Try this flexible 'little and often' eating plan for keeping your energy levels topped up all day long
More and more people are ditching the traditional three-meals-a-day for grazing or snacking behaviour. This is one of the best ways of keeping you feeling energetic. The danger, however, is that you don't keep an eye on what you're consuming over the course of the whole day, so can easily eat either too much or too little. Read on for great ideas to keep you eating little and often while remaining healthy and nourished.
This plan is based on having five or six small meals a day depending on how much weight you need to lose. If you have one to three stones to lose choose the 1,300-calorie diet plan for a period of four to six weeks. If you have more than three stones to lose, choose the 1,550-calorie diet plan for a period of four to six weeks. This diet plan is designed to be flexible, so you can pick and choose which meal/snack you fancy. Examples of meals and snacks and their calories are given below, including lots of recipe ideas so you can cook fresh food for yourself. Expect to lose around two to three pounds a week.
Before you undertake a diet plan you should always seek help from a health professional. Some eating regimes may not be suitable for people with medical conditions.
How the plan works
| Amount of calories | Calorie breakdown |
| 1,300: | Breakfast: 150 calories |
| Lunch: 300 calories | |
| Dinner: 400 calories | |
| Snacks: 1 x 200 calories;1 x 250 calories | |
| 1,550: | Breakfast: 150 calories |
| Lunch: 300 calories | |
| Dinner: 400 calories | |
| Snacks: 1 x 200 calories; 2 x 250 calories | |
The principle behind having small frequent meals is to maintain a steady supply of sugar/glucose in the body, thus preventing the large falls and rises of blood sugar associated with the traditional three large meals a day. The regulation of blood sugar is controlled within our body by the hormone insulin and a sudden large rise in blood sugar promotes its production. Insulin is associated with the storage of fat.
The diet plan
Allowances per day
Allowances per week
245cals, 13g fat)Breakfast/150-cal snacks
200-cal snacks
250-cal snacks
Lunch/300-cal snacks
Dinner/400-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
1. Fig, melon and banana salad with crystallised ginger
Mix 100g sliced banana, 55g halved figs, 100g chopped honeydew melon and 10g chopped crystallised ginger together. Chill until ready to eat. (163cals, 0.6g fat) V
2. Crunchy tropical fruit salad
Mix 50g sliced papaya, 60g sliced kiwi fruit, 15g passion fruit and 60g pineapple chunks together in a bowl, top with 30g unsweetened muesli, lightly toasted under a medium grill for 5-7 minutes.(182cal, 2.9g fat) V
3. Banana and strawberry smoothie
Whizz 60g fresh strawberries and 250ml cold skimmed milk in a blender with 100g chopped banana; top with ice.(194cals, 0.6g fat) V
4. Rice pudding and raspberries
Top 1 bowl (200g) of canned rice pudding with 60g fresh raspberries.(195cals, 5.2) V
5. Muesli bar and orange
Snack on 1 small muesli bar (33g) and 1 medium (120g) orange.(199cals, 7.4g fat) V
6. Wholemeal bread with cottage cheese and pineapple
Top 2 slices (72g) of wholemeal bread with 30g reduced-fat cottage cheese and 40g canned pineapple chunks.(197cals, 2.2g fat) V
7. Baked potato with baked beans
Top 1 small (100g) baked potato with 70g of reduced-salt and reduced-sugar baked beans(187cals, 0.6g fat) V
8. Hide-and-squeak
Treat yourself to one serving of our luxury version of bubble and squeak.(196cals, 9g fat) V
9. Tabbouleh
Serve 1 portion of tabbouleh with 1 portion of green vegetable medley(154cals, 6g fat) V
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)
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
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
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)