This unique WW plan will have you looking your best before Christmas 

With autumn upon us, it’s back to business for most in offices and classrooms all over the country, offering us a valuable moment to take stock of our lifestyles and reset unhealthy lockdown eating habits after the 18-month rollercoaster ride of the pandemic.

Naturally, catching up with family and friends has been the most important priority for many in recent months. You’ve possibly already enjoyed a lingering lunch or two with friends, or maybe you’ve even been to a summer party or festival, with good food flowing freely – not to mention wine and beer. 

So it’s hardly surprising that some of us have gained a few extra pounds while making the most of summer’s freedoms. For many, this also comes on top of a year of comfort eating to help cope with the pressures and loneliness of successive lockdowns.

If you’ve put on extra weight lately you’re hardly alone: a survey of 5,000 adults published by Public Health England in July 2021 found that 41 per cent had gained weight since the first lockdown in March 2020. For those aged 35-65, the average weight gain was 10lb, with snacking and comfort eating emerging as the chief culprits.

But the events of the past 18 months have also underlined to all of us just how precious our health and wellbeing really is, which is why ensuring you’re physically and mentally fit for the winter ahead is now a vital goal for many.

This was echoed in a recent UK survey by WW involving 1,000 members of the public which found the top two priorities for the second half of this year were getting fitter and stronger (for 42 per cent of those surveyed) and losing weight (for another 42 per cent). 

Although we now have a highly effective vaccination programme, the virus is still with us – with the possibility of new variants developing. And being overweight remains a risk factor for suffering from complications from Covid if you do become infected.

‘Research shows that if you’re not looking after your health, then you’re much more likely to suffer badly with the virus,’ says Julia Westgarth, Head of Programme at WW. ‘Laying solid foundations of a healthy diet and lifestyle now will help us to boost our immune systems for winter and protect ourselves against all manner of other diseases in the future too.

HOW TO EAT OUT AND STILL LOSE WEIGHT 

You might worry that starting a healthy-eating programme spells the end of your newly rediscovered social life. Well, luckily, that’s not the case with WW. ‘The flexibility of WW’s programme means you can eat out in restaurants and pubs and go to parties without scuppering your goals. 

All you need is a bit of forward-planning,’ says WW’s Julia Westgarth. 

‘First, make space in your SmartPoints Budget for a big occasion or special meal. Come in under budget for a few days beforehand so you can gather rollovers to use along with your weeklies for a bigger meal on the day.’

If you’re going to visit a chain restaurant you could look at their menu online and decide in advance what you’re going to eat, so you’re less likely to order on impulse on the night. 

Julia Westgarth of WW recommends looking at restaurant menus online in advance to avoid ordering on impulse  when eating out (file image)

You’ll find the WW app invaluable for this – it’s packed with SmartPoints values for more than 9,000 meals from a huge range of restaurants across the UK including popular high-street chains such as Pizza Express, ASK and Nando’s. It also has some values for generic recipes such as spaghetti Bolognese or chicken jalfrezi which you could use as a rough guide – but it might be a good idea to also ask the waiter how it’s made as recipes can vary.

‘Otherwise, make your best guess: opting for vegetable-based meals with lean protein is likely to have fewer SmartPoints than a dish involving pastry or creamy sauces,’ says Julia.

Another good idea is to opt for salad or soup as a starter – this will fill you up for very few SmartPoints – and if bread is your thing, ask for a small roll instead of a big bread basket.

If you’re going to a buffet, offer to bring something. ‘This way you can ensure you have something that fits into your SmartPoints Budget to eat,’ advises Julia. 

‘Another tip is to do an early recce of the buffet table before you dive in. That way you can select which dishes you’re going to eat. Remember that red meat and processed meats can have a lot of SmartPoints, so choose carefully.’

And don’t forget to log the SmartPoints values of any drinks. Some alcoholic drinks are much higher in SmartPoints than others – creamy cocktails and sugary mixers are particularly high in SmartPoints. You can easily check all this information on your WW app.

It also helps if you can focus on the occasion as a whole, with food as secondary. 

‘But if it all goes wrong and you end up over-indulging, the most important thing is not to beat yourself up and throw in the towel. Just get back on your programme the next day,’ says Julia.

‘There are many things we cannot control in life – but we can control what we put in our mouths and how active we are. If you prioritise your own wellbeing by eating nourishing food in sensible portions, with plenty of fruit and veg, moving more and taking time for yourself to relax and recharge you will find that weight loss also comes along naturally.’

And scientific research shows that losing weight and becoming more active can, in turn, bring numerous health benefits. This was certainly true for WW members Charlotte Mountain, a 31-year-old hair stylist from Spalding, Lincolnshire, and Zoe Fitzgerald, a 32-year-old council worker from Romford, Essex, who lost nearly 8st between them, with both reversing their prediabetes. You can read their inspiring stories over the page.

