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Breakfasts |
2 slices of toast and butter (325 calories) | 2 slices of toast with low-fat spread (220 calories) | 105 calories |
6tbsp muesli (330 calories) | 6tbsp branflakes (155 calories) | 175 calories |
1 blueberry muffin (550 calories) | 1 bagel with honey (215 calories) | 335 calories |
1 croissant (215 calories) | 1 wholemeal fruit scone (155 calories) | 60 calories |
Full-fat milk on cereal (65 calories) | Skimmed milk on cereal (35 calories) | 30 calories |
1tbsp peanut butter (85 calories) | Scrape of Marmite (0 calories) | 85 calories |
Lunches |
1 small can tuna in oil with salad (285 calories) | 1 small can tuna in water with salad (150 calories) | 135 calories |
1 small can of tomato soup (160 calories) | 1 small can of carrot soup (65 calories) | 95 calories |
1 jacket potato with cheese (445 calories) | 1 jacket potato with cottage cheese (335 calories) | 110 calories |
1 regular sandwich (600 calories) | 1 low-fat sandwich (350 calories) | 250 calories |
1tbsp mayonnaise on salad (105 calories) | 1tbsp fat-free dressing (10 calories) | 95 calories |
4 inch piece of French bread (220 calories) | 1 small wholemeal roll (115 calories) | 105 calories |
Dinners |
Battered sweet and sour chicken and egg fried rice (1,105 calories) | Chicken with cashew nuts and boiled rice (750 calories) | 355 calories |
Tagliatelle with a creamy carbonara sauce (1,020 calories) | Tagliatelle with a tomato sauce (400 calories) | 620 calories |
Steak and kidney pie (570 calories) | Cottage pie (350 calories) | 220 calories |
Large pepperoni pizza (1,120 calories) | Large veggie pizza (835 calories) | 285 calories |
Beef lasagne (665 calories) | Vegetable lasagne (470 calories) | 195 calories |
1tbsp oil in cooking (100 calories) | 10 sprays of a spray oil (10 calories) | 90 calories |
Cheese and onion quiche and salad (595 calories) | Cheese and onion omelette and salad (345 calories) | 250 calories |
2 grilled sausages (270 calories) | 1 grilled large skinless chicken breast (175 calories) | 95 calories |
Snacks |
1 small pot of low-fat fruit yoghurt (135 calories) | 1 small pot fat-free fruit yoghurt (60 calories) | 75 calories |
40g packet of crisps (220 calories) | apple (50 calories) | 170 calories |
1 bar of chocolate (265 calories) | 1 small banana (75 calories) | 190 calories |
1 Danish pastry (430 calories) | 2 chocolate digestive biscuits (180 calories) | 250 calories |
Garlic dip and tortilla chips (230 calories) | Salsa dip and crudités (40 calories) | 190 calories |
1 jam doughnut (250 calories) | 1 crumpet with jam (95 calories) | 155 calories |
Drinks |
1 large glass of dry white wine (135 calories) | 1 single gin and slimline tonic (50 calories) | 85 calories |
1 can of cola (135 calories) | 1 can of diet cola (0 calories) | 135 calories |
2tsp sugar in coffee (30 calories) | Artificial sweetener in coffee (0 calories) | 30 calories |
1 regular latte (200 calories) | 1 skinny cappuccino (80 calories) | 120 calories |