mushrooms. Simmer till cooked and serve with a 150g cooked wholewheat spaghetti and salad with fat-free dressing.

Creamy tuna, broccoli and sweetcorn pasta

Mix 150g cooked wholewheat pasta twists with ½ small can tuna, 3tbsp sweetcorn, broccoli florets and 2tbsp low-fat soft cheese with garlic and herbs. Heat through and serve with salad and fat-free dressing. Plus 1 bowl fruit salad.

Salmon supper

1 grilled salmon steak with 3 new potatoes in their skins and lightly-steamed vegetables.

Cheese and mushroom omelette

Make an omelette in a non-stick frying pan with 2 beaten eggs, 1tbsp skimmed milk, a handful of sliced mushrooms and 2tbsp grated reduced-fat Cheddar cheese. Serve with salad and fat-free dressing and a 10cm piece Granary baguette.

Jacket potato with beans and cheese

1 jacket potato with 1 small can baked beans, 2tbsp reduced-fat Cheddar cheese, salad and fat-free dressing.

Healthy and filling snacks (around 150 calories)

• 5 handfuls of air-popped plain popcorn
• 25g packet of unsalted peanuts
• 1 orange, 1 apple and 1 kiwi fruit
• 1 slice wholemeal bread with 1 hard-boiled egg and salad.
• ½ carton fresh vegetable soup.

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