Shape Up 5-meals-a-day diet plan

Breakfast/150-cal snacks

1. Baked summer fruits with low-fat fromage frais
Bake 60g raspberries, 70g peach, 50g strawberries and 40g blackberries in a slow oven for 30 minutes. Top with 1 pot of very low-fat fromage frais. (134cals, 0.6g fat) V

2. Diet bio yoghurt with stewed prunes
Serve 120g stewed prunes served with 1 pot of diet plain yoghurt. (148cals, 0.6g fat) V

3. Sesame Ryvita with apple and lemon curd
Top one slice of sesame Ryvita with 150g sliced apple and 2 tsp lemon curd. (151cals, 2.2g fat) V

4. Baked beans with grilled mushrooms and grilled tomato
Serve 190g of reduced-sugar and reduced-salt baked beans with 60g grilled mushrooms and 65g grilled tomatoes. (158cals, 1.6g fat) V

5. Weetaflakes with raisins
Top 1 bowl (30g) Weetaflakes with a handful of raisins and 125ml skimmed milk. (142cals, 0.3g fat) V

6. Tropical muesli
Serve 1 bowl (30g) unsweetened tropical museli with 125ml skimmed milk. (150cals, 2.5g fat) V

7. Pumpernickel bread with cream cheese
Top 1 slice of pumpernickel bread with 20g reduced-fat cream cheese. (100cals, 2.1g fat) V

8. Multigrain rye crispbread with pineapple and cottage cheese
Top 1 slice of multigrain rye crispbread with 30g sliced fresh pineapple and 15g reduced-fat cottage cheese (120cals, 0.9g fat) V

9. Porridge with strawberries
Top 1 bowl of instant porridge (made with a small cup of skimmed milk) with 60g fresh chopped strawberries. (144cals, 1.9g fat) V