‘We often see members who’ve reduced their blood pressure, cholesterol and blood sugar levels – some to the point of putting Type 2 diabetes into remission,’ says Jo Measures, Head of Health Solutions at WW.

‘Others may see an improvement in chronic conditions such as asthma after losing weight and becoming more active. And most report enjoying a more positive outlook on life and better sleep and mood.’

WW’s pioneering holistic health and wellbeing programme is based on four key elements: a healthy eating programme that’s scientifically proven to help you shed excess weight, access to an extensive selection of in-app audio and visual fitness classes, techniques to help you sleep better and a mindset package underpinned by the latest behaviour-change strategies that have been clinically proven to help you change your outlook on life and develop a healthier way of living.

‘You don’t have to wait for the New Year to start making a real difference to your health and wellbeing,’ adds Julia. ‘Now is a great time to take stock of your health, to re-evaluate your wellbeing goals and to break any unhealthy patterns you may have got into lately. 

‘If you start now – a day at a time – you should find you’re more energetic and feeling more positive about life, not to mention quite a bit lighter on the scales, by Christmas time. And your immune system will thank you for it too.’

To get you off to a flying start, the Daily Mail has teamed up with WW to bring you a brilliant new series packed with delicious ideas for comforting, seasonal meals that you can also enjoy with family and friends – so you won’t be missing out on your social life either. 

Starting today in Weekend magazine with a five-day meal plan packed with suggestions for scrumptious breakfasts, lunches and dinners, and continuing all next week in the Daily Mail, we’ll share expert tips on all aspects of healthy living as well as plenty more tried-and-tested, mouthwatering WW recipes.

Over the course of next week, we’ll share a delectable selection of easy ways to prepare warming autumnal stews and soups, ideas for quick nutritious lunches and – of course – a selection of tempting puds and desserts that won’t scupper your healthy eating goals. 

With simple yet tasty suggestions for family favourites and comfort food, not to mention home entertaining and Friday ‘fakeaways’, you won’t feel as though you’re scrimping on flavour or variety. And your family and friends will be impressed! There will also be invaluable advice about how to create healthy new habits – including tips for tackling emotional eating (see box on p45) – what to do when willpower fails, how to sleep better at night and more besides.

No food is off-limits – and it certainly won’t feel as though you’re depriving yourself as you sit down to a pumpkin pie pancake or a delicious bowl of apple and ginger overnight oats for breakfast, followed by a filling baked potato with tuna melt topping or a serving of squash and spinach frittata for lunch. 

Meanwhile you can choose from succulent sea bass with salsa verde or a spicy bowl of chilli crab pasta for dinner – these are just a few of the tempting WW recipes included in today’s exclusive pullout.

Of course, everyone’s needs are different when it comes to losing weight – and a regimen that suits one person’s lifestyle and tastes may not work for another. That’s why WW offers you three food plans to choose from – Green, Blue and Purple – depending on the kind of foods you like to eat and how you live your life (see panel, left, for more details). 

All are based on WW’s scientifically proven system of SmartPoints and ZeroPoint foods, which naturally guide you towards making healthier food choices. You will lose the same amount of weight whichever plan you choose.

But healthy food is only one part of the holistic WW programme, which encourages you to prioritise your all-round health and wellbeing. All activity is good activity at WW – there’s plenty of scientific research to show it plays an important role in helping to protect against numerous diseases. 

Regular activity also helps to lift your mood due to the feelgood hormones your body produces – and you’ll find a huge selection of classes and ideas to inspire you on the invaluable WW app.

Good sleep is also a vital component of your overall health – numerous scientific studies show that regular poor sleep and chronic disturbance of your body’s circadian rhythm is linked to depression, premature ageing, obesity and degenerative conditions – particularly dementia. 

That’s why WW’s programme also offers access to a wide selection of tips and techniques for how to get the rest your body needs – as well as valuable tips for meditation and relaxation. ‘Whatever your health goals, WW is here to help,’ says Julia. 

HOW THE PLAN WORKS

WW plans are all based on SmartPoints and ZeroPoint foods (file image)

Based on solid science, the WW programme is founded on four key elements – healthy eating, exercise, sleep and a mindset package that enables you to access the latest expert advice on behaviour-change techniques that can help you to adopt a healthier frame of mind, identify goals and achieve them. It’s been carefully designed by experts to help you lose weight and enjoy the mental and physical benefits of a healthier, happier lifestyle.

Everyone’s weight-loss needs are different, which is why WW offers you the choice of three food plans: Green, Blue and Purple. All are based on SmartPoints and ZeroPoint foods. Every food and drink has a SmartPoints value – one easy-to-use number that guides you towards a healthier pattern of eating. SmartPoints are calculated according to three components:

• Calories establish the baseline for how many SmartPoints the food is worth.
• Saturated fat and sugar increase the SmartPoints value because too much of them is not good for your health.
• Protein lowers the SmartPoints value as protein builds and repairs tissue and helps you feel fuller for longer.

