FREE Weight Loss Meal Plan

First, add all ingredients to a high-speed blender.
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Then, blend until smooth and creamy. For a thinner acai smoothie bowl, add more milk.
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After that, pour into a bowl and top with your choice of toppings. Granola, banana slices, strawberry slices, coconut flakes, and chia seeds are recommended!

• 1 x Banana
• 1 Cup Mixed Berries
• 1/2 Cup Low Fat Greek Yogurt
• 1 Scoop Protein Powder
• 1/3 Cup Almond Milk
• 1 ½ Tbsp Açai Powder
• Topping Options: Blueberries, Grapes, Granola, Chia Seeds, Strawberries, Banana, Coconut Flakes

Combine the tuna, yogurt, chopped onions, basil, and sweetcorn in a bowl, seasoning it to taste with salt and pepper.

Lay out the wrap and place a generous amount of spinach in the middle. Spoon the tuna mixture over the spinach and sprinkle with grated cheese. Fold the wrap securely into a bundle.

Lightly coat with oil spray. Cook in an air fryer or on a frying pan for 6-8 minutes at 200°C with a fan setting, until it achieves a crispy, golden-brown finish.

• 1 Tin Tuna
• 2 Tbsp Low Fat Greek Yogurt
• 1/4 Red Onion
• 1 Tbsp Sweetcorn
• Small Handful of Fresh Basil
• 1 Tbsp Low Fat Greek Yogurt
• Handful of Fresh Spinach
• 30g Low Calorie Cheese
• 1 Low Calorie Wrap

In a mixing bowl, dice the chicken breast into small chunks. Add chicken seasoning, garlic powder, paprika, salt, pepper, parsley, and a dash of olive oil. Mix until chicken is covered.

In a pan, add light butter 2 garlic cloves (chopped), chicken stock, single light cream, Worcester sauce, and lemon juice. Mix well and cook until simmering.

Cook the rice as per packet instructions. Add the green beans in with the rice halfway through cooking the rice.

Add the chicken to the pan and cook in the sauce. Cook the chicken for 12-15 minutes (until done).

To serve, add the rice first, then green beans, and then the chicken.

• 1 Chicken Breast
• 1 Tsp Chicken Seasoning
• 1 Tsp Garlic Powder
• 1 Tsp Paprika
• 1 Tsp Salt
• 1 Tsp Pepper
• 1 Tsp Parsley
• 1 Tsp Olive Oil
• 7g Light Butter
• 2 Garlic Cloves
• 60ml Chicken Stock
• 90ml Single Light Cream
• 5ml Worcestershire Sauce
• 1/2 Lemon Juice
• 150g Basmati Rice
• 50g Green Beans

Mashup 1/2 an avocado in a bowl (use a fork for ease).

Add 2 eggs to a container and whisk until smooth.  Then, pour the eggs into a hot pan.

After that, dice the bacon and add it to a pan (you can use the same pan as the eggs but the eggs won’t end up being that fluffy if it’s cooked in with the bacon).  Cook the bacon until golden & crispy.

Take 1 low calorie wrap and add the avocado, eggs, and bacon.  Top with some low calorie cheese and fold the wrap.

Fold over the sides and then the bottom.  Then, roll the bottom up to the top of the wrap, keeping the sides tucked in as you go.

• 1/2 Avocado
• 2 Eggs
• 2 Bacon Rashers
• 40g Low Calorie Cheese
• 1 Low Calorie Wrap

First, add the diced beef to a mixing bowl. Add salt and some soy sauce. Mix until well coated.

Add the beef to a pan, along with the mixed frozen stir-fry veg and chopped garlic.

In a jug, boil water and cook the noodles as per packet instructions. Once done, add the noodles to the pan with the beef.

Add the black bean sauce and mix well. Once the beef is cooked to your preference, pour the stir-fry into a deep bowl.

Top with sesame seeds and more soy sauce if you wish.

• 1/2 Pack Diced Beef
• Salt & Pepper
• 1 Tsp Soy Sauce
• 1 Tsp Garlic Powder
• Mixed Frozen Stir Fry Veg
• 1 Slab Noodles
• 2 Garlic Cloves
• 0.5 Tsp Ginger
• 1/2 Pack Black Bean Stir Fry Sauce
• Topping: Sesame Seeds

Add the penne pasta to a pot of boiling water (cook according to packet instructions).

