5-meals-a-day diet plan

6. Rice noodles with turkey
Serve 290g cooked rice noodles in 300ml miso-flavoured stock (miso paste is sold in most supermarkets), garnished with 90g boiled turkey, shredded, 110g pak choi, 60g sliced carrots, 10g sliced spring onions and 1tsp sesame oil.(394cals, 8.3g fat)

7. Pan-fried sea bass with onion relish
Pan-fry 145g sea bass fillets and serve with 50g shop bought onion relish, 175g boiled new potatoes and 75g steamed leeks.(385cals, 5.3g fat)

8. Tofu and vegetable stir-fry with noodles
Heat 15g rapeseed oil in a wok, add 1 clove of crushed garlic, a few slices of ginger and stir-fry for a couple of minutes. Now add 30g canned straw mushrooms, 30g mangetout, 20g canned water chestnuts and 120g cubed tofu. Stir-fry for about 5 minutes, add 1tsp oyster sauce and 15ml water, mix and pan fry for another minute. Serve 1 portion with 200g boiled plain noodles.(352cals, 14.7g fat) V

9. Low-fat chicken kebabs Serve 1 portion of the kebab with a small bowl (150g) of boiled brown rice and 1 portion of green vegetable medley (395cals, 5.7g fat)

10. Chicken and mushroom stir-fry
Serve 1 portion of the stir-fry with 1 medium bowl (230g) of boiled wholewheat noodles.(323cals, 5.9g fat)

11. Prawn, lime and papaya salad
Serve 1 portion with a small bowl of cooked rice noodles.(407cals, 7.9g fat)

12. Pea and pumpkin curry
Serve 1 portion of curry with 175g steamed Thai fragrant rice.(392cals, 7.5g fat) V

13. Low-fat Thai chicken curry
Eat 1 portion of the curry with 175g steamed Thai fragrant rice and 1 serving of green vegetable medley(392cals, 3.3g fat)