When you join WW you will be given a customised SmartPoints Budget according to which colour you are matched with. It’s calculated by taking into account your age, height, weight and gender to ensure optimum health and a steady rate of weight loss. On top of your SmartPoints Budget you can also tuck into a selection of delicious ZeroPoint foods, which have a SmartPoints value of 0 and can be eaten without worrying about tracking or weighing. Fruit and non-starchy vegetables are ZeroPoint foods on all plans because of their vital health benefits and because there’s a very low risk of eating too many of them.

However, the number of other ingredients on your ZeroPoint foods list will vary according to your colour plan – and will be counterbalanced by your SmartPoints Budget, giving you the freedom to eat the foods you want and still control your weight.

WHICH PLAN IS FOR YOU?

To work out which colour to follow, either take WW’s easy online assessment or simply choose the plan that appeals most. Find out more at ww.com/uk.

GREEN For those who eat out regularly and like to grab and go, Green offers a daily SmartPoints Budget of a minimum of 30, plus 100+ ZeroPoint fruits and veggies to choose from.

BLUE If you like cooking but also need the flexibility of the occasional ready meal, Blue gives a daily SmartPoints Budget of a minimum of 23, and 200+ ZeroPoint ingredients. On top of fruit and veggies, these also include lean proteins, seafood, fat-free dairy, beans and eggs.

PURPLE Tailored for someone who likes to cook from scratch but doesn’t want to weigh or portion-control their food, this gives a daily SmartPoints Budget of 16 and 300+ ZeroPoint foods which also include wholegrain pastas and potatoes.

You can also boost your SmartPoints Budget by earning FitPoints for any activity you do. On top of this, you’ll also get weekly SmartPoints to use on treats and bigger portions; up to four unused SmartPoints from your daily Budget can be rolled over to your weeklies. As long as you don’t go over your total in any seven-day period you can dip into your weeklies at any time.

The choice – and flexibility – is yours. So why not sign up to WW and see which plan works best for you?

Visit ww.com/uk

Visit ww.com/uk to take a free personal assessment about your overall health and wellness. Answer a few questions about your preferences, habits, lifestyle and feelings for a taste of how WW can help you to achieve your health and weight-loss goals.

We lost 8st between us… and found a new lease of life! 

It’s never too late to take stock of your lifestyle and reset unhealthy patterns – and you could reap some impressive health benefits within months, as Zoe Fitzgerald and Charlotte Mountain discovered. They lost almost 8st between them and both reversed their prediabetes. Here they share their inspiring stories to show how you, too, could transform your health and happiness with the help of WW…

Zoe Fitzgerald and Charlotte Mountain (pictured) have shed almost 8st between them and both reversed their prediabetes since joining WW 

‘When I get up I have a spring in my step’

ZOE FITZGERALD, 32 Zoe is a council employee who lives with her fiancé Dean Martin, 25, a fellow council worker, in Romford, Essex. Zoe lost 4st 6lb in a year and reversed her prediabetes after joining WW. Dropping from 15st to 10st 8lb (she’s 5ft 7in tall), she was also able to come off her medication for high blood pressure. She says:

‘When my doctor told me I was on the threshold of developing Type 2 diabetes in May 2020 it came as a real shock. I’d gone to see him because I was feeling sluggish and tired, which I thought might be due to low iron levels. I was stunned when blood tests revealed I was prediabetic – the real cause was my weight, diet and lifestyle.

Pictured: Zoe in 2019, before her weight loss

‘It was early in the pandemic and I was already anxious about being at increased risk of being seriously ill with coronavirus as it was clear that being overweight was a risk factor. Hearing that I was on the threshold of developing diabetes aged only 31 was terrible, but I saw it as the wake-up call I badly needed.

‘I’d been an eater ever since I was a child – I loved chocolates, sweets and family bags of crisps. I didn’t know how to cook and lived off McDonald’s and takeaways. I’d been on medication for high blood pressure ever since I developed pre-eclampsia when I was 38 weeks pregnant in 2014. 

I was devastated when my baby, a little boy, was stillborn and got into the habit of comfort eating after that. Working from home after lockdown in March 2020 made matters worse. It was so easy to reach for the biscuit tin out of boredom. I felt rubbish and hated how I looked. I was a dress size 18-20 and hid away in baggy dark clothes. But I didn’t know how to get out of my rut by myself.

‘I joined WW after seeing my GP – and lost 5lb in the first week, which was very motivating. I’d tried to lose weight unsuccessfully on my own in the past, but with WW something just clicked in my head. 

I was cooking from scratch for the first time and was surprised to find I actually liked soups and salads! I couldn’t believe how much food I could eat so long as I didn’t exceed my daily total, because so many food types are ZeroPoint.

‘WW gave me a structure to overhaul my health and lifestyle and I found the members’ Facebook pages inspiring – it was like discovering a whole family of people who supported each other with ideas and recipes. I started snacking on fruit instead of biscuits and bought a bike. 

