Twins, 23, lost more than 7st between them on the new myWW plan

The power of two: Twins, 23, who were spat at and struggled to get up the stairs without getting out of breath lose seven stone between them

WW shared mouthwatering recipes and advice for achieving lasting weight loss with their new myWWplan
Twins Jordanna and Brittany Limmage, from Leicester, lost nearly seven and a half stone on myWW
The WW app can be used to track daily food, activity, find recipes and connect with other WW members

You have vowed 2020 will be the year you discover a slimmer, healthier, more confident you – and now you’re raring to go.

As the gloomy days of January wear on, it can be easy to drift back into old habits, slipping into a demoralising spiral of yo-yo dieting and guilt. But this is where the pioneering new WW programme steps in.

Specifically designed to fit around your lifestyle and the food you like, it could help you to lose half a stone by the end of the month without feeling like you’re making big sacrifices.

You can choose from three food plans – Green, Blue and Purple – knowing that solid scientific research shows you will lose the same amount of weight on each.

Jordanna and Brittany Limmage are 23-year-old twins who have between them lost nearly seven and a half stone on myWW.

The sisters, who live in Leicester with their mother Helen, a 50-year-old nursery nurse and care worker, sister Elise, 17, and brother Kye, ten, are following different colour plans but still share meals at home.

Jordanna, who works in customer services, lost four and a half stone going from 15st 5.5lb to 10st 12lb following the Blue plan.

Jordanna (pictured left), who is 5ft 8in, had a start weight of 15st 5.5lb and is now 10st 12lb, after following a WW plan. Brittany Limmage (pictured right) follows the Green plan and at 5ft 7in had a start weight of 17st 6.5lb. She now weighs 14st 9lb

SHE SAYS: ‘I now feel like I’m living a completely new life. I’m so happy in my own skin – a very far cry from how I felt when I first joined WW two years ago. I’d been bullied at school because of my weight – someone even spat at me once.

‘So I gradually became more withdrawn and barely went out. I hated buying clothes in shops because I didn’t want to look in the mirror.

‘At my heaviest, I weighed 15st 5.5lb (I’m 5ft 8in tall) and a lot of that was around my hips and thighs, which I absolutely hated as nothing fitted. I was a dress size 16/18.

Jordanna (pictured with Brittany aged 17 before their dramatic transformation) was persuaded to join WW after seeing her sister lose almost two stone in a year

‘I love wearing baggy clothes – but you need to be slimmer to look good in them. I worried people might think I wore them because that’s all that I could find to get into. I also used to hate eating in restaurants as I could see other people glancing over at me.

‘My sister had lost around a stone and a half in a year at WW and I was really envious of how happy and confident she was, cooking her own food and socialising with friends. She persuaded me to go along to WW with her and I burst into tears at my first visit. I couldn’t believe I’d let myself get that big.

‘But I really focused on the programme and was amazed at how easy it was. It was particularly good to have my sister there to inspire me.

‘I loved the fact that nothing was out of bounds – if you want to eat cake, you can have some so long as you track it. And I do love cake! I’m also still able to have the bacon sarnies I love – but now I track the bread and use bacon medallions, which have the fat trimmed off.

‘For me the WW app has been brilliant – not only can you use it to track your SmartPoints but it can also scan barcodes, so if you buy food when you’re out and about you can easily track it on your phone and it will tell you the SmartPoints value.

Fitness should be fun

WW encourage members to use FitPoints to track regular physical activity

At WW, we believe all activity is good activity – you’ll soon see how quickly you’ll feel fitter, healthier and more confident.

The trick is to find something you enjoy so it’s easier to stick with it long-term.

You can boost your SmartPoints Budget by earning FitPoints for any activity you do – from dancing and swimming to gym classes and weight training! Based on the latest science, FitPoints is a personalised measurement of your activity based on your height, weight, age and gender, and it encourages you to make exercise choices that will have the greatest health pay-offs for you.

The most common reason people give for not engaging in regular physical activity is a lack of time. FitPoints helps you make the most of the time you do have.

As you can see from the examples below, strength and high-intensity activities earn more FitPoints:

FitPoints earned*

Walking for 30 minutes 2

Circuit training for 30 minutes 5

Running for 30 minutes 9

‘I’m young and want to be able to grab a snack when I’m out rather than stay at home cooking, so the app has helped me to live my life to the full and stay on track.

‘I lost most of my weight on the WW Freestyle programme (which is now the Blue food plan) and I’ve stuck to this because it worked so well.

‘I can base my meals around a long list of ZeroPoint foods – such as chicken, prawns, vegetables, eggs and beans – which don’t count towards my daily allowance, and save my SmartPoints for a glass or two of wine with my friends or that bacon sandwich.

‘I’ve found that myWW has enabled me to plan my life, then add WW on top, rather than the other way round. Now I’m a dress size 8/10 and I can wear clothes that express my personality. I like bold colours and chunky shoes and I enjoy going out in eye-catching clothes I never dared to wear before.

‘As I lost weight, I started to get more active and took up body combat classes, HIIT (high intensity interval training) and body pump. Now I’m also a qualified personal trainer – and I’m so proud of how fit and strong I am.

‘It’s made me feel much more self-reliant too. The other day, one of the tyres on my car burst – it was quite heavy work but I was able to change it on my own. I was so proud of myself – I’d never have been able to do something like this two years ago.’

Brittany Limmage works in a nursery and lost nearly three stone, going from a size 24 to a size 12/14. She follows the Green plan.

SHE SAYS: ‘The turning point for me was the day I bought a shirt that was a size 24 but was still too small. That really made me ask where my life was going, because I was only 19. I couldn’t even walk upstairs without getting out of breath.

‘I was a typical teenager – going out with my friends, eating kebabs and drinking cider or Malibu. I didn’t notice what I was eating and never dreamed of doing exercise. I was always feeling hungry but I was constantly eating. I’d be thinking of chocolate before I’d even finished my dinner.

‘I dreaded buying clothes but I had to keep buying them because I was getting bigger and bigger. I dreamed of being able to wear tight jeans and cropped tops but in reality I was depressed and would do anything to avoid looking in a mirror.

