Shape Up 5-meals-a-day diet plan

250-cal snacks

1. Scotch pancakes with peaches and fromage frais
Top 2 small (50g) Scotch pancakes with 60g sliced fresh peaches and 1 pot of low-fat plain fromage frais.(239cals, 6.4g fat) V

2. Bagel with hummus and carrot
Fill 1 plain (70g) toasted bagel with 30g hummus and 40g grated carrots.(235cals, 5.2g fat) V

3. Crumpets with Edam and tomato
Top 2 small (70g) toasted crumpets with 40g reduced-fat Edam cheese and 65g cherry tomatoes.(242cals, 5.3g fat) V

4. Tuna salad
Mix together 125g canned tuna in spring water, 1tsp olive oil, 50g cos lettuce, 60g cherry tomatoes, 30g blanched French beans and 4 stoned black olives.(257cals, 10.7g fat)

5. Curried carrots and lentil
Dice 75g carrots and 30g onions, then add 95g water, 15g raisins, 1tsp olive oil, 1 tsp curry powder, salt and pepper. Bring to boil, simmer for 20 minutes and serve piping hot.(252cals, 8.4g fat) V

6. Colcannon
Blanch 225g shredded green cabbage for 5-7mins and drain. Combine 225g mashed King Edward potatoes with 200g chopped leeks, 100ml skimmed milk, 15g olive oil, some grated nutmeg and rock salt and black pepper. Serve yourself a 300g portion.(214cals, 8.6g fat) V

7. Spicy roast potatoes and carrots
Follow this tasty recipe and serve yourself 1 portion. (210cals, 10g fat) V

8. Goulash soup
Serve 1 bowlful.(218cals, 9g fat)

9. Lemon-infused potato salad
Serve 1 portion of this delicious salad with some roasted pepper tart (250cals, 9g fat) V

10. North African salad
Try one serving of this tasty and nutritious salad option.(228cals, 8g fat)

11. Prawn and potato kebabs with mint butter
Serve 1 portion of kebab with a portion of green vegetable medley(247cals, 8g fat)