‘I cycled for three or four miles every evening after work, and I always came back energised and feeling positive. Last September I did the Thames Bridges Trek Challenge – a 25km cycle ride in London – to raise money for the charity Sands, which supports anyone affected by the death of a baby.

‘The weight carried on dropping off constantly for around a year, and I’m now at a stable weight. I’m a size 10 and I feel great about myself. I’m wearing fitted clothes in bright colours – and particularly love the fact I can now wear short sleeves and not worry about people seeing my flabby upper arms.

‘Best of all, my health has been transformed. Losing weight brought my blood pressure down and I’m off my medication. My blood sugar levels dropped back down to a normal level, meaning I’m no longer at risk of developing diabetes. When I get up in the morning I have a spring in my step – and I’m looking forward to the future. I’m thoroughly enjoying my life.’

‘I have more energy than I’ve had for years’  

CHARLOTTE MOUNTAIN, 31 Charlotte is a hair stylist who lost 3st 7lb and reversed her prediabetes after joining WW. Charlotte, who lives in Spalding, Lincolnshire, with her 29- year-old husband Joshua, a roofer, and their three children, went from 17st 10lb to 14st 3lb, dropping from a dress size 20-22 to 14-16 (she’s 5ft 8in tall). She says:

‘I was really scared when blood tests showed I was on the brink of developing Type 2 diabetes. It was just before Christmas last year and my third child Effie was only a year old. I could see a lifetime of managing a scary disease stretching ahead and knew I had to act immediately to improve my health.

‘Effie was born in November 2019, only a few months before we were plunged into the first lockdown. I found this tough mentally and physically and turned to food for comfort. I’ve suffered from depression in the past and been prescribed medication on and off since the birth of my first child.

Pictured: Charlotte with her daughter Effie in summer 2020

‘After lockdown was announced I found myself anxious and low once again, and was given the antidepressant Citalopram. I ate anything that came to hand – pizza, chips, chocolate… you name it. I put on around 2st between the first lockdown and Christmas last year.

‘I’d had gestational diabetes while pregnant with Effie. This disappears once you give birth. I was prescribed Metformin to help control my blood sugars during my pregnancy and tried to keep to a lowish carb diet. After Effie was born the diabetes disappeared and I stopped taking the drug but was told I was at a higher risk of developing diabetes later in life. 

‘So I was horrified when the blood test results came through at a check-up a year later – the extra lockdown weight had contributed to putting me on the threshold of fullblown diabetes. I was determined to do something about it so I joined WW. I made sure I tracked and logged everything I ate and learnt to plan ahead so there was always healthy food in the house. I mostly ate simple meals such as pitta bread, tuna and salad.

‘I found the help of the WW community invaluable, as was the app because it gave me SmartPoints values for any packaged shop bought food thanks to the barcode scanning feature. And I was motivated because the weight was dropping off so quickly too.

‘In the first four months I lost 2½st and my blood sugar levels were back to normal. I was over the moon, but determined to carry on. As I got lighter I started running and did a Couch To 5K challenge in January. 

‘I was exhausted the first time I went for a run and barely managed 15 minutes, but by the end I was running for 50 minutes. Now I have more energy than I’ve had for years. Before I could hardly be bothered to play with the children but now I’m running around the garden with them.

‘Although I still have the odd low day, my mood has improved too – I no longer need medication and I feel so much happier in myself. When the third lockdown came around I coped so much better – I was busy exercising and it made me feel much more optimistic to know I was investing in my own health.

‘I’ve had so many compliments about my transformation and my husband says he’s proud of the way I turned my health around. I still want to lose some more weight; my goal is to get back to 12st 6lb, the weight I was after I had my second child. Above all, I’ve learnt that you can enjoy food without eating badly. I’m so happy to have this new lease of life.’

BREAKFASTS

JEWELLED FRUIT SALAD

Serves 4 ● Prep 15 mins ● Cook 5 mins

• 1 stick of rhubarb
• 1 orange
• 1 banana
• 1 lemon, juiced
• 1 apple
• 1 pear
• A pinch of sugar

Chop the rhubarb into 2.5cm lengths and cook gently in 1tbsp water for 5 minutes or until just soft (or microwave for 3 minutes until just soft). Transfer to a dish. Peel the orange as thinly as possible and, with a sharp knife, segment the flesh so that only the fruit and juice go into the bowl.

Slice the banana and toss it in lemon juice before adding it to the bowl. Quarter the apple and pear and remove the cores. Cut into thin slices. Add to the bowl, with any juices, and the rest of the lemon juice. Taste the juice and add a pinch of sugar, if needed, before serving.

