Weight Loss Articles Directory

In this section you can find an extensive resource of weight loss, nutrition and fitness related articles. Plus some useful links to other sites.

2 Week Starter Plan

Need some guidance on getting your diet started? Our nutritionist has put together a 2 week healthy eating plan to give you some inspiration.

Here's how it works:
  • Simply pick and mix from the breakfast, lunch, dinner and snack suggestions. Choose one breakfast, one lunch, one dinner and one to two snacks each day.
  • The daily meal combinations typically contain 1200 - 1400 calories. It is important that you eat a minimum of 1200 calories per day.
  • In addition you have a 125ml semi skimmed milk allowance for tea and coffee. If you do not have milk in your drinks, have a Yoplait Petit Filous Fromage Frais (flavour of your choice) instead - approx 60 calories.

Breakfast Choices

Pick one each day. Don't be tempted to skip! Try to vary what you choose across the week.

Boiled eggs & wholemeal soldiers

1 medium egg (boiled), 2 slices of medium sliced wholemeal bread with 7g low fat spread on each slice.

293 kcals
13.6 g fat
per serving

Porridge with fresh fruit

40g porridge oats, 125ml semi-skimmed milk, 100g summer berries, 1 small apple.

download recipe pdf
278 kcals
5.6 g fat
per serving

Crunchy topped yogurt & fruit pot

125g natural low fat yogurt, 50g fruit compote, 30g honey granola; Layer the fruit and yogurt then top with crunchy granola.

263 kcals
9.5 g fat
per serving

Fruit salad with yogurt & cereal

140g homemade fruit salad (mixed fruit) 125g low fat fruit yogurt, 1 Alpen cereal bar.

251 kcals
2 g fat
per serving

Tropical fruit smoothie with a breakfast muffin & apple

Tropical fruit smoothie (see recipe), Sainsbury's Basics breakfast muffin and a small apple.

download recipe pdf
269 kcals
1.6 g fat
per serving

Poached egg and baked beans on toast

1 medium egg poached, 1 slice of wholemeal toast, 100g baked beans, 7g low fat spread.

259 kcals
9.7 g fat
per serving

Vegetarian Cooked breakfast

1 grilled medium tomato, 44g mushrooms fried in a little oil (tsp), 100g baked beans, 1 slice of wholemeal toast.

267 kcals
9.3 g fat
per serving

Grilled English breakfast

1 slice grilled bacon, 1 grilled chipolata sausage, a grilled medium tomato, 1 poached medium egg on wholemeal toast.

322 kcals
18.3 g fat
per serving

Smoked Salmon & Cream Cheese Bagel

1 Weight Watchers Bagel, 30g light cream cheese, 55g smoked salmon.

283 kcals
6.5 g fat
per serving

Lunches Choices

Carrot, coriander & sweet potato soup, wholemeal bread roll with cream cheese 1 pack of Sunbites Wholegrain snacks

Carrot, Coriander and Sweet Potato Soup, 1 small wholemeal roll with 35g Philadelphia soft cheese, 1 pack Sunbites Wholegrain Snacks.

download recipe pdf
406 kcals
19.1 g fat
per serving

Tomato & pepper soup, 2 Ryvita crispbreads with soft cheese & grapes 1 banana

1 Weight Watchers Bagel, 30g light cream cheese, 55g smoked salmon.

download recipe pdf
397 kcals
12.9 g fat
per serving

Spicy omelette with mixed salad & avocado

Spicy Omelette served with mixed salad with half a medium avocado.

download recipe pdf
427 kcals
32.2 g fat
per serving

Tuna salad pitta bread with carrot & cucumber sticks

Tuna salad pitta sandwiches, 80g carrot and 23g cucumber sticks with 50g reduced fat houmous. A low fat fruit yogurt topped with one crumbled 25% less fat rich tea biscuit.

download recipe pdf
429 kcals
8.7 g fat
per serving

Mackerel on wholemeal toast

125g can of mackerel in tomato sauce on 2 slices of wholemeal toast.

413 kcals
20.6 g fat
per serving

Jacket potato with tuna mayo & sweetcorn, 1 apple

100g jacket potato, 20g low fat spread, 80g of tuna, 80g of sweetcorn, 2 tsps low fat mayo; Cook the jacket potato and add the low fat spread. Mix the tuna, sweetcorn and mayonnaise and spoon over the jacket potato. 1 small apple

409 kcals
25 g fat
per serving

Lean ham, tomato & mayo sandwich with crisps

2 slices wholemeal bread, 2 slices lean ham, 1/2 a tomato, 30g light mayonnaise, 1 pack of Quaver crisps.

441 kcals
18.4 g fat
per serving

Warm turkey & pasta salad

Turkey, pasta salad recipe.

download recipe pdf
416 kcals
12.7 g fat
per serving

Chicken & pepper fajita sandwich Fresh strawberries

Chicken and pepper sandwich recipe with fajita spice. 100g fresh strawberries halved.

download recipe pdf
428 kcals
7.4 g fat
per serving

Tomato & mushroom tortilla pizza Low fat chocolate mousse

1 tortilla wrap, 15g tomato puree, 1 medium green pepper, 80g mushrooms, 30g grated cheese, 1 medium tomato, 30g handful of rocket. Low fat chocolate mousse.

download recipe pdf
448 kcals
18 g fat
per serving

Dinners Choices

Provencal Beef Slow Cooker Stew with mashed potatoes & winter vegetables. Yogurt & apple

Provencal Beef Slow Cooker Stew recipe served with 120g of mashed potatoes, 80g carrots and 85g broccoli. 1 pot of low fat fruit yogurt (125g), 1 x 100g apple.