Take the chicken breast and season with paprika, salt & pepper, and garlic powder (make sure to coat both sides).  Add the chicken breast to a pan and cook for 10-15 minutes.

In a blender, add the tomato passata, cottage cheese, peri peri sauce, and oregano.  Blend until creamy smooth.

Once done, drain the water from the pasta and add the pasta back in the pot.  Pour the sauce into the pasta pot and mix well.

To serve, add the pasta first, and then the chicken breast.  Top with some low calorie cheese and oregano.

• 1 Chicken Breast
• 90g Penne Pasta
• 1 Tsp Paprika
• 1 Tsp Garlic Powder
• 65g Tomato Passata
• 55g Cottage Cheese
• 10g Peri Peri Sauce
• 1 Tsp Oregano
• Toppings: Handful Low Calorie Cheese, Oregano

In a large bowl,  add the yogurt, banana, strawberries, blackberries, granola, raspberries, and chocolate chips.

Top with cinnamon and coconut flakes if you wish. Flak seeds are also an optional extra.

• 3 Tbsp Low Fat Greek Yogurt
• Handful Strawberries
• Handful Banana
• Handful Blackberries
• Handful Granola
• Handful Rasberries
• 1 Tsp Chocolate Toppings
• 1 Tsp Cinnamon
• 1 Tsp Coconut Flakes

To make this a quick and easy recipe, dice the chicken into strips and add it to a pan. Season the chicken with paprika, salt, and pepper.

Add the red pepper and spinach to the pan (be generous with the spinach).

Once cooked, microwave the tacos (as per packet instructions) and once done, add all the cooked ingredients to the tacos.

Top with low calorie cheese and sriracha sauce (to add some kick).

• 1 Chicken Breast
• 1 Tsp Smoked Paprika
• 1/2 Red Pepper
• 1/2 Red Pepper
• Handful Spinach
• 3 Tacos
• 40g Low Calorie Cheese

First, dice the chicken into small chunks.  Add the yogurt, pepper, garam massala, and turmeric.  Mix until well covered.

In your pan, add the butter, onions, garlic, and seasoning.  Once the onions start to brown, then add in the basmati rice, water, and salt.  Cook the rice for 10-15 minutes (until soft).

Next, add the chicken to a separate pan in addition to the rest of the onion, tomato passata, light cream cheese, and all the seasoning from earlier.  Cook for 15 minutes and mix in well.

One everything is cooked, plate up with the rice, chicken, and garnish with parsley or coriander.  Finish off with some low fat greek yogurt.  Enjoy!

• 1  Chicken Breast
• 30g Low Fat Greek Yoghurt
• Salt & Pepper
• 1/2 Tsp Turmeric
• 1 Tsp Garam Masala
• 3g Light Butter
• 1/2  Onion
• 2  Garlic Cloves
• 150g Basmati Rice
• 100ml Water
• Handful Parsley
• 110g Tomato Passata
• 21g Light Cream Cheese

To begin, in a mixing container add the oats, yogurt, almond milk, protein powder, cocoa powder, chocolate chips, and vanilla extract. Give everything a good mix.

To assemble, in a masonry jar, add the oat mixture layer-by-layer, ensuring to separate each layer by some chocolate chips.

Top with coconut flakes as an optional extra.

• 45g Rolled Oats
• 180g 0% Fat Greek Yoghurt
• 65ml Almond Milk
• 1 Scoop Protein Powder
• Tbsp Cocoa Powder
• 20g Chocolate Chips
• 1 Tsp Vanilla Extract

Rinse the rice thoroughly and follow the package instructions for cooking.

Take the salmon fillets and season well with salt, pepper, and optional paprika. Air-fry the salmon at 200 degrees for 20 minutes.

Sauté the spinach along with ginger and garlic until the spinach has wilted, then pour in soy sauce and continue to stir for an additional minute.

After the salmon is cooked, brush each piece with about a tablespoon of teriyaki sauce and sprinkle with sesame seeds.

Serve the prepared dish in a bowl, or pack it for the upcoming week.

• 1 Salmon Fillet
• 50g White Rice (dry weight)
• Handful Spinach
• 2 Garlic Cloves
• 0.5 Tsp Ginger
• 15ml Teriyaki Sauce
• Tbsp Soy Sauce
• 3.5g Sesame Seeds
• Salt & Pepper

Combine the prawns with garlic, lemon zest, and a touch of olive oil, then set aside to marinate.