PUMPKIN PIE PANCAKES

Serves 4 ● Prep 10 mins ● Cook 15 mins

• 220ml semi-skimmed milk
• 170g tinned pumpkin purée
• 1 large egg
• 3tbsp maple syrup
• 170g self-raising flour
• ½tsp baking powder
• 2tsp mixed spice, plus an extra
• ¼tsp to serve
• Calorie-controlled cooking spray
• 140g quark
• Pared zest of 1 orange, to serve

Preheat the oven to 160°C/fan 140°C/gas 3. Whisk together the milk, pumpkin purée, egg and half of the maple syrup in a small bowl. Combine the flour, baking powder and mixed spice in a separate medium mixing bowl, then whisk the wet ingredients into the dry until just combined.

Mist a large non-stick frying pan with cooking spray and set over a medium heat. Spoon in half the batter to make 4 pancakes. Cook for 3 minutes on each side, then transfer to a baking tray and keep warm in the oven while you repeat with the remaining batter to make 4 more pancakes.

Mix the quark with the remaining maple syrup. Serve the pancakes topped with the quark, extra mixed spice and orange zest

APPLE & GINGER OVERNIGHT OATS

Serves 1 ● Prep 10 mins ● Cook 10 mins

• 30g porridge oats
• 80ml unsweetened almond drink
• ½tsp ground ginger
• 1 Braeburn apple
• 4 raspberries, halved
• 1½tbsp peanut butter powder (from supermarkets or online)

The night before you want to serve the overnight oats, mix together the porridge oats, almond milk and the ginger in a Kilner jar or bowl. Cover and chill in the fridge overnight. The next morning, loosen the oats with a splash of water, if needed.

Grate half of the apple and mix through the oats, then finely chop the other half and scatter over the oats along with the halved raspberries. Combine the peanut butter powder with 1tbsp water until smooth, then spoon the mixture over the oats and serve.

TURKEY CLUB TOASTIE

Serves 1 ● Prep 5 mins ● Cook 5 mins

2 x 20g slices WW Danish Bread (from supermarkets)

• 2tbsp quark
• ½tsp Dijon mustard
• 1tsp lemon juice
• Salt and freshly ground black pepper
• 50g skinless turkey breast, grilled and sliced
• 2 bacon medallions, grilled
• ½ a large tomato, sliced
• 2 lettuce leaves

Toast the bread. Mix together the quark, mustard and lemon juice. Season, stir and spread the mixture over one slice of toast. Pile on the sliced turkey breast and grilled bacon followed by sliced tomato and lettuce. Top with the other slice of toast.

FIGGY FLAPJACKS

Serves 16 ● Prep 5 mins ● Cook 35 mins

Calorie-controlled cooking spray

• 150g low-fat spread
• 150g porridge oats
• 75g light brown soft sugar
• 25g toasted hazelnuts, chopped
• Grated zest of ½ an orange, plus 1tbsp juice
• 4 small ripe figs, roughly chopped

Preheat the oven to 190°C/fan 170°C/gas 5. Mist a 25cm x 17cm baking tin with cooking spray, line the base with baking paper and set aside. Melt the low-fat spread in a medium pan over a low heat, then add the oats, sugar, hazelnuts, orange zest and juice. 

Stir until everything is well combined. Scatter the figs over the base of the tin and dot the flapjack mixture over them. Spread and press down with the back of a spoon until the top is level. Bake for 30-35 minutes or until golden. Allow to cool in the tin, then cut into 16 pieces.

ALL SMARTPOINTS VALUES ARE PER SERVING 

LUNCHES

BAKED POTATO WITH TUNA MELT TOPPING

Serves 4 ● Prep 15 mins ● Cook 1 hour 30 mins

• 4 x 180g baking potatoes
• Calorie-controlled cooking spray
• A pinch of salt
• 3 x 120g tins of tuna in spring water
• 4 spring onions, trimmed and chopped
• 2tbsp chopped fresh chives
• 2tbsp reduced-fat mayonnaise
• 40g half-fat Cheddar cheese, grated

Preheat the oven to 220°C/ fan 200°C/gas 7. Prick the potatoes with a fork, then mist with cooking spray and rub with the salt. Bake on the oven shelf for 20 minutes. Reduce the temperature to 190°C/fan 170°C/gas 5 and bake for 1 hour or until the potatoes are tender and the skin is crisp and golden.

Reduce the oven temperature to 180°C/fan 160°C/gas 4. Place the tuna in a bowl with the spring onions, chives, mayonnaise and 20g of the grated cheese. Halve the potatoes and scoop out the flesh into a second bowl, leaving a shell that’s 1cm thick. Put the shells on a baking sheet.

Mash the scooped out potato and add to the tuna mixture. Season to taste and stir to combine, then spoon into the shells. Sprinkle over the remaining cheese and bake for 10 minutes, until golden, then serve.