‘In my teens I’d joined WW and lost three stone, but then I put it all on again because I lapsed back into my old ways. Soon I was back to where I started – but worse. At my heaviest I weighed just over 18 stone (I’m 5ft 7in tall).

‘Then three years ago I decided my New Year’s resolution would be to lose weight and get healthier for good. I joined WW again and was determined to stick with it, however long it took. I joined a gym and concentrated on making this ‘my time’.

Brittany, who bases her meals around the Green Plan, revealed she now enjoys going to the gym and takes different classes (file image)

‘The weight did start to drop off – I lost a stone in the first six months – but this time I was motivated by much more than a number on the scales.

‘I knew I needed a change of lifestyle, not just a diet, and for me WW was perfect. I wanted to weigh and measure my food and I needed the security of a plan that gave me portion control.

What you get as a WW member

■ The WW app: Our 4.8 starrated app is excellent for tracking daily food and activity, finding recipes and connecting with other WW members.

It helps you keep track of your myWW plan as it keeps a personalised record of your SmartPoints and rollovers.

It also scans barcodes, giving you a SmartPoints value for food and snacks in the shops, according to your customised plan.

Plus you can get help with meditation, access audio workouts and track your wellness journey.

■ Recipes: Access to thousands of quick and easy recipes using simple, nutritious ingredients, with their SmartPoints already calculated, to fit your customised plan.

■ Online: Chat to an expert Online Coach for guidance and advice when you need it, 24/7.

■ Connect: A social community full of inspiration and support from fellow WW members.

■ WW Workshops: Face-to-face weight-loss support from an expert WW Coach.

■ Plan: Access to the science and behaviour-based myWW personal assessment to find the most suitable plan for you.

‘I feel so much happier and more confident now. I’m a size 12 on the top and a size 14 on the bottom and I wear crop tops with pride, as well as colourful clothes – I recently bought a zebra-print dress and a bright orange pair of trousers.

‘At first I followed the Freestyle programme but when they were trialling myWW I volunteered and switched to Green, which I love because it gives me a sizeable SmartPoints Budget to spend on foods I enjoy – so I can use it for a gin and slimline tonic, for instance, if I go out with friends on a Saturday night.

‘Nothing is off limits but the key is to plan ahead. Green also requires me to track and portion-control many foods (as the ZeroPoint food list is shorter than on the other colours) and this discipline and structure works for me. ‘I often cook for both of us at home.

‘I base meals around the Green plan, where fruit and non-starchy veg are the basis of the ZeroPoint foods list. I’ll text Jordanna to tell her what I’m planning and ask if she wants some too – then we both use the app to calculate the SmartPoints values of the food for our colour.

‘I’m proud of myself for sticking to my healthy lifestyle and really look forward to my time in the gym. I do different classes and also work out by myself.

‘I just plug in my headphones and it helps me to escape. ‘Afterwards I feel calmer and more positive – I feel like I can tackle anything head-on these days.’

GET YOUR CUSTOMISED myww PLAN WITH ONE MONTH OF FREE WORKSHOPS WORTH £32.95

Find out more at MyMail.co.uk Terms apply.

The weight-loss plan that’s tailor-made for you! You WILL achieve healthy and long-lasting weight loss with the new myWW plan, which has been designed to suit the way you live your life and the food you love to eat

You have vowed 2020 will be the year you discover a slimmer, healthier, more confident you – and now you’re raring to go.

Sick of mince pies and fired up with post-Christmas resolve, it’s easy to imagine cutting out whole food groups, being content with a very low-calorie diet or devoting time to measuring and batch-cooking.

But we’re all different and the reality for many of us – with busy jobs, commitments, children and grandchildren – is that once the initial rush of enthusiasm wanes, some weight-loss diets are too demanding to keep up, and just downright miserable.

As the gloomy days of January wear on, it can be easy to drift back into old habits, slipping into a demoralising spiral of yo-yo dieting and guilt.

But this is where the pioneering new WW programme steps in.

Specifically designed to fit around your lifestyle and the food you like, it could help you to lose half a stone by the end of the month without feeling like you’re making big sacrifices.

Weekend reporters shared the new WW programme for achieving lasting weight loss, alongside mouthwatering recipes for following the plan for five days

The new, customised myWW™ programme is based on all the science and success you’d expect from WW, with free rein to choose the approach that fits the way you like to eat.

You can choose from three food plans – Green, Blue and Purple – knowing that solid scientific research shows you will lose the same amount of weight on each.

To help you get started, today we’re bringing you an exclusive fiveday myWW meal planner packed with delicious recipes for breakfast, lunch and dinner for all colour plans to help you on your way to losing your first few pounds while enjoying mouthwatering and healthy recipes.

In tomorrow’s Mail on Sunday and next week’s Daily Mail, we will share more inspiring suggestions of how to brighten the dull January days with fuss-free recipes for comfort foods, family favourites, vegetarian dishes and warming ‘fakeaways’ – all while sticking to your healthy resolutions.

‘Everyone is different, and our research shows that with losing weight, what works for one person may not for another,’ says Julia Westgarth, Head of Programme at WW, formerly Weight Watchers.

‘That’s why we developed myWW – to give you the freedom to choose a plan that fits in with your life. Nothing is forbidden and you are encouraged to make small changes to get the results you want. You’re more likely to stick with your healthy programme if you enjoy it,’ she says.

The groundbreaking myWW programme builds on the clinically-proven success of the previous Freestyle™ programme, where every food has a designated SmartPoints® value and you’re given a daily and weekly Budget.

On top of this you’ll enjoy ingredients from a substantial list of ZeroPoint™ foods – so-called because they have a SmartPoints value of 0. You don’t have to worry about portion sizes with this long list of go-to foods, with no counting or weighing needed.

You’ll have the freedom to spend your Budget where you choose, making it easier to stick to your plan in restaurants or when out and about.

Before you start our enticing mealplanner, you need to find the colour that suits you best. You could take WW’s easy online assessment (see page 45 for details) or look at our How It Works panel (below). Crucially, myWW has been scientifically shown to work.

In a clinical trial at South Carolina’s Weight Management Center, participants lost an average of 8 per cent of their total body weight following the myWW programme (file image)

Your 5-day meal planner shopping list

Here’s a full list of all you’ll need for the recipes in the five-day meal planner suggested on the following pages.

