The meals

Breakfast English muffin sandwich

Makes 1 serve

Top a wholemeal English muffin with 1 rasher lean bacon, 2 fried egg whites and 30g thinly sliced low-fat cheddar. Also eat a small apple.

Lunch Taco salad

Makes 1 serve

Mix together 115g leftover fajita-seasoned grilled chicken, 4 cups baby spinach, ½ cup tomato salsa, 30g reduced-fat shredded cheddar, 15g (about 8) broken baked tortilla chips and 2 tbs light Italian dressing. (If you pack the salad the night before, keep chips and dressing separate and add just before eating.)

Dinner Warm brown rice salad

Makes 1 serve

Mix ¾ cup cooked brown rice, 85g tinned tuna, 1½ cups finely chopped baby spinach leaves, ½ cup cherry tomatoes, 3 slices cucumber, 1 to 2 tsp dried dill leaves, 1½ tbs light Italian dressing, 2 tbs lemon juice and salt and pepper to taste. Serve with a side of ½ cup canned pineapple in juice.

Snack 1 Garden patch pita

In ½ wholemeal pita pocket, add 3 tbs hummus, 4 slices cucumber, 4 slices tomato, ½ cup sprouts.

Snack 2 Turkey cucumber sub

Place 140g thinly sliced turkey between two cucumbers

Daily nutritional value 6301kJ, 142g protein, 172g carbs, 35.5g fat (8g saturated fat), 32.5g fibre

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