CHICKEN & VEGETABLE SOUP

Serves 6 ● Prep 15 mins ● Cook 1 hour 20 mins

• Calorie-controlled cooking spray
• 5 garlic cloves, finely sliced 
• 2 onions, cut into thin wedges
• 4 carrots, sliced diagonally
• 4 celery sticks, thickly sliced
• 2 bay leaves
• A few sprigs fresh thyme
• 2.5 litres chicken stock, made with 2 stock cubes
• 3 x 165g skinless chicken breast fillets
• 150g dried green lentils, rinsed
• 150g kale, thick stalks removed and discarded, and leaves chopped
• Juice of ½ a lemon

Mist a large, deep pan with cooking spray and put over a medium-high heat. Add the garlic, onion, carrots and celery and cook for 2-3 minutes, then add the bay leaves, thyme and stock. Bring to the boil, then reduce the heat, cover and simmer for 45 minutes.

Add the chicken and lentils, making sure the chicken is covered by the broth. Cook for 15-20 minutes, until the chicken is cooked through. Remove the chicken and set aside to cool slightly. 

Cook the soup for another 5 minutes, or until the lentils are tender. Shred the chicken and return it to the soup, along with the kale. Stir to combine, then simmer for 5 minutes, until the kale is wilted. Add the lemon juice, season to taste and serve.

SQUASH & SPINACH FRITTATA

Serves 4 ● Prep 10 mins ● Cook 30 mins

• 300g butternut squash, diced
• 100g spinach
• 1tbsp olive oil
• 1 onion, diced
• 2tsp curry powder
• 1tsp cumin seeds
• 1tsp ground turmeric
• 8 large eggs
• Salt and freshly ground black pepper

Cook the diced butternut squash in a pan of boiling water for 3-5 minutes, until tender, then drain. Put the spinach into a microwave-safe bowl, cover and cook for 1 minute on high. Heat the oil in a non-stick ovenproof frying pan over a medium heat. Add the  onion and cook for 6-8 minutes, until soft. Stir in the curry powder, cumin seeds and turmeric, and cook for another 1 minute.

Beat the eggs and season to taste. Stir the spinach and squash into the onion, pour the egg mixture over, stir gently and cook over a low heat for 8-10 minutes, until almost set. Preheat the grill to high. Transfer to the grill for 3-5 minutes, until set, then serve.

ROASTED TOMATO SOUP WITH CHEESE TOASTIES

Serves 4 ● Prep 15 mins ● Cook 1 hour 5 mins

• ½ a red onion, cut into thin wedges
• 800g vine tomatoes, halved
• 3 garlic cloves, thickly sliced
• ½tbsp olive oil
• Salt and freshly ground black pepper
• 300ml hot vegetable stock, made with 1 stock cube
• 2tbsp finely chopped fresh basil, plus extra leaves, to garnish
• 4 slices of WW Soft Malted Danish Bread
• 2tsp Marmite
• 100g half-fat Cheddar cheese, grated

Preheat the oven to 160°C/fan 140°C/ gas 3. Put the onion, tomatoes (cutside up) and garlic onto a baking sheet lined with baking paper. Drizzle with the oil and season to taste. Roast for 1 hour until all the vegetables are soft. Remove from the oven and increase the temperature to 180°C/fan 160°C/gas 4.

Put the roasted vegetables and garlic, along with any juices, into a blender with the stock and basil, and blend until smooth. Keep warm in a pan while you make the toasties. Lightly toast the bread, then spread two of the slices with the Marmite, followed by three-quarters of the grated cheese. 

Put the other pieces of toast on top and scatter over the remaining cheese, then put both sandwiches onto a baking sheet and bake for 2-3 minutes, until the cheese is golden and melted. Cut into triangles, then serve the soup with an extra scattering of basil leaves, a sprinkling of freshly ground black pepper and the toasties on the side.

SAUSAGE AND SWEET POTATO TRAYBAKE

Serves 4 ● Prep 15 mins ● Cook 45 mins

• 8 reduced-fat pork sausages
• 2 sweet potatoes, peeled and cut into thin wedges
• 2 red onions, cut into wedges
• 1 red pepper, deseeded and cut into strips
• 1 yellow pepper, deseeded and cut into strips 
• 4 garlic cloves
• 1tbsp wholegrain mustard
• ½tsp smoked paprika
• Calorie-controlled cooking spray
• 220g cherry tomatoes

Preheat the oven to 200°C/ fan 180°C/gas 6. Put the sausages, sweet potatoes, onions, peppers and garlic in a large bowl. Add the mustard and paprika, and then mist everything with cooking spray and mix together with your hands until everything is coated.

Spread out the sausages and vegetables in a large roasting tin and bake for 30 minutes. Add the tomatoes to the tin and bake for a further 15 minutes, or until the sweet potatoes are cooked through.

