Shape Up 5-meals-a-day diet plan

Lunch/300-cal snacks

1. Grilled sardines with tomato and onion salad
Grill 100g sardines and mix together 170g tomatoes, 90g onion, 2tsp lime juice and 1tsp olive oil.(272cals, 14.9g fat)

2. Broccoli and garlic penne
Cook 150g penne and add 1 clove garlic (crushed), 110g boiled broccoli, 15g Parmesan cheese and 7g reduced-fat spread.(292cals, 9.8g fat) V

3. Pasta and bean soup
Cover 450g dried red kidney beans with water and soak overnight. Heat 125g olive oil in a stockpot, saute 300g chopped onions and 45g garlic puree over a low heat for about 10 minutes and add 1,050g canned tomatoes and 175g tomato puree. Add 2 litres of water, the soaked beans, 1tsp oregano, 2 bay leaves and 1tsp basil. Bring to the boil, boil rapidly for 15 minutes, then turn heat down, cover partially and simmer for 1?-2 hours, stirring occasionally. Add pasta, season and simmer for 20 minutes. Serve garnished with a handful of chopped parsley. Serve yourself a 300g bowlful.(289cals, 11.5g fat) V

4. Soda bread with Parma ham, tomatoes and olives
Serve 100g soda bread topped with 20g Parma ham, 85g cherry or plum tomatoes and 12g black pitted olives.(299cals, 3.7g fat)

5. Spaghetti with tomato and garlic sauce
Serve 150g boiled wholemeal spaghetti with 85g tomato and garlic pasta sauce and 15gParmesan cheese. (277cals, 7.5g fat) V

6. Stuffed aubergine
Cut 350g aubergines in half and bake for 30 minutes at 190C/375F/gas mark 5. Saute 40g chopped shallots in 10g olive oil for 5 minutes and add 85g chopped tomatoes, 30g sultanas, 170g boiled brown rice, 15g fresh parsley and salt and pepper. Scoop flesh from aubergine and mix with rice mixture, then pile this back into the aubergine cases and place under a hot oven to heat through for 10 minutes. Serve yourself a quarter of this. (293cals, 7.8g fat) V

7. Fruit smoothie with banana and peach
Blend 100g banana, 60g peach, 125ml tropical fruit juice and 125ml low-fat yoghurt.(282cals, 1.6g fat) V

8. Cream cheese and banana sandwich
Fill 2 slices (72g) of brown bread with 100g sliced banana and 40g reduced-fat soft cheese.(306cals, 5.3g fat) V