5 Factor Diet with Tesco

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(e.g. cabbage soup/maple syrup)

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* 1 egg & 2 egg whites
* 75g broccoli
* 1 pepper
* Spray of cooking spray
* 25g reduced fat mozzarella cheese

* 1 - Preheat the oven to 180 degrees C.
* 2 - Whisk together the eggs and a pinch of black pepper. Coat the cups of a muffin baking tray with cooking spray. Pour the eggs into the muffin cups, filling each cup halfway.
* 3 - Chop the broccoli and pepper and drop them into the egg, dividing them evenly. Bake for 10 minutes or until the egg begins to set.
* 4 - Remove from the oven and sprinkle the cheese over the top of each muffin. Return to the oven and bake until the egg has completely set and the cheese is melted and golden.
* 5 - Slide a knife around the edge of each muffin and unmold onto a chopping board. Leave whole or cut in half. Place on plates and serve with 2 slices of wholegrain toast.

Afternoon Snack
Italian omelette

* 1 egg & 2 egg whites
* 1 tsp lower fat cream cheese
* 1 spray of cooking spray
* 2 sundried tomatoes
* Tbsp of chopped fresh basil

* 1 - Whisk together the egg, cream cheese and a pinch of black pepper.
* 2 - Spray a non-stick pan with cooking spray and pour in the egg mixture and cook until it begins to set.
* 3 - Immediately add the sun-dried tomatoes and basil leaves.
* 4 - Cover and cook for about two minutes or until the eggs have completely set.
* 5 - Cut into wedges and garnish with pepper and basil.

Evening Snack
Antipasto

* 2 slices of roast turkey
* 3 artichoke hearts
* 1 tomato
* 25g of reduced fat mozzarella
* 1 tbsp of balsamic vinegar

* 1 chicken fillet
* 50g kidney beans
* 35g reduced fat mozzarella cheese
* 1 corn tortilla
* 1 tbsp salsa

* 1 - Season the chicken with 1 tsp of spice mix.
* 2 - Spray a griddle pan with cooking spray and cook the chicken over a medium-high heat until cooked through, turning once or twice only. Slice into strips.
* 3 - Preheat the oven to 175 degrees C.
* 4 - Place the chicken, kidney beans and cheese on one half of the tortilla, cover with the other half and press down. Bake until the cheese is melted. Alternatively, cook on HIGH in the microwave for 45-60 seconds or until the cheese melts.
* 5 - Cut in half and serve with salsa.

Serving of low-fat yogurt (125mls)
Dinner
Italian aubergine bake

* 1 small aubergine
* 6 tbsp of tomato ragu
* Basil, Italian seasoning and black pepper to taste
* 2 tomatoes
* 25g each ricotta and reduced fat mozzarella

* 1 - Preheat the oven to 200 degrees C.
* 2 - Thinly slice the aubergine, place in a steamer or colander set over a saucepan and steam for 10 minutes.
* 3 - Coat a baking dish with cooking spray and cover the bottom with aubergine slices. Spoon half of the tomato sauce over the aubergine and top with half of the tomato, thinly sliced. Sprinkle with basil and Italian seasoning, adding pepper to taste.
* 4 - Add another layer of aubergine, tomato sauce, tomatoes and seasoning. Top with the cheeses.
* 5 - Bake for 20 minutes or until the cheese is golden.

Chicken chow mein

* 50g noodles
* 2 small carrots
* 80g snow peas or mange touts
* 80g bean sprouts
* ½ tbsp sesame seeds