DINNERS

LAMB FLATBREAD PIZZA 

Serves 4 ● Prep 15 mins ● Cook 15 mins

• 250g self-raising flour, plus extra for dusting
• 375g 0% fat natural Greek yoghurt
• Calorie-controlled cooking spray
• 250g 10% fat lamb mince 
• 1½tsp ground cumin
• 1tsp ground coriander
• Salt and freshly ground black pepper
• ½ a cucumber, roughly chopped
• ½ a red onion, finely sliced
• 40g pomegranate seeds
• 100g rocket leaves

Preheat the oven to 200°C/fan 180°C/ gas 6. In a medium bowl, combine the flour and 250g of the Greek yoghurt. Mix together with your hands until you have a soft, uniform dough. Tip out onto a large piece of baking paper, lightly floured, and roll out into a large rectangle (about 45cm x 30cm). 

Place on a baking tray and cook in the oven for 15 minutes, until golden and lightly crisp. If the dough puffs up in the oven, simply prick it with a fork when you take it out, and it will deflate. While the base is baking, mist a large non-stick frying pan with cooking spray and place it over a medium-high heat. 

Add the lamb mince, ground cumin and ground coriander and season. Cook for 7-10 minutes, until well browned. Once the pizza base is cooked, spread over the remaining Greek yoghurt and sprinkle with the spiced lamb. 

Add the cucumber, red onion and pomegranate seeds. Garnish with a few rocket leaves. Cut into 4 and serve immediately with the remaining rocket on the side.

CHILLI CRAB PASTA

Serves 4 ● Prep 10 mins ● Cook 10 mins

• Calorie-controlled cooking spray
• 1 garlic clove, finely sliced
• 250g cherry tomatoes, halved
• 150ml chicken stock, made with ½ a stock cube
• 100g medium-fat soft cheese
• 100g young leaf spinach
• Salt and freshly ground black pepper
• 4 x 60g sheets of fresh lasagne
• 300g white crab meat
• 1 red chilli, deseeded and finely chopped, plus extra to serve
• Finely grated zest of ½ a lemon
• 100g ricotta
• ½tbsp chopped fresh chives

Mist a large non-stick frying pan with cooking spray and fry the garlic over a medium heat for 1 minute. Add the tomatoes and cook for a further 3-4 minutes, adding a little of the stock every minute or so. Once the tomatoes have started to break down, add the soft cheese and any remaining stock. 

Stir to create a smooth sauce. Add the spinach, cover the pan and leave to wilt. Once wilted, season to taste and keep warm. Put the lasagne sheets in a large baking dish, cover with boiling water from the kettle and leave for 2 minutes. Meanwhile, combine the crab, chilli, lemon zest and ricotta in a bowl.

When you’re ready to serve, remove a sheet of lasagne from the water to a chopping board, and cut it into 3 strips. Place one strip in a warmed serving bowl and add a large tablespoonful of the crab mixture at one end, folding the pasta in a ribbon around it. 

Repeat with the other 2 pieces of pasta and another 2tbsp of crab. Spoon over a quarter of the tomato spinach sauce and scatter with chives and the extra chilli. Repeat with the remaining ingredients in another 3 bowls, then serve.

TERIYAKI MACKEREL WITH ASIAN VEG & NOODLES

Serves 4 ● Prep 5 mins ● Cook 15 mins

• 4 x 150g mackerel fillets
• 3tbsp teriyaki marinade
• 1tbsp reduced-salt soy sauce
• Calorie-controlled cooking spray
• 2cm piece of ginger, peeled and grated
• 1 garlic clove, crushed
• 570g pack of stir-fry vegetables
• 300g fresh egg noodles
• 20g fresh coriander, chopped
• 1 lime, cut into wedges

Put the mackerel fillets in a shallow bowl, skin-side up. Mix the teriyaki marinade and soy sauce together, then pour over the fish. Leave to marinate while you prepare the rest of the dish.

Heat a large non-stick frying pan over a medium-high heat and mist with cooking spray. Add the ginger and garlic and cook for 1 minute, then add the stir-fry vegetables. Increase the heat to high and cook for 5 minutes, stirring frequently, until the veg have softened.

Add the noodles and cook for a further 1-2 minutes, until warmed through. Tip the noodle mixture into a large bowl, set aside and keep warm while you cook the mackerel. Wipe the same pan clean, mist with cooking spray and place over a medium-high heat. #

Once hot, add the mackerel fillets and cook, skinside down, for 3 minutes, then flip over and cook for a further minute, until they are cooked through. Add the remaining marinade from the bowl to the pan and heat gently.

 Divide the noodle mixture between 4 plates. Top each with a mackerel fillet and drizzle over the marinade from the frying pan. Garnish with the chopped coriander and lime wedges.