Finely dice all the vegetables. Cook the chorizo and onions until they begin to soften and the chorizo starts to ooze its flavourful oil.

Stir in the garlic, bell peppers, zucchini, and cherry tomatoes, as well as the tomato paste and chopped basil stalks. Sauté everything for 5-10 minutes until the vegetables are tender.

Introduce the orzo pasta to the pan, along with a teaspoon of smoked paprika, and add just enough water to cover the ingredients.

Crumble in a chicken stock cube and season with a pinch of salt and pepper. Cover with a lid and let it simmer gently for 15-20 minutes, stirring occasionally to prevent the pasta from sticking, and add more water if necessary.

When the orzo is tender, adjust the consistency with a bit more water if needed to achieve a creamy, flowing texture. Enhance the flavour with a spoonful of crème fraîche, and a generous amount of chopped basil. Combine everything well and adjust the seasoning with salt and pepper as desired.

In a separate pan, quickly fry the marinated prawns with a little salt and pepper for 2-3 minutes, or until just cooked, flipping them regularly.

Plate the creamy orzo and top it with the succulent prawns.

• 1/2 Red Onion
• 100g Chorizo
• 4 Garlic Cloves
• 1/2 Red Pepper
• 1/2 Courgette
• 200g Cherry Tomatoes
• 1 Tbsp Tomato Puree
• 200g Orzo
• Tsp Paprika
• 1 Chicken Stock
• 1 Pack Raw King Prawns
• 1 Tsp Olive Oil
• 1 ½ Tbsp Low Fat Creme Fraiche
• Handful Fresh Basil

Dice the half onion into small pieces and start cooking the onion in a pan. Once the onion has started to brown, add the spinach.

Add 2 eggs with the milk and whisk until completely blended. Once done, add the eggs and milk to the pan. Season with salt and pepper.

Place a lid over the pan in order to cook the top of the omelette without needing to flip it. Top with cheese halfway through.

Once cooked, add it to a plate and top with mire cheese if necessary.

• 1/4 Onion
• 2 Eggs
• 1/4 Cup of Milk
• Handful of Spinach
• Salt & Pepper
• 10g Low Calorie Cheese

Dice the chicken into strips. Season with paprika, salt & pepper, garlic powder, and soy sauce. Mix until chicken is coated.

Cook the chicken in a pan until crispy. In the same pan, cook the onion, pepper, spring onions, and garlic. Add some more soy sauce.

Cook the noodles as per packet instructions and once done, add them to the pan.

Once all cooked, plate up and top with sesame seeds.

• 1 Chicken Breast
• 2 Tsp Paprika
• Salt & Pepper
• 1 Tsp Garlic Powder
• 1/2 Onion
• 1/2 Red Pepper
• 3 Spring Onions
• 2 Cloves Garlic
• 20ml  Soy Sauce
• 1 Slab Noodles
• Garnish Sesame Seeds

Dice the sweet potato into small chunks. Add smoked paprika, salt & pepper, garlic powder, and a drizzle of olive oil. Mix in with the sweet potato until well covered.

Cut the salmon into small chunks (similar size to the sweet potato). Season with salt & pepper and parsley.

Add the sweet potato and salmon to the air-fryer and air-fry for 20 mins.

In a pan, cook the long stemmed broccoli and garlic, and ginger.

Once the sweet potato and salmon are cooked (as well as the broccoli), plate up and top with fresh parsley.

• 1/2 Sweet Potato
• 1 Tsp Smoked Paprika
• Salt & Pepper
• 1 Tsp Garlic Powder
• 1 Tsp Olive Oil
• 1 Salmon Fillet
• 1 Tsp Parsley
• Handful of Long Stemmed Broccoli
• 2 Cloves Garlic
• 0.5 Tsp Ginger

Cut the bacon into chunks or strips. Add the bacon to a pan, as well as the chestnut mushrooms, cheery tomatoes, and spinach.

Once the bacon is nearly cooked, add the 2 eggs into the pan. Place the lid on the pan so that the eggs can cook on top without needing to flip the eggs.

Once cooked, plate up and enjoy.