Although it may seem like a lot of food, do remember it’s all you need for three meals a day for up to four people for five days; you’ll be saving money on takeaways, snacks and coffee-shop impulse purchases.

You may already have some of the store cupboard items and bear in mind that those you buy now could last you for weeks. Best of all, you can rest assured that you’re investing in good-quality, nutritious food that will get you and your family off to a fantastic, healthy start in 2020

FRUIT & VEGETABLES

1 avocado
1 cooking apple 1 large courgette
2 asparagus spears
2 oranges
2 radishes
2 shallots
2 spring onions
3 bananas
2 carrots
4 cucumbers
2 onions
1 red onion
3 lemons
3 limes
4 peaches
5 celery sticks
15 garlic cloves
50g chicory leaves
100g spinach
100g baby heritage carrots
100g baby sweetcorn
175g raspberries
200g green beans
250g tenderstem broccoli
300g pack courgetti
1kg butternut squash Chillies (1 green, 3 red)
Fresh fruit and veg for snacking
Fresh ginger
Fresh herbs (basil, chives, coriander, dill, kaffir lime leaf, lemongrass, flat-leaf parsley, sage)
Lettuce (1 round, 3 little gem) and mixed salad leaves Peppers (3 red, 1 yellow)
Potatoes (2 x 180g baking, 800g new, 425g King Edward)
Tomatoes (3 medium, 370g cherry)

MEAT, FISH & POULTRY

2 x 225g lean beef rump steaks
4 x 150g turkey steaks
8 bacon medallions
60g smoked salmon
125g extra-lean pork mince (5% fat)
200g prawns
300g skinless chicken breast fillet
400g extra-lean lamb mince (10% fat)
400g turkey breast mince

DAIRY, EGGS, CHILLED & FROZEN

20 medium eggs
240g frozen sweetcorn
100g frozen peas
230g fresh tomato salsa
680ml unsweetened almond milk
0% fat natural Greek yoghurt
Dairy-free spread Half-fat Cheddar
Light feta cheese
Low-fat soft cheese
Plain soya yoghurt
Reduced-fat soured cream
Reduced-fat mayonnaise
Ricotta Skimmed milk

BAKERY

Calorie-controlled brown bread (you’ll need a 22g slice)
Fresh breadcrumbs (you’ll need 50g)
Plain flatbreads (you’ll need 4 x 35g)
White tortilla wraps (you’ll need 2 x 40g)
Wholemeal pitta breads (you’ll need 2 x 60g)

STORE CUPBOARD

2 x 160g tins tuna in spring water 2 x
400g tins chickpeas
30g sachet fajita seasoning
Agave syrup
Baking powder
Calorie-controlled cooking spray
Chopped pecans or walnuts
Dried apricots
Dried cranberries
Dried herbs & spices (cayenne pepper, chilli flakes, chilli powder, dried oregano, dried mixed herbs, ground cinnamon, ground coriander, ground cumin, mixed spice, smoked paprika, sumac, fennel seeds, cloves)
English mustard powder Fish sauce
Flour (plain, wholemeal)
Harissa paste Icing sugar
Lemon juice
Macaroni
Maple syrup
Nutritional yeast
Olive oil
Peanut butter powder
Pitted Kalamata olives
Porridge oats
Raisins
Rice vermicelli noodles
Rice wine vinegar
Skimmed milk powder
Soy sauce
Tahini Tomato purée
Unsalted sunflower seeds
Vanilla extract
Vegetable stock cubes
Vietnamese rice paper wrappers
Wheat bran
White wine vinegar
Wholewheat couscous
Wholewheat linguine

In a clinical trial assessing myWW for six months at the Medical University of South Carolina’s Weight Management Center, participants lost an average of 8 per cent of their total body weight.

Participants had an average 24 per cent decrease in overall hunger, with significant reductions in cravings for high-fat and sugary foods. The average participant also recorded lower blood pressure readings.

Meanwhile, 90 per cent thought myWW felt more like a lifestyle and less like a diet, and 96 per cent praised the fact that no foods were ‘off-limits’.

And importantly, 97 per cent agreed myWW helped them to learn healthy long-term habits. The three myWW plans are based on research involving 1,200 people in a digital pilot and trialled in WW Workshops worldwide with about 3,400 members.

Among them were twins Jordanna and Brittany Limmage (see overleaf), who lost nearly seven and a half stone between them following different plans, backed up by the invaluable myWW app to track their daily foods and activities.

Both sisters were astonished at how quickly exercise became an enjoyable part of their lives, after being encouraged to be more active by their WW Coaches. All activity is good activity at WW – find something you enjoy doing and you’re more likely to make it a permanent part of your life.

The three myWW plans are based on research involving 1,200 people in a digital pilot and are rooted on achieving a healthier mindset to avoid emotional eating (file image)

You can earn extra FitPoints® by doing activities you love, and if you don’t have an active lifestyle then WW’s Coaches can offer suggestions.

Anything that gets you moving is great for your health and wellbeing. When you join WW, you’ll have access to group Workshops, the online community Connect, and the WW mobile app that enables you to track food and activity and even scan the barcodes of products in shops for an instant SmartPoints value reading.

Food and fitness are firmly underpinned by a mindset package at WW, enabling you to harness the latest developments in science-backed behaviour change techniques to identify goals and achieve them.

As happier people make healthier choices, the mindset element of the WW programme is rooted in helping you adopt a more positive outlook, using techniques to deal with stress, low self-image and negative thinking, which can lead to emotional eating.

This will help you start 2020 with a spring in your step, on a long-term path to a healthier, happier you.

How MyWW works

All three myWW plans are based on SmartPoints and ZeroPoint foods – the scientifically proven foundation of WW’s global success. Every food and drink has a designated SmartPoints value – one easy-to-use number that guides you towards a healthier pattern of eating. SmartPoints values are calculated according to three key components:

■ Calories establish the baseline for how many SmartPoints the food is worth.

■ Saturated fat and sugar increase the SmartPoints value because too much of them is not good for your health.

■ Protein lowers the SmartPoints value (the more protein in any food, the fewer its SmartPoints) as protein builds and repairs tissue and helps you feel fuller for longer.

