1 boiled egg and 1 Ryvita spread with yeast extract, plus a glass of orange juice.

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1 Sausage and Mushroom Grill Up 200 calories / 17.9g protein / 6.2g carbohydrate / 11.2g fat / 3.7g saturates 200 BREAKFAST Grill one half fat sausage and one large flat mushroom on the George Foreman Grill for around 5 minutes (or until the sausage is cooked through). Serve with a poached egg. Kick-start your day with something tasty... Slice a firm small banana in half length wise, butter with 1 teaspoon spreadable butter and drizzle over 1 teaspoon maple syrup (or brown sugar / golden syrup). Cook until soft on the George Foreman Grill and serve lightly mashed over one Weetabix biscuit. 210 calories / 3.3g protein / 38.7g carbohydrate / 4.7g fat / 2.7g saturates Slice a crisp apple (e.g. Braeburn or Pink Lady) in half; remove the core, spread with 2 good teaspoons peanut butter. 211 calories / 22g carbohydrate / 6.2g protein / 11g fat / 1.2g saturates 30g of bran flakes, with 125ml 1% milk and half a banana. 194 calories / 8.2g protein / 35.6g carbohydrate / 2.1g fat / 0.9g saturates 1 boiled egg and 1 Ryvita spread with yeast extract, plus a glass of orange juice. 209 calories / 12.1g protein / 22.8g carbohydrate / 7.8g fat / 2.2g saturates 2 rashers of well-trimmed back bacon and one medium tomato grilled for around 4 minutes on the George Foreman Grill. Serve with three slices of melba toast. 192 calories / 16.3g protein / 12.3g carbohydrate / 9.3g fat / 3.5g saturates 150g baked beans on a slice of wholemeal toast (no butter). 206 calories / 11.2g protein / 37.1g carbohydrate / 1.6g fat / 0.3g saturates Granola topped fruit and yogurt: Put 5 strawberries, 15 raspberries and 50g blueberries in a bowl. Top with 100g of low fat plain yogurt, a tablespoon of crunchy oat cereal and 1 level teaspoon of honey. 195 calories / 7.6g protein / 33.6g carbohydrate / 3.4g fat / 1.7g saturates Half a grapefruit or a small bowl of grapefruit segments tinned in juice. Plus porridge made with 30g oats and 125ml skimmed milk and a level teaspoon of brown sugar. 196 calories / 7.8g protein / 32.9g carbohydrate / 3.7g fat / 1.1g saturates

2 Spiced Chicken 172 with Sweet Lime Sauce Serves 4 / 172 calories / 32g protein / 3g carbohydrate / 4g fat / 1g saturates LUNCH 3 boneless chicken breasts, preferably free range or organic, skinned 100g/3½oz fat-free bio yogurt 1 tsp ground cumin 1 tsp ground coriander 1 tsp hot chilli powder 1 tsp finely grated fresh root ginger 1 garlic clove, peeled and crushed FOR THE DIP 5 tbsp fat-free bio yogurt 1 tsp mango chutney 1 tsp freshly squeezed lime juice 1 tbsp chopped fresh mint lime wedges, for squeezing, warmed wholemeal pitta bread and a mixed leaf salad HEALTH FACTS Studies suggest that garlic can reduce the risk of heart attack and stroke by making the blood less sticky and likely to clot. It can also help reduce high blood pressure and high blood cholesterol levels. Chicken meat is rich in protein, which is essential for growth and cell repair, and low in fat. It also provides important B vitamins. Yogurt contains calcium which helps build healthy bones. Spiced Chicken with Sweet Lime Sauce 172 / 32g protein / 3g carbohydrate / 4g fat / 1g saturated fat 1. Cut the chicken into 3cm/1¼inch pieces and place in a bowl. Add the yogurt, spices, ginger and garlic. Toss well together then cover and leave to marinate in the fridge for 4-6 hours. 2. Tip the chicken and marinade into a colander over a bowl and shake to remove most of the marinade. 3. Place the chicken pieces on your George Foreman grill, close the lid and cook for 3-4 minutes. 4. Mix the yogurt, chutney and lime juice together in a small bowl. Serve the chicken with lime wedges for squeezing, warmed pitta bread, lots of salad and the sweet lime sauce.