download recipe pdf
502 kcals
13.5 g fat
per serving

Veggie Chilli with brown rice & salad. Fresh fruit salad

Veggie Chilli recipe served with 50g brown rice and 30g (2tbps) of low fat crème fraîche. Mixed leaf side salad. 140g homemade fruit salad.

download recipe pdf
500 kcals
12.4 g fat
per serving

Rosti Topped Turkey Pie with roasted vegetables

Rosti Topped Turkey Pie recipe served with roasted root veg (50g sweet potato, 65g parsnip, 50g butternut squash) with spray oil. 1 Muller Rice dessert (1% fat).

download recipe pdf
487 kcals
6 g fat
per serving

Lime & Honey Stir Fried Pork with egg noodles. Strawberries & crème fraîche

Lime and Honey Stir Fried Pork recipe served with 75g egg noodles. 100g fresh strawberries and 30ml low fat crème fraîche.

download recipe pdf
491 kcals
22.2 g fat
per serving

Red Pesto Chicken with new potatoes & green beans 1 pear

Red Pesto Chicken recipe served with 120g new potatoes, 90g green beans. 1 x 170g pear. Low fat fruit yogurt with 100g fresh strawberries.

download recipe pdf
514 kcals
13.4 g fat
per serving

Grilled Salmon Fillet with mashed potato, broccoli & green beans. Strawberries & low fat yogurt

Grilled salmon fillet recipe served with 90g (2 tbps) of mashed potato, 90g green beans, 85g broccoli.

download recipe pdf
488 kcals
19.6 g fat
per serving

Quorn Shepherd's Pie with broccoli, Peaches & ice cream.

Quorn Shepherd's Pie recipe served with 85g broccoli. 120g tinned peaches and 60g (1 scoop) of vanilla ice cream.

download recipe pdf
499 kcals
12.6 g fat
per serving

Chicken Risotto with mixed salad Raspberry jelly pot

Chicken Risotto recipe with mixed salad. Low sugar Raspberry Jelly Pot.

download recipe pdf
537 kcals
8.2 g fat
per serving

Creamy Bacon & Mushroom Carbonara with mixed salad peppers. Fresh grapes

Creamy Bacon and Mushroom Carbonara recipe served with mixed salad with 4 rings of coloured peppers and 15ml Pizza Express Light dressing. 100g red grapes.

download recipe pdf
488 kcals
15 g fat
per serving

Spicy Beef Stir Fry with wild rice Fresh fruit salad

Spicy Beef Stir Fry recipe served with 125g long grain and wild rice mix. 140g Homemade fruit salad.

download recipe pdf
497 kcals
11.7 g fat
per serving

Apple, Orange & Ginger Pork Chops with peas & sweetcorn Yogurt & summer fruit compote

Pork Chop recipe served with 120g boiled potatoes, 85g peas and 50g sweetcorn. 100g natural yogurt with 50g summer fruit compote.

download recipe pdf
498 kcals
8.7 g fat
per serving

Smoked Haddock Pie, cauliflower, broccoli & carrots Weight Watchers Belgian Chocolate Mousse

Smoked Haddock Pie recipe served with 90g cauliflower, 85g broccoli and 80g carrots. Weight watchers Belgian Chocolate and Vanilla Mousse.

download recipe pdf
475 kcals
7 g fat
per serving

Turkey Meatballs in Tomato Sauce with tagliatelle Fresh galia melon

Turkey meatballs recipe served with 50g tagliatelle pasta. 300g (2 slices) of galia melon.

download recipe pdf
551 kcals
17.3 g fat
per serving

Veggie Burgers with sweet potato wedges & salad 1 apple

Veggie Burgers in a flour tortilla (recipe) served with 65g sweet potato wedges, mixed salad. 1 x 100g apple.

download recipe pdf
491 kcals
11.4 g fat
per serving

Snacks Choices

Low fat fruit yogurt of your choice

112 kcals
0.9 g fat
per serving

Cereal bar (e.g. Alpen Fruit & Nut)

109 kcals
2.2 g fat
per serving

Chocolate marshmallow brownie

download recipe pdf
95 kcals
0.1 g fat
per serving

Muller rice dessert pot

143 kcals
3.1 g fat
per serving

Two low calorie chocolate cookies

download recipe pdf
68 kcals
1 g fat
per serving

Two digestive biscuits

140 kcals
6.3 g fat
per serving

Sunbites Wholegrain Snack with 40g Doritos Mild salsa dip

130 kcals
5.5 g fat
per serving

Fruit sticks & crème fraîche dip

200g Pre-prepared fruit sticks (from any supermarket) dipped in 30ml half fat crème fraîche.

130 kcals
4.9 g fat
per serving

Fruit sticks & crème fraîche dip

Based on 250ml bottle of Innocent Strawberry and Banana Smoothie.

130 kcals
4.9 g fat
per serving

Fruit smoothie

Based on 250ml bottle of Innocent Strawberry and Banana Smoothie.

140 kcals
0.3 g fat
per serving

Veggie sticks with houmous

30g Carrot, 23g cucumber and 30g celery sticks dipped in 60g mini pot of reduced fat houmous.

100 kcals
5.7 g fat
per serving

Disclaimer
You are advised to seek medical advice before making any changes to your diet or lifestyle with an aim of weight loss. This website and the content provided should not be used by persons under 18, by pregnant or nursing women, or individuals with any type of health condition, except under the direct supervision of a qualified medical professional. The information contained in these articles, and elsewhere on this website, is provided for educational and entertainment purposes only, and is not intended to replace, and does not constitute legal, professional, medical or healthcare advice or diagnosis and may not be used for such purposes. Continue...

FREE diet profile

years
Sex female male
Height
Weight

What is your goal weight?

Nutracheck Blog

Read about all things topical and trending in the world of calorie counting, weight loss and weight maintenance