Any food or meal that is high in lean protein and fibre (a tuna sandwich without mayo on wholemeal bread, for instance) will always tend to be lower in SmartPoints than a low-protein food which is high in sugar or saturated fat (such as cake).

When you join myWW you’ll be given a customised SmartPoints Budget according to which colour plan you are matched with. On top of your daily SmartPoints Budget you can also tuck into a selection of delicious foods classed as ZeroPoint foods. These are vital for good health, so you’re naturally guided to base your meals around them.

They have a SmartPoints value of 0, meaning you can eat them without worrying about tracking or weighing. Fruit and non-starchy vegetables are ZeroPoint foods on all plans because of their vital health benefits and because there’s a very low risk of eating too many of them.

However, the number of other ingredients on your ZeroPoint foods list will vary according to your colour plan – and will be counterbalanced by your daily SmartPoints Budget, giving you the freedom to eat the foods you want and still lose weight. In general, the longer the list of ZeroPoint foods your plan contains, the fewer daily SmartPoints you’ll have to use on other items.

A PROGRAMME THAT’S DESIGNED TO SUIT YOUR LIFE

The WW programme works because it’s flexible and liveable. But everyone’s needs are different so for the first time ever, WW has come up with three different ways to enjoy the same weight-loss success and health benefits.

For instance, you might find it freeing to have a long list of go-to ZeroPoint foods that you don’t have to track – or you might prefer to have a bigger daily SmartPoints Budget to spend on other foods or eating out. Or you might feel more comfortable somewhere in between.

Take WW’s easy online assessment to be matched to the plan that best fits your lifestyle and the foods you prefer to eat. You’ll be asked to answer 12 questions about how often you like to eat a range of different foods including red meat, fruit and vegetables, carbohydrates, dairy and alcohol.

You’ll also be asked whether you prefer weighing and tracking your food choices or having the option to choose from a long list of ZeroPoint foods to base your meals around. Or you can choose for yourself whether to follow the Green, Blue or Purple plans outlined below, according to which you like the look of.

Then simply look out for the appropriate colour-coded SmartPoints values on our recipe pages and make sure you stick within the SmartPoints Budget for your plan.

GREEN

Green offers the smallest list of ZeroPoint foods but the highest daily SmartPoints Budget of a minimum of 30. ZeroPoint foods include more than 100 fruits and vegetables but with a higher SmartPoints allowance you’ve got greater flexibility to spend your SmartPoints on eating out.

You might choose to follow the Green programme, for instance, if you:

■ Have an on-the-go lifestyle and eat out a lot.

■ Like tracking and portioncontrolling your foods.

■ Enjoy a diet high in fruit and vegetables.

BLUE

Blue is essentially the former WW Freestyle programme – with a daily SmartPoints Budget of a minimum of 23 and the ability to build your meals around more than 200 ZeroPoint foods. As well as fruit and veg these also include lean proteins, seafood, fat-free dairy, beans and eggs.

You might choose Blue if you:

■ Want the freedom of a moderate SmartPoints Budget to spend however you want.

■ Still find it reassuring to be able to base meals and snacks around an extensive list of ZeroPoint ingredients from eight different categories without weighing or tracking.

■ Would like a food plan that combines some of the advantages of both Green and Purple – or if you are unsure which colour plan to choose.

PURPLE

Purple has the longest list of ZeroPoint foods (300) for you to base your meals around without measuring or tracking. In addition to the ingredients on the Blue ZeroPoint foods list, on Purple you can also eat potatoes and wholegrain pasta and grains without weighing or counting. But this is balanced by the smallest daily SmartPoints Budget of a minimum of 16.

You might choose Purple if you:

■ Like to eat carbohydrates at most meals.

■ Don’t want to have to weigh or portion-control all your food.

■ Don’t like tracking your meals or keeping a food diary.

You’ll lose the same amount of weight on all plans so long as you don’t exceed your SmartPoints Budget (a healthy rate of weight loss is ½-2lb a week).

When you join WW, you’ll get a personalised SmartPoints Budget that takes into account your height, weight, age and gender to ensure optimum health and a steady rate of weight loss. You will also get extra weekly SmartPoints to use on treats, bigger portions and on nights out.

Up to 4 unused SmartPoints from your daily Budget can be rolled over into your weeklies. As long as you don’t go over your total in any sevenday period, you can dip into your weeklies at any time.

The choice – and the flexibility – is all yours! So why not sign up to WW to find out which plan is best for you. WW.com/uk.

DAY ONE: To get you started, here is our five-day meal planner with suggestions for breakfast, lunch, dinner and snacks. To make life even easier, we’ve compiled a shopping list of all the ingredients you’ll need (turn to page 43). Look out for the SmartPoints value of your chosen recipe in your chosen colour to help you to keep track of your daily Budget. You can swap dishes from different days, but make sure you substitute a meal of the same SmartPoints value in your chosen colour.

Lamb Koftas with Turkish salad

This delicious lamb Koftas with Turkish salad is a filling dinner choice oozing with fresh flavours (pictured)

Serves 4

Prep time 15 minutes
Cook time 15 minutes
2 x 60g wholemeal pitta breads
400g extra-lean lamb mince (10% fat)
1tsp ground cumin
1tsp ground coriander
¼tsp ground cinnamon
2 garlic cloves, crushed
2tbsp finely chopped fresh flat-leaf parsley
Salt and freshly ground black pepper
Calorie-controlled cooking spray
2 little gem lettuces, shredded
150g cherry tomatoes, quartered
50g light feta cheese, crumbled
½tsp sumac, plus extra to serve
1tbsp lemon juice

Preheat the oven to 200°C/fan 180°C/gas 6. Tear the pitta breads into 3-4cm pieces and put on a baking tray. Bake for 10-15 minutes, until crisp and golden, then set aside.

In a large bowl, combine the lamb, spices, garlic and half of the parsley. Season well. Form the mixture into 12 oval-shaped patties. If you like, you can put the koftas on metal or wooden

skewers to make them easier to turn while cooking. Mist a large non-stick frying pan with cooking spray and set over a medium heat. Add the koftas and cook for 12-14 minutes, turning occasionally, until cooked through.

