Shape Up 5-meals-a-day diet plan

Dinner/400-cal snacks

1. Brown rice salad with chickpeas
Mix together 50g canned chickpeas, 100g canned tomatoes, 1 tsp Worcestershire sauce, salt, a dash of Tabasco, 30g onion, ? clove garlic, 200g boiled brown rice and 1 tbsp fresh basil.(376cals, 4.3g fat) V

2. Wholewheat noodles with chicken and vegetables in a Thai fragrant broth
Make this dish with 280g boiled wholewheat noodles, 125g chicken stock, 50g baby sweetcorn, 50g mangetout, half a lemon grass stalk, 1 chilli, 1 clove garlic and 75g boiled chicken breast strips. Serve yourself a 350g portion. (335cals, 5.9g fat)

3. Potato and leek soup with bread
Warm up 250g canned potato and leek soup and serve with 80g French bread. (346cals, 8.9g fat) V

4. Spinach gnocchi with tomato sauce
For the gnocchi use 300g boiled mashed potatoes, 175g spinach, blanched and drained, 1 egg yolk, 7g olive oil, 125g plain flour, salt and pepper. Transfer potatoes onto a floured board, make a well in the centre, add egg yolk, spinach, seasoning and a little flour, mix in well, adding more flour as you go along until you have a firm dough. Divide mixture into small dumplings and cook in boiling water in batches for about 5 minutes. Make a tomato sauce by heating 300g canned tomatoes with 5g crushed garlic and 150g finely grated onions on a moderate to low heat for 20 minutes. Serve yourself 250g of the gnocchi - about a third of this recipe. (342cals, 8.7g fat) V

5. Tofu burger with baked yam and tomato and onion salad
For the tofu burger you need 350g firm tofu, 1 medium onion, chopped, 45g chopped leeks, 75g rolled oats, 20ml soya sauce, 25g breadcrumbs and a handful of coriander leaves, chopped. Mix all ingredients together, shape into burger shapes and bake at 180C/350F/gas mark 4 for 20 minutes. Serve 1 burger with 130g baked yam and 120g tomato and onion salad with 7g low-fat dressing.(408cals, 11g fat) V