free 7-day menu

Toast 2 slices wholemeal bread from a small 400g loaf (Healthy Extra ‘b’ choice) and top with sliced banana and 1 level tsp runny honey (1 Syn).

Make our boiled eggs with cumin salt recipe, then add pickled onions, carrot and celery sticks, cherry tomatoes, cucumber, lettuce and 30g Cheddar (Healthy Extra ‘a’ choice).

Creamy mushroom pasta – serve with a salad of lettuce leaves, cucumber, tomatoes and fat-free vinaigrette dressing.

Enjoy 2 Weetabix (Healthy Extra ‘b’ choice) with sliced banana and milk from your allowance (Healthy Extra ‘a’ choice).

Make up plain dried couscous with vegetable stock according to the pack instructions (no butter or oil). Stir in diced cucumber and celery, chopped peppers, halved cherry tomatoes and a squeeze of lemon juice.

Super-filling patties packed with haricot and kidney beans, served with spicy spuds. Enjoy with your favourite salad.

Cook Linda McCartney Red Onion & Rosemary Sausages according to pack instructions and serve with grilled flat mushrooms, cherry tomatoes, baked beans and 2 slices wholemeal toast from a small 400g loaf (Healthy Extra ‘b’ choice).

Fill a 2- or 3-egg omelette with 30g grated Cheddar (Healthy Extra ‘a’ choice), mushrooms, pepper and spring onions. Serve with a big salad.

This spicy rice dish uses Quorn instead of chorizo. Enjoy with your favourite green veg.

Top fat-free natural yogurt with slices of nectarine, pomegranate seeds and 5 crushed pistachio nuts (1 Syn). Enjoy with a latte coffee made using milk from your allowance (Healthy Extra ‘a’ choice).

Serve up this hearty soup with a 60g wholemeal roll (Healthy Extra ‘b’ choice). Follow with a satsuma and a pear.

Fragrant basmati rice with a medley of colourful vegetables in an aromatic curry sauce.

Start the day with this easy oat dish (Healthy Extra ‘b’ choice), prepped the night before.

Mix cooked and cooled pasta with 50g torn mozzarella (Healthy Extra ‘a’ choice), chopped peppers, spring onions, tomatoes and cucumber. Stir through 1 level tbsp extra-light mayo (1 Syn). Follow with a bowl of mixed berries topped with fat-free natural fromage frais.

Packed with veggies and smoky chipotle spices, this is one flavourful chilli.

Fry sliced mushrooms in low-calorie cooking spray and serve with wilted spinach on 2 slices wholemeal toast from a small 400g loaf (Healthy Extra ‘b’ choice).

Microwave a pricked baking potato until soft. Top with baked beans and 30g grated Cheddar (Healthy Extra ‘a’ choice). Serve with coleslaw made from shredded cabbage, grated carrot and finely chopped apple mixed with 3 tbsp fat-free natural fromage frais and 1 level tbsp extra-light mayonnaise (1 Syn).

Rolls of pasta filled with a mouth-watering ricotta mixture and baked with a creamy topping.

Soft-boil 2 eggs and toast 2 slices wholemeal bread from a small 400g loaf (Healthy Extra ‘b’ choice) to make the soldiers for dipping.

Jumbo mushrooms filled with butternut squash, leek, spinach and tomatoes and baked with a cheesy topping.

Tuck into this warming family favourite – using lentils as an ingredient makes it extra filling and comforting.

Toast 2 slices wholemeal bread from a small 400g loaf (Healthy Extra ‘b’ choice) and top with sliced banana and 1 level tsp runny honey (1 Syn).

Make our boiled eggs with cumin salt recipe, then add pickled onions, carrot and celery sticks, cherry tomatoes, cucumber, lettuce and 30g Cheddar (Healthy Extra ‘a’ choice).

Creamy mushroom pasta – serve with a salad of lettuce leaves, cucumber, tomatoes and fat-free vinaigrette dressing.