Put the lettuce, remaining parsley, tomatoes and feta on a serving plate. In a small bowl, combine the sumac and lemon juice, then drizzle over the salad.

Add the pitta pieces and toss, then serve with the koftas and extra sumac sprinkled all over.

Thai chicken wrap

This glorious Thai chicken wrap is a quick and easy lunch recipe that will keep you full until dinner (pictured)

Serves 2

Prep time 15 minutes

Cook time 15 minutes
300g skinless chicken breast fillet, cut into strips
½ a small carrot, peeled and coarsely grated
¼ of a cucumber, halved, deseeded and sliced
Juice of ½ a lime
2 x 40g white tortilla wraps
100g spinach
1tsp reduced-fat mayonnaise

For the marinade

1 green chilli, deseeded and sliced
2 shallots, chopped
2cm piece fresh ginger, peeled and chopped
1 garlic clove
1 lemongrass stem (outer layer removed), chopped
A small bunch of fresh coriander
Juice and zest of 1 lime
1 kaffir lime leaf
1tsp fish sauce
2tsp olive oil

Put all the marinade ingredients in a blender or food processor and blitz until you have a thick paste, then transfer to a bowl. Add the chicken and stir to coat in the marinade.

Cover with cling film and chill for 30 minutes. Meanwhile, in a bowl, combine the grated carrot with the cucumber and lime juice, then set aside.

Preheat the grill to medium and line a baking tray with foil. Put the chicken on the tray and grill for 10-15 minutes, turning occasionally, until done. Set aside.

Warm the wraps to the pack instructions, then divide the spinach between them.

Top with the carrot and cucumber mixture, then the chicken. Wrap the tortillas tightly, folding in the ends and sealing with the mayonnaise.

Asparagus & basil omelette

This superb asparagus and basil omelette (pictured) is a speedy dish that can be paired with toasted bread

Serves 1

Prep time 2 minutes

Cook time 10 minutes
2 asparagus spears, chopped
Calorie-controlled cooking spray
2 medium eggs
1tbsp chopped fresh basil
Salt and freshly ground black pepper
30g ricotta cheese
22g slice of calorie-controlled brown bread, toasted

Microwave the asparagus on high for about 30 seconds, until just tender. Preheat the grill to medium. Mist a small frying pan with cooking spray and put over a medium heat.

Beat the eggs with the basil and 1tbsp of water, and season. Pour the eggs into the pan, swirl around and tip the pan from side to side to allow any uncooked egg to run over the edges of the cooked egg.

Cook until just slightly wet on top. Put the asparagus on top and dollop the ricotta on.

Put the pan under the grill for 2-3 minutes, until the top is just set. Season and serve with the toasted bread.

Baked peach Melba

This refreshing baked peach Melba (pictured) is the perfect healthy dessert for those who have a sweet tooth

Serves 4

Prep time 15 minutes

Cook time 25 minutes
4 peaches, halved and stones removed
Juice of 2 oranges
1tsp vanilla extract
175g raspberries
6tsp icing sugar
400g 0% fat natural Greek yoghurt
40g low-fat soft cheese

Preheat the oven to 180°C/fan 160°C/ gas 4. Put the peaches, cut-side up, in a baking dish. Mix the orange juice with the vanilla extract and pour over the peaches.

Bake for 30 minutes. Meanwhile, put the raspberries, icing sugar and a splash of water into a small saucepan over a medium heat and cook for about 4-5 minutes, mashing the raspberries as you go until the fruit has broken down and released its juices, then pass through a sieve into a small bowl and allow to cool.

Put the yoghurt and soft cheese into a small bowl and stir in half of the raspberry coulis, but not completely, so you can see ripples of raspberry.

When the peaches are cooked and juicy, top with the yoghurt and cheese mixture and drizzle with the raspberry coulis.

DAY TWO

Toasty porridge with spiced apple compote

This delicious toasty porridge with spiced apple compote (pictured) is a heartwarming breakfast dish that will keep you full until lunch

Serves 2

Prep time 5 minutes Cook time 10 minutes

1 cooking apple, peeled, cored and chopped
1tsp lemon juice
1 clove
A pinch of ground cinnamon
60g porridge oats
400ml skimmed milk, plus 1tbsp to serve
2tbsp 0% fat natural Greek yoghurt
A pinch of ground mixed spice

Put the apple in a small lidded pan with the lemon juice, 1tsp water and the clove and cinnamon. Cover and cook gently for 5 minutes or until the

apple starts to break up (add another teaspoon of water if it starts to look dry). Cover to keep warm. Meanwhile, put the oats in a non-stick pan and toast them over a medium-high heat for a couple of minutes or until fragrant.

Add the milk, turn the heat down and slowly bring to the boil, stirring with the handle of a wooden spoon.

Aimmer on the lowest heat, stirring often, for 8-10 minutes or until cooked and creamy. Spoon into bowls and top with the apple compote and a trickle of cold milk around the edge.

Serve with the yoghurt and a sprinkling of mixed spice.

Fruit & grain snack bars

These speedy fruit and grain snack bars (pictured) are a healthy alternative to store bought treats packed with sugar

Makes 32 (1 bar per serving)

Prep time 15 minutes Cook time 15 minutes

Calorie-controlled cooking spray
90g dried apricots
70g dried cranberries
70g raisins
90g porridge oats
75g unsalted sunflower seeds
30g wheat bran
50g chopped pecans or walnuts
50g skimmed milk powder
30g wholemeal flour
1tsp ground cinnamon
½tsp salt
1 ripe banana, cut into chunks
2 medium eggs
100g maple syrup
1tsp vanilla extract

Preheat the oven to 180°C/fan 160°C/ gas 4. Mist a 22cm x 32cm baking tray with cooking spray and line with baking paper, leaving a little hanging over the edges.

Put the dried fruit, oats, sunflower seeds, wheat bran, nuts, milk powder, flour, cinnamon and salt into a food processor, then blitz until the dried fruit is finely chopped but not puréed.

Add the banana, eggs, maple syrup and vanilla extract, and blitz again until just combined. Press the mixture into the prepared baking tray and bake for 15 minutes, or until golden and firm to the touch.