3 Chicken and Nectarine Salad Serves 2 / 330 calories / 26.6g protein / 26.2g carbohydrate / 22.3 g fat / 8.7g saturates 330 LUNCH 1 large skinless, boneless chicken breast 1 ripe halved nectarine, stone removed 60g light soft cheese 1 tbsp sweet chilli sauce 1/2 tbsp chopped fresh coriander 1 tbsp 1% fat milk 125g crisp little gem lettuce leaves 1. Cook the chicken breasts and nectarines on the George Foreman Grill for around 6 minutes, until the chicken is thoroughly cooked through. 2. Meanwhile mix the reduced fat soft cheese with the sweet chilli sauce, coriander and milk. 3. Arrange the salad leaves on 2 plates, slice the chicken breasts and nectarines on top and finish with the dressing. Asparagus Spears with Parma Ham (plus half a ciabatta roll) 344 calories / 18.9g protein / 35.4g carbohydrate / 18.5g fat / 4.3g saturates 8 asparagus spears 2 slices of Parma ham 2tsps balsamic/olive oil dipping oil (e.g. Tesco Finest) 1tbsp grated Parmesan Half a ciabatta roll Wash the asparagus spears and wrap into two bundles of four wrapped around with a slice of Parma ham. 2. Place on the asparagus bundles on the George Foreman Grill, brush lightly with oil and cook for around 3 minutes. 3. Serve sprinkled with the Parmesan and the balsamic/olive oil dipping oil plus half a ciabatta roll (toasted on the George Foreman Grill if desired).

4 Even more delicious lunch ideas... Avocado and prawn salad: Serve one small chopped avocado with 100g prawns on some bagged leaves with lots of cracked pepper, some balsamic vinegar and 2 teaspoons of olive oil 352 calories / 17.6g protein / 3.3g carbohydrates / 29.6g fat / 5.7g saturates A 300g bowl of fresh lentil and bacon soup (e.g. Covent Garden) with one slice of wholemeal bread 344 calories / 18.9g protein / 47.1g carbohydrate / 8.5g fat / 1.6g saturates Greek potato: Bake a medium potato, cut in half and top with some chopped fresh basil, cubes of cucumber and chopped tomato, 30g crumbled feta cheese and 6 pitted black olives in brine. 354 calories / 10.1g protein / 56.6g carbohydrate / 11.3g fat / 5.3g saturates Mozzarella 361 Toasted Sandwich 361 calories / 25.2g protein / 26.9g carbohydrate / 17.5g fat / 6.4g saturates Make a sandwich with 2 slices of grainy medium sliced bread, 45g grated mozzarella, one tomato and a handful of basil leaves. Grill for 2-3 minutes on your George Foreman Grill until heated through and the cheese is melted. Serve with watercress. LUNCH Cheesy Chicken & Spinach Warm Wraps Serves 2 / 353 calories / 33.4g protein / 30g carbohydrate / 11.1g fat / 12.9g saturates 1 large skinless chicken breast 80g light soft cheese 100g fresh baby spinach leaves washed and dried Pinch of mustard powder Pinch of grated nutmeg 2 flour tortilla wraps 1. Place the dry spinach leaves on to a pre-heated grill for around seconds until wilted. 2. Remove, squeeze off any excess moisture with a kitchen towel. 3. Place the chicken breasts on the grill for 6-8 minutes then remove and cut into strips. 4. In a bowl, combine the chicken strips with the cheese and spinach and mix. 5. Spoon onto the centre of the tortilla wraps, fold over the end to secure and roll up. Place on a hot George Foreman Grill and heat for 2 minutes until warmed

5 Orange & Ginger Salmon Serves 2 / 300 calories / 30g protein / 9g carbohydrate / 17g fat / 3g saturates 300 DINNER 2 tbsp tamari soy sauce 1 garlic clove, crushed 1 tsp finely grated fresh root ginger Freshly squeezed juice of 1 orange 2 x 140g/5oz salmon fillets, skinned 8 spring onions, trimmed Health facts Salmon is an excellent source of the essential omega-3 fatty acids, which are vital for controlling blood pressure, balancing hormones and promoting healthy skin. Oranges are brimming with vitamin C, which is a powerful antioxidant that protects cells from free-radical damage and boosts immunity. Orange & Ginger Salmon 300 / 30g protein / 9g carbohydrate / 17g fat / 3g saturated fat 1. Place the soy sauce, garlic, ginger and orange juice in a bowl and mix well. Add the salmon and turn to coat in the marinade. Cover and leave to marinate in the fridge for minutes. 2. Lift the salmon out of the marinade and shake off any excess. Place on your George Foreman grill. Add the spring onions. Close the lid and grill for 4-5 minutes, until cooked to taste. 3. Remove the salmon and onions from the grill and stand for 2-3 minutes before serving. Serve the salmon, topped with spring onions and accompanied by freshly steamed or stir-fried vegetables and cooked noodles.

