Step 2: Pulling together your meal plan
Having identified foods that are low or high in fat, it's time to put together a meal plan that works for you. You will soon get the hang of it and learn as you go. Below are some ideas to start you off.
It is a good idea to make a shopping list before your weekly shop. If you are in a rush or feeling hungry it is easy to lose sight of all your good intentions. You can also check food labels online on supermarket websites before you go to find out if individual foods are suitable.
- Whole wheat biscuits (such as Shredded Wheat, Weetabix or Oatibix) with skimmed or 1% milk.
- Porridge made with skimmed or 1% milk and topped with a spoon of honey and a handful of raisins.
- Fruit smoothie – 1 ripe banana, cranberry juice, and frozen red fruit blended together and served with a n English muffin toasted and spread with a “light” spread or marmite.
- Lean bacon butty – lean back bacon, trimmed of all fat and grilled. Served in a toasted bun with tomato ketchup.
- Home-made muesli, made with rolled oats, and a variety of dried fruits served with low fat yoghurt.
- Kedgeree made from poached smoked haddock, boiled rice and curry paste topped with hard-boiled egg quarters.
- Jacket potato served with cottage cheese, a side salad with a low fat dressing.
- Chunky vegetable soup and a wedge of crusty wholegrain bread.
- Sandwiches made with lean ham, mustard and watercress, or tinned tuna and cucumber.
- Baked beans on toast or for something different try mashed banana on toast.
- Pasta with tomato sauce.
- Chicken pasta salad.
- Poached or grilled fish served with boiled new potatoes and peas.
- Fish cakes served with salad and a sweet chilli sauce.
- Cottage pie made with Quorn or very low fat minced beef.
- Stir fry pork with vegetables and noodles.
- Spicy vegetable burgers.
- Vegetable risotto.
- Hearty chicken casserole.
- Fresh, dried, canned and frozen fruits.
- Fresh vegetables served with tomato salsa or cottage cheese.
- Popcorn – cooked with the minimum of added fat or oil.
- Ready to eat breakfast cereals.
- Fat free yogurt.
- English muffins toasted and spread with jam, marmalade, honey or yeast extract.
- A glass of skimmed or 1% milk.
- Crispbread spread with cottage cheese.
Ready to move on to Getting confident with low fat eating?