Let it cool completely in the baking tray on a wire rack, then lift out on the paper and cut into 32 bars. The bars can be stored in an airtight container in the fridge for up to 5 days, or frozen for up to 4 months.

Keema Flatbread Pizza

This Keema flatbread pizza (pictured) is the perfect alternative to a high-calorie takeaway

Serves 4

Prep time 15 minutes Cook time 25 minutes

2tsp olive oil
400g turkey breast mince
2tsp ground cumin
2tsp chilli powder
2tbsp tomato purée
35ml lemon juice
200ml vegetable stock, made with 1 stock cube
100g frozen peas
3tbsp chopped fresh coriander
4 x 35g plain flatbreads
40g half-fat Cheddar cheese
1 red chilli, deseeded and, finely chopped l Mixed salad, to serve

Heat the olive oil in a non-stick pan set over a medium heat. Add the turkey mince and cook for 5 minutes, breaking up any lumps with a wooden spoon, until it’s cooked through with no pink remaining.

Stir in the spices and cook for 2 minutes. Stir in the tomato purée, lemon juice and stock, then reduce the heat and simmer until the liquid has almost

evaporated. Remove from the heat and stir in the peas and coriander. Preheat the oven to 200°C/fan 180°C/gas 6.

Carefully unfold the flatbreads – microwaving them for 10 seconds will help them unfold easily without breaking– then arrange them on a baking tray and spoon the turkey mixture over.

Scatter the cheese and chilli over, then bake for 8-12 minutes until the bases are crisp and the cheese has melted. Serve with the mixed salad on the side.

Couscous, courgette & sweetcorn soup

This scrumptious couscous, courgette & sweetcorn soup (pictured) is packed with nutrients for a hearty lunch

Serves 4

Prep time 10 minutes Cook time 15 minutes

2tsp olive oil

1 onion, finely chopped
3 celery sticks, finely chopped
2 garlic cloves, crushed
240g sweetcorn, frozen
200g green beans, chopped
1ltr vegetable stock, made with 2 stock cubes
1 large courgette, chopped
100g wholewheat couscous
Salt and freshly ground black pepper
1tbsp harissa paste
Small handful of fresh coriander, chopped

Heat the olive oil in a large pan over a medium heat. Add the onion and celery, and cook for 5 minutes or until softened.

Add the crushed garlic and cook, stirring, for 30 seconds or until fragrant.

Add the sweetcorn, beans and stock, and bring to the boil. Reduce the heat and simmer, uncovered, for 2 minutes. Add the courgette and couscous and simmer, uncovered, for 2-3 minutes or until the couscous is tender.

Season to taste. Serve the soup with the harissa paste and coriander sprinkled over the top.

DAY THREE

Prawn & chilli linguine

This delicious prawn & chilli linguine (pictured) is a filling dinner dish oozing with seafood flavours

Serves 2

Prep time 10 minutes Cook time 15 minutes

Cook’s tip

If you can’t find spiralised courgette in the shops, and you don’t have a spiraliser to hand, use a julienne peeler to create thin, spaghetti-like strands of courgette

100g wholewheat linguine
300g pack of courgetti
3 medium tomatoes
3 garlic cloves, sliced thin
1tbsp olive oil
1 red chilli, deseeded and sliced
2 pinches of chilli flakes
2tbsp lemon juice
200g prawns, peeled and deveined
Salt and freshly ground black pepper

Bring a large pan of water to the boil, add the linguine and cook according to the packet instructions. Add the courgetti to the pan for the final 1 minute of the cooking time. Drain well.

Meanwhile, dice the tomatoes. Heat a large frying pan over a medium heat. Add the garlic, oil, fresh chilli and chilli flakes, lemon juice and tomatoes.

Cook, stirring, for 5 minutes, until the tomatoes have softened. Add the prawns to the pan and cook for a further 3 minutes, until pink and cooked through. Season.

Add the linguine and courgetti to the pan and toss through the sauce to coat. Serve immediately.

Beef fajita salad bowl

Meat-lovers will enjoy this beef fajita salad bowl (pictured) filled with fresh garden vegetables

Serves 4

Prep time 10 minutes Cook time 15 minutes

Calorie-controlled cooking spray
2 x 225g lean beef rump steaks
30g fajita seasoning
1 red onion, thinly sliced
2 red peppers, each deseeded and thinly sliced
230g fresh tomato salsa
1 round lettuce, leaves separated
1 avocado, peeled, stone removed, flesh thinly sliced
A handful of fresh coriander leaves, to serve
4tbsp reduced-fat soured cream, to serve

Lightly mist the steaks with some cooking spray, then rub half the fajita seasoning over them. Heat a large griddle pan over a high heat until it’s smoking, then griddle the steaks for 2-3 minutes on each side, until cooked to your liking.

Remove from the griddle, cover with kitchen foil and set aside to rest. While the steaks are resting, lightly mist a nonstick frying pan with cooking spray, add the onion and peppers, then stir the remaining spice mix in.

Cook over a medium heat for 6-8 minutes, until the vegetables are softened but not coloured.

Remove the pan from the heat. Slice the cooked steak into thin strips, then stir into the pepper mixture, along with 200g of the tomato salsa.

To assemble the dish, line 4 serving bowls with lettuce leaves, then fill with the steak and pepper mixture. Top with some avocado slices and the remaining salsa, then scatter the coriander over.

Serve with the soured cream on the side.

Turkish-style poached eggs with yoghurt

This splendid Turkish-style poached eggs with yoghurt (pictured) is a delicious breakfast dish that will keep you fuller for longer

Serves 4

Prep time 15 minutes Cook time 12 minutes

Cook’s tip

You can add a toasted 65g flatbread to each serving, for dipping and scooping up the juices. The SmartPoints of each serving will be 12 (Green), 7 (Blue) or 7 (Purple)

1 garlic clove, crushed
1tbsp lemon juice
1½tbsp chopped fresh dill, plus extra sprigs to garnish
250g 0% fat natural Greek yoghurt
Salt and freshly ground black pepper
1½tbsp olive oil
½tsp smoked paprika
¼tsp cayenne pepper
8 medium eggs
1tbsp white wine vinegar
½tsp sumac, to garnish (optional)

Bring a large pan of water to the boil. In a small bowl, combine the garlic, lemon juice, chopped dill and yoghurt. Season. Heat the oil in a small pan over a medium heat.