6 Bacon Wrapped Prawn Skewers 465 calories / 37.4g protein / 34.4g carbohydrate / 19.4g fat / 12.6g saturates 465 DINNER 16 large cooked shell-off prawns (they should weigh about 15-20g each) 8 slices streaky bacon 1 tsp paprika 1 2 tsp chilli powder 1 tsp dried oregano 1 tsp dried thyme Salt and pepper 4 skewers 1. Wrap each prawn with half a slice of bacon and thread onto the skewers. Place in a shallow dish or large plastic food bag. 2. Mix together the seasoning ingredients and sprinkle the mixture over the prawns. Set aside for 15 to 20 minutes. 3. Grill the bacon-wrapped prawn skewers on the George Foreman Grill for around 3-4 minutes, turning once to make sure the bacon is evenly cooked. One bean or dhal based veg pot (e.g Innocent) containing about 350 calories, teamed with 120g prawns 453 calories / 54.6g protein / 30g carbohydrate / 10.6g fat / 1.6g saturates Grill 200g sliced par boiled potatoes (brushed with a teaspoon of oil) for 7-8 minutes on the George Foreman Grill. Serve with a well trimmed small (150g) steak that has been cooked to your liking on the grill, and as much bagged salad (with some fat free dressing if desired) as you d like. 441 calories / 22.5g protein / 37.5g carbohydrates / 12.5g fat / 3.8g saturates Marinated Gammon Steak with Pineapple and Pepper Salsa 448 calories / 37g protein / 44.6g carbohydrate / 12.9g fat / 10.7g saturates 4tbsps honey 2tbsps wholegrain mustard A splash of tinned pineapple juice 2 gammon steaks 2 tinned pineapple rings 1 red pepper, sliced 2tbsps white wine vinegar 3tbsps caster sugar 1tsp tomato ketchup Place the honey, mustard and pineapple juice into a bowl and mix together well, then add the gammon and leave to marinate for a few minutes. 2. Meanwhile, place the rest of the ingredients into a saucepan over a medium heat. Bring to the boil then reduce the heat to simmer for minutes, stirring occasionally. 3. Cook the gammon on the George Foreman Grill for 4 minutes or until done. 4. Sever the gammon topped with the salsa and with some bagged green leaves.

7 From the Grill... Grill a 150g salmon fillet on the George Foreman Grill for 5 minutes. Then add a good handful of any selection of veg (e.g carrots, pepper, courgette, onion) that you ve cut into thin strips and coated with a teaspoon of oil and some black pepper. Grill for a further 3-5 minutes, then serve the salmon and veg topped with a tablespoon of reduced fat crème fraiche. 361 Grilled Salmon Fillet 361 calories / 25.2g protein / 26.9g carbohydrate / 17.5g fat / 6.4g saturates DINNER Fennel and Tomato Pasta calories / 16.2g protein / 68.5g carbohydrate / 11.9g fat / 5.7g saturates 1-2 garlic cloves, finely chopped ½ tbsp oil 1 small bulb of fennel, thinly sliced Handful of basil leaves 3 ripe tomatoes 60g garlic and herb light soft cheese 150g spaghetti 1tbsp balsamic vinegar 2tbsps Parmesan 1. Heat the garlic and olive oil in a large frying pan. Add the sliced fennel and cook for 10 minutes until soft and golden. Stir in the soft cheese and add a little black pepper to taste. 2. Chop the tomatoes into a separate bowl and mix with the basil leaves (ripped) and balsamic vinegar. If you prefer, you can grill the tomatoes for 2-3 minutes first on the George Foreman Grill. 3. Cook the spaghetti following pack instructions, drain and return to the hot pan, pour in the tomato mixture and stir well. Divide between 2 plates. 4. Sprinkle with the Parmesan. Lemon, Honey and Herb Lamb Kebabs with Tomato Salad calories / 25.7g carbohydrate / 32.8g protein / 20g fat / 5.3g saturates 300g well trimmed lamb leg steaks, chopped into cubes (from supermarket healthy range) 2 courgettes, sliced 2tbsps runny honey 2tsps grated lemon rind 2tbsps lemon juice 2tbsps vegetable oil 2tsps thyme or oregano 2tsps whole grain or Dijon mustard 1 clove garlic, minced 1 bag of salad leaves 2 handfuls of sweet cherry tomatoes Some skewers 1. In a bowl, thoroughly mix together the honey, lemon rind and juice, oil, herbs, mustard, garlic, and salt and pepper to taste; remove a couple of tablespoons and set aside. 2. Add the chopped lamb to bowl, turning to coat; let stand for 10 minutes. 3. Thread the chopped lamb and courgettes onto the skewers; place onto the George Foreman Grill and cook for 6 minutes. 4. Meanwhile put the bagged salad and tomatoes into a salad bowl; add the reserved dressing and toss. Divide between two plates; top with the cooked kebabs.