better body
Use our exclusive nutrient-rich plan from Nutracheck to help you lose a healthy 1-2lbs a week
We’ve teamed up with Nutracheck, the top-rated calorie counter website and app, to bring you a spring focused calorie-controlled mix-and-match diet plan to help you on your weight-loss journey. Nutracheck Nutritionist Beth Furness says, “As the weather gets warmer, opting for lighter choices for our meals with plenty of fruits and vegetables can really help with our weight-loss efforts and boost our vitamin and nutrient intake.” Track your diet by downloading the Nutracheck calorie counter app, or keep a food diary online at Nutracheck.co.uk. The app scans barcodes, so it’s easy to add what you’ve eaten to your diary. Beth has put together a selection of healthy meals and snacks. Choose a breakfast, lunch and dinner each day, with one or two snacks. Stay within your calorie allowance of 1,400 calories per day to lose weight at a healthy 1-2lbs a week. Check your daily summary in the app to ensure you’re getting a healthy balance of nutrients. Drink plenty of f luids – at least 6-8 glasses a day. Meals all serve one. Where oil spray is mentioned, use one that is calorie controlled. Where dairy is used, you can use a dairy-free alternative if you prefer.
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Breakfast choices
Per serving: 248 cals, 7.3g fat, 2.2g sat fat, 26.8g carbs, 4.3g sugar, 1.3g fibre, 20.4g protein, 2.2g salt
Toast half a bagel and top with 40g low-fat cream cheese and 50g smoked salmon.
Per serving: 283 cals, 4g fat, 2g sat fat, 48.9g carbs, 19.2g sugar, 6.6g fibre, 11.2g protein, 0.2g salt 40-45g
wholegrain cereal such as Weetabix or All Bran with 150ml semi-skimmed milk and a medium apple or pear.
Per serving: 225 cals, 5.8g fat, 1.2g sat fat, 34.9g carbs, 32.3g sugar, 7.9g fibre, 9.5g protein, 0.3g salt
Put 1 medium banana, 100g strawberries, a handful of fresh spinach, 10g milled flaxseed and 100g low-fat natural yoghurt in a blender and blitz until smooth. Add a splash of water if you prefer it runnier.
Per serving: 283 cals, 9.3g fat, 3.6g sat fat, 40.2g carbs, 8.4g sugar, 7.3g fibre, 13.2g protein, 1.4g salt
In a frying pan, add 1/2 tsp olive oil and 1 chopped small garlic clove. Place over a medium heat until the garlic is soft. Add 10 halved cherry tomatoes and fry until softened. Add a handful of chopped spinach and 1/2 tsp dried basil and stir until wilted. Season with black pepper. Toast 2 small slices of wholemeal bread and place the mixture on top. Crumble 20g feta over and serve.
NB: If you are pregnant, breastfeeding or have a medical condition please seek professional advice before changing your diet.
Lunch choices
Per serving: 357 cals, 11.9g fat, 4.2g sat fat, 45.5g carbs, 18g sugar,