Add the paprika and cayenne pepper and stir for 1 minute, until the spices turn a deep red colour. Remove from the heat and set aside. Crack the eggs into small bowls or ramekins.

Once the water has come to a boil, stir the vinegar in using a slotted spoon, to create a gentle whirlpool in the pan. Add the eggs, one at a time, and poach for 3 minutes, for just-set yolks.

Remove from the pan and put on kitchen paper to drain. Divide the yoghurt mixture between small serving bowls and top with 2 poached eggs.

Drizzle the spiced oil over and garnish with the extra sprigs of dill and the sumac, if using.

Summer rolls with satay sauce

This glorious summer rolls with satay sauce (pictured) recipe is ideal for a light snack throughout the day

Makes 8 (1 roll per serving)

Prep time 20 minutes Cook time 3 minutes

75g rice vermicelli noodles
8 Vietnamese rice paper wrappers
1 large carrot, cut into matchsticks
1 small cucumber, cut into matchsticks
1 yellow pepper, deseeded and cut into thin slices
2 spring onions, trimmed and thickly sliced
A large handful of fresh coriander leaves
1tbsp olive oil
½tbsp rice wine vinegar
Juice of 1½ limes
1 small red chilli, deseeded and finely chopped
2tbsp peanut butter powder (from supermarkets or online, we used PBfit)
½tbsp soy sauce
2tsp agave syrup

Cook the noodles according to the pack instructions, then cool under cold running water and drain. Carefully fill a shallow bowl with hot water and dip a rice paper wrapper in until pliable.

Transfer the wrapper to a board and place an eighth of the noodles, vegetables and coriander leaves in a line on one side of it, leaving a 3cm border at the top and bottom.

Mix the oil, rice wine vinegar, a third of the lime juice and the chopped chilli together, then spoon a little over the vegetables.

Fold the top and bottom of the wrapper over the ends of the vegetables, then roll the vegetables up in the wrapper and set aside. Repeat with the remaining wrappers.

In a bowl, mix the peanut butter powder with 1½tbsp of cold water, the soy sauce, agave syrup and remaining lime juice. Serve alongside the rolls for dipping.

DAY FOUR

Butternut squash mac & ‘cheese’

This mouthwatering butternut squash mac & cheese (pictured) is perfect for a dinner dish that can be easily shared

Serves 4 Prep time 15 minutes Cook time 1 hour

Cook’s tip

You can top your Butternut Squash Mac & ‘Cheese’ with some sliced tomatoes before baking, for extra flavour but no extra SmartPoints

1 small butternut squash (about 1kg), peeled, deseeded and diced
Calorie-controlled cooking spray
280g macaroni
2tbsp dairy-free spread
2 garlic cloves, crushed
2tbsp plain flour
½tbsp English mustard powder
450ml unsweetened almond milk
20g nutritional yeast (from large supermarkets)
1tbsp snipped fresh chives, plus extra to serve
100g mixed salad leaves l 1tbsp lemon juice

Preheat the oven to 200°C/ fan 180°C/gas 6. Put the butternut squash into a roasting tin, mist with cooking spray, and season to taste. Roast for 35-40 minutes until tender and golden, then blitz in a food processor or mash until smooth.

Meanwhile, cook the pasta for 6-8 minutes until just al dente, then drain and set aside. Put the spread into a large pan set over a medium-high heat. Once melted, add the garlic and cook for 1 minute.

Add the flour and mustard powder and cook, stirring constantly, for 4-5 minutes. Gradually stir in the almond milk and gently simmer for 10 minutes until the sauce is thick enough to coat the back of a spoon.

Season to taste and stir in the nutritional yeast and mashed squash until well combined. Add the pasta and chives and stir to combine, then pour into a 1.2ltr baking dish and bake for 20 minutes until lightly golden.

Dress the salad leaves with the lemon juice, then serve with the macaroni ‘cheese’, with the extra chives scattered over.

Scrambled eggs with smoked salmon & chives

This splendid scrambled eggs with smoked salmon & chives (pictured) breakfast dish is packed with protein

Serves 1

Prep time 5 minutes Cook time 5 minutes

Calorie-controlled cooking spray
2 medium eggs
60g smoked salmon
1tsp chives, snipped

Lightly mist a non-stick frying pan with cooking spray and set over a medium heat. Whisk the eggs in a jug and season well. pour into the frying pan and cook, stirring, for 3-4 minutes until softly scrambled.

Remove the pan from the heat. serve the scrambled eggs topped with smoked salmon and garnished with chives.

Hash brown, sausage & egg cups

These delightful hash brown, sausage & egg cups (pictured) are a flavoursome snack that can also be eaten as a light breakfast

Serves 6

Prep time 20 minutes + soaking Cook time 35 minutes

Cook’s tip

If you want to make these Hash Brown, Sausage & Egg Cups ahead, they will keep for around 2-3 days in a sealed airtight container in the fridge

425g King Edward potatoes, peeled and grated
Calorie-controlled cooking spray
Salt and freshly ground black pepper
½ a small onion, finely diced
½tsp fennel seeds
½ a garlic clove, crushed
125g extra-lean pork mince (5% fat)
5 sage leaves, shredded
5 medium eggs, whisked until foamy
Fresh chives, snipped, to garnish

Soak the grated potato in water for 1 hour, then drain, rinse and drain again. Squeeze out any excess liquid with your hands, then pat dry with kitchen paper.

Mist a 6-hole non-stick muffin tin with cooking spray. Line each hole with baking paper, then mist again. Preheat the oven to 200°C/fan 180°C/gas 6.

Put the potato in a microwave-safe bowl and cook on high for 2 minutes, stirring halfway. Season then press into the base and sides of the prepared muffin

tin to line. Bake for 15 minutes until golden. Meanwhile, mist a non-stick frying pan with cooking spray and cook the onion and fennel seeds over a medium-low heat for 5 minutes.

Add the garlic and cook for another minute, then add the pork and cook for 6-8 minutes. Stir in the sage and season. Spoon the mince mix into the potato cases then pour the eggs over.

Season to taste and bake for 15 minutes until puffed up. Rest for 10 minutes. Remove from the tin and serve garnished with the chives.