• 2 Smocked Bacon Rashers
• 6-8 Chestnut Mushroom
• 2 Eggs
• Handful of Cherry Tomatoes
• Handful of Spinach
• Salt & Pepper

First things first, chop up the potatoes into small, bite-sized chunks.  Season with paprika, garlic powder, parsley, salt & pepper, and a few squirts of 1 cal olive oil spray.  Mix well until well covered.
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In a separate bowl, add the diced beef, and salt & pepper.  Then, move this to a pan.After that, once the beef is cooking, add in the unsalted butter, garlic, and parsley.  Cook until the beef is nicely done.
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In a separate pan, add the peppercorn sauce and cook (adhering to packet instructions).

Once everything is ready, serve up by adding the potatoes, beef, and peppercorn sauce to a plate.

• 225g Potatoes (Diced Into Cubes)
• 1 Tsp Paprika
• 1 Tsp Garlic Powder
• 1 Tsp Dried Parsley
• Salt & Pepper
• 1/2 pack Lean Diced Beef
• 4g Unsalted Butter
• 2 Garlic Cloves
• Peppercorn Sauce

Take the basmati rice, wash it, and add it to a pot of boiling water (cook as per packet instructions).

Whilst the rice is cooking, dice the chicken breast into small chunks and add it to a mixing bowl.  Add paprika, garlic powder, dried basil, parsley, salt & pepper, and a dash of olive oil.  Mix until well coated.

Add all the chicken to a pan and pour in the can of tomatoes.  You can add in the same seasoning as before to increase the flavour.  Place a lid over the pan to retain the moisture.

Once all cooked, plate up with the rice as a nice bed for the chicken and tomatoes.  Garnish with fresh basil.

• 1 Chicken Breast
• 1 Tsp Garlic Powder
• 1 Tsp Paprika
• 1 Tsp Dried Basil
• 1 Tsp Parsley
• 1 Tsp Olive Oil
• 1 Can of Tomatoes
• 140g Cooked Basmati Rice

Place the flour, protein powder, baking powder, and bicarbonate of soda into a mixing bowl and whisk briefly to combine.

Mix in the almond milk and egg until the mixture is smooth. Ladle the desired amount of batter onto a pre-heated frying pan.

Allow to cook for a few minutes on each side. Remember, the choice of toppings is crucial, so select them with care!

Once cooked, pile your pancakes high, and enjoy them all to yourself—fork off any attempted food thieves without hesitation!

• 55g Plain Flour
• 1 Scoop Protein Powder
• 1 Tsp Baking Powder
• 1 Tsp Bi Carb Soda
• 1 Egg
• 80ml Almond Milk
• 1/2 Banana
• Drizzle of Honey
• Handful of Choclate Toppings

Dice the chicken breast into small chunks. In a mixing bowl, add chicken seasoning, paprika, salt & pepper, lemon juice, olive oil, and parsley. Mix until chicken is well coated.

In a small pot, add the greek yogurt, sriracha sauce, chopped parsley, lime juice salt & pepper, and water. Mix well.

In a pan, cook the chicken until crispy. Once done, cook the halloumi until crispy.

To serve, add the chicken, spinach, avocado, and halloumi to a tortilla. Drizzle the sauce over the ingredients and wrap the tortilla. Fold in the sides and roll the wrap upwards (tucking in the sides as you go).

• 1 Chicken Breast
• 60g Light Halloumi
• 2 Low Cal Wraps
• 60g Avocado
• 1 Tsp Garlic Powder
• 1 Tsp Parsley
• 1/2 Lemon Juice
• 1 Tsp Olive Oil
• 50g 0% Greek yoghurt
• 15g Sriracha Hot Sauce
• 10-20ml Water

First, cut the chicken breast into shall chunks. Season with salt & pepper, garlic powder, and soy sauce. Add the chicken to a pan.

Cook the rice as per packet instructions.

Add the frozen veg and spring onions to the pan (halfway through cooking the chicken).
Once done, add the rice to the pan. Drizzle some more soy sauce to the stir-fry mix.

In a separate small pot, add the honey, tomato ketchup, and garlic. Stir and mix well. Drizzle this sauce over the stir-fry.

Once all cooked, place stir-fry into a deep bowl and top with sesame seeds.

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• 1 Chicken Breast
• Salt & Pepper
• Garlic Powder
• 2 Tsp Soy Sauce
• Mixed Stir Fry Veg
• 4 Spring Onions
• 150g Cookied White Rice
• 30g Honey
• 20g Ketchup
• 2 Garlic Cloves
• Handful of Sesame Seeds