Mediterranean tuna salad

This Mediterranean tuna salad (pictured) is a healthy lunch dish filled with fresh garden vegetables

Serves 2

Prep time 10 minutes + cooling Cook time 15 minutes

200g new potatoes
1 little gem lettuce, leaves torn
100g cherry tomatoes, halved
1 cucumber, trimmed and thickly sliced on the diagonal
½ a red pepper, deseeded and chopped
2 radishes, trimmed and thinly sliced
50g pitted Kalamata olives in brine, drained and sliced
2 x 160g tins of tuna in spring water, drained and flaked
1tbsp lemon juice, plus slices to serve
1tbsp olive oil
1 small garlic clove, crushed
½tsp dried oregano
Salt and freshly ground black pepper

Put the potatoes in a small pan, cover with cold water and bring to a boil. Cook for 12 minutes, until tender. Drain and set aside to cool, then cut into thick slices.

Combine the cooked potatoes, lettuce, tomatoes, cucumber, pepper, radishes, olives and tuna in a large bowl; set aside. In a small jug, whisk together the lemon juice, oil, garlic and oregano.

Season to taste. Drizzle the dressing over the salad and toss to combine. Divide between bowls and serve with the lemon slices.

DAY FIVE

Breaded lemon turkey steaks

This breaded lemon turkey steak recipe pairs perfectly with potatoes and salad leaves (pictured)

Serves 4

Prep time 20 minutes + marinating Cook time 40 minutes

Grated zest and juice of 1 lemon, plus lemon wedges, to serve
1tsp dried mixed herbs
Salt and freshly ground black pepper
4 x 150g turkey steaks
600g new potatoes
A small handful of fresh flatleaf parsley, finely chopped
50g fresh breadcrumbs
2tbsp olive oil
Mixed salad leaves

In a non-metallic bowl, mix the lemon zest and juice with the mixed herbs. Season to taste, then add the turkey steaks and toss to coat. Cover and chill for at least 2 hours or overnight.

Cook the potatoes in a large pan of simmering water, for 3540 minutes until tender. Drain and steam dry for 2 minutes, then crush lightly with the back of a fork and stir in the parsley.

Meanwhile, pour the breadcrumbs onto a plate. Add the turkey steaks, one at a time, pressing into the breadcrumbs to coat on both sides.

Heat half the oil in a large non-stick frying pan and add 2 of the steaks. Cook for 4-5 minutes on each side until done. Transfer to a plate lined with kitchen paper and keep warm.

Heat the remaining oil in the pan and cook the remaining turkey steaks. Serve the turkey and potatoes with the lemon wedges and salad leaves.

Roasted broccoli houmous with crudités

This delicious roasted broccoli houmous with crudités snack is a healthy treat (pictured)

Serves 4

Prep time 10 minutes Cook time 25 minutes

250g tenderstem broccoli
2 small garlic cloves, unpeeled
Salt and freshly ground black pepper
Calorie-controlled cooking spray
400g tin chickpeas, drained and rinsed
1tbsp tahini
1tbsp extra-virgin olive oil
1tsp ground cumin
120g plain soya yoghurt
Grated zest and juice of ½ a lemon
100g baby heritage carrots, halved
100g baby sweetcorn
50g chicory, leaves separated
2 celery sticks, cut into 5cm lengths
1 small cucumber, deseeded and cut into batons

Preheat the oven to 200°C/fan 180°C/gas 6. Put the broccoli and garlic into a large roasting tin, season to taste, then mist with cooking spray. Roast for 25 minutes until golden and tender.

Roughly chop the broccoli and squeeze the garlic cloves from their skins, then set aside to cool.

Put the cooled broccoli and garlic into a food processor with the chickpeas, tahini, oil, cumin, yoghurt, lemon zest and juice. Season to taste and blitz until smooth.

Spoon into a serving bowl and serve with the vegetable crudités for dipping.

Pancakes with bacon & bananas

This indulgent breakfast of pancakes with bacon & bananas is a great alternative to traditional fry-ups (pictured)

Serves 4

Prep time 5 minutes Cook time 15 minutes

130g wholemeal flour
1tsp baking powder
A pinch of salt
1 medium egg, lightly beaten
180ml unsweetened almond milk
Calorie-controlled cooking spray
8 bacon medallions
2 bananas
2tbsp maple syrup

Put the flour, baking powder and a pinch of salt in a bowl and stir to combine.

Combine the egg and almond milk in a separate bowl, then stir into the dry ingredients until combined. Put a large non-stick pan over a medium heat and mist with the cooking spray.

Pour 4 spoonfuls of batter into the pan; each should be about 9cm in diameter. Cook for 1½ minutes until bubbles form on the surface, then flip and cook for a further 1½ minutes.

Transfer to a plate and repeat to make 12 pancakes. Mist a large non-stick pan with cooking spray and fry the bacon for 2 minutes on each side until golden.

Thinly slice the bananas. Stack 3 pancakes together per serving, alternating layers of banana and bacon between them, then drizzle ½tbsp maple syrup over each stack to serve.

Jacket potato with creamy chickpea salad

This mouthwatering jacket potato with creamy chickpea salad is a filling lunchtime meal (pictured)

Serves 2

Prep time 10 minutes Cook time 1 hour 20 minutes

2 x 180g baked potatoes
Calorie-controlled cooking spray
95g 0% fat natural Greek yoghurt
5g fresh flat-leaf parsley, chopped
2tsp lemon juice
½ a garlic clove, crushed
Salt and freshly ground black pepper
400g tin chickpeas, drained and rinsed
½ a cucumber, finely diced
120g cherry tomatoes, quartered
4 little gem lettuce leaves, roughly torn

Preheat the oven to 220°C/fan 200°C/gas 7. Mist the potatoes with cooking spray and place onto the top shelf. Bake for 20 minutes then reduce the heat to 180°C/fan 160°C/gas 4 and bake for up to 1 hour, until tender.

Set aside to cool.

Combine the yoghurt, parsley, lemon juice and garlic in a small bowl with 2tbsp water. Season and toss with the chickpeas, cucumber, tomatoes and lettuce. Stuff the chickpea filling into the potatoes and serve.

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