SEA BASS WITH SALSA VERDE

Serves 4 ● Prep 10 mins ● Cook 15 mins

• 750g baby new potatoes, larger ones halved
• ½tbsp extra-virgin olive oil
• 1tbsp chopped fresh mint
• 4 x 90g sea bass fillets
• Calorie-controlled cooking spray
• 80g mixed salad leaves
• 150g cherry tomatoes, quartered
• 2tsp balsamic vinegar
• Lemon wedges, to serve

For the salsa verde

• 3 anchovies in oil, drained and roughly chopped
• 1tbsp capers, drained and rinsed
• 1tbsp freshly squeezed lemon juice
• ½ a small garlic clove, crushed
• 3tbsp chopped fresh flat-leaf parsley
• 2tbsp chopped fresh basil
• 2tbsp extra-virgin olive oil

Cook the potatoes in a large pan of boiling water for 12-15 minutes, until tender, then drain and roughly crush with a potato masher. Toss with the oil and mint. Meanwhile, make the salsa verde. Put all the ingredients except the oil into a mini food processor, and blitz to a coarse purée. 

Stir in the oil, season to taste, then set aside. If you don’t have a mini food processor, you can chop everything finely by hand. Make 3 shallow slashes through the skin of each fish fillet. 

Mist a large non-stick frying pan with cooking spray and cook the fish, skin-side down, over a medium heat for 2-3 minutes. Gently turn and cook for another 1-2 minutes, until just cooked through. In a bowl, combine the salad leaves and tomatoes, then drizzle over the balsamic vinegar. 

Divide the salad, crushed potatoes and sea bass between plates. Spoon over the salsa verde and serve with the lemon wedges.

TURKEY-BREAST ROULADE WITH SPINACH & DILL

Serves 4 ● Prep 40 mins ● Cook 1 hour

• 50g arborio rice
• 1 garlic clove
• Salt and freshly ground black pepper
• 1tsp olive oil
• 280g baby spinach
• 1 carrot, finely chopped
• 2tsp dried oregano
• ¾tsp ground coriander
• 75g feta, crumbled
• 3tbsp dill, finely chopped 
• Zest of 1 lemon
• 1 egg, beaten
• 900g skinless turkey breast, butterflied and flattened to about 1-1.5cm thickness
• 2tbsp low-fat spread
• 3 bay leaves

Cook the rice, according to the packet instructions, until tender. Meanwhile, on a chopping board, finely chop the garlic, sprinkle with salt and crush into a paste. Set aside. In a large, wide pan, heat the oil over a medium heat. Add the spinach, carrot and 1tsp water.

Season and cook, covered, stirring occasionally, for 3-5 minutes or until the vegetables are tender. Remove from the heat and stir in the garlic, 1tsp of oregano and the coriander. Spread the spinach mixture on a plate to cool. Meanwhile, drain the rice, spread it on another plate, and let it cool to room temperature.

When ready, using your hands and a clean tea towel, squeeze any excess liquid from the spinach mixture and transfer to a cutting board. Coarsely chop and place into a large bowl along with the cooled rice, feta, 2tbsp of the dill, the zest and the egg, and combine well. Season well.

Lay out the turkey breast flat on a board and season. Spread the spinach filling across it, leaving a good 1cm border. Taking one of the longer sides, roll up the turkey like a Swiss roll, as tightly as possible. Secure with kitchen string. Preheat the oven to 200°C/ fan 180°C/gas 6. In a small pan, combine the low-fat spread, bay leaves, remaining dill and oregano, and season with black pepper. Cook gently over a medium-low heat until the spread is melted. Remove from the heat.

Place the roulade in a baking dish. Brush with the spread mixture and season well. Tuck the bay leaves under the string and roast in the middle of the oven for 40-45 minutes or until cooked through. Remove from the oven, transfer to a board and allow to rest for 15 minutes. Slice thinly, crosswise, to serve.

DESSERTS

CHOCOLATE CHIP BROWNIES

Serves 16 ● Prep 10 mins ● Cook 20 mins

• Calorie-controlled cooking spray
• 90g cocoa powder
• 150g caster sugar
• ½tsp baking powder
• ¼tsp salt
• 200g 0% fat natural Greek yoghurt
• 2 large eggs, lightly beaten
• 2tsp vanilla extract
• 25g dark chocolate chips

Preheat the oven to 190°C/ fan 170°C/gas 5. Mist a 20cm square cake tin with cooking spray and line the bottom with baking paper. Put the cocoa powder, sugar, baking powder and salt in a mixing bowl and stir to combine, then stir in the yoghurt, eggs and vanilla extract until well combined.

Stir in the chocolate chips, then spoon the mixture into the prepared tin and level the top with the back of the spoon. Bake for 20 minutes, then allow to cool in the tin for 15 minutes before turning out and cutting into 16 squares.

FIG & GINGER PAVLOVA

Serves 10 ● Prep 25 mins ● Cook 1 hour 25 mins

• 8 fresh figs, quartered
• 2 balls of preserved stem ginger from a jar, chopped, plus 1tbsp of the ginger syrup
• 4 egg whites
• ½tsp cream of tartar
• 200g golden caster sugar
• 1tbsp icing sugar
• 1tsp vanilla bean paste or vanilla extract
• 500g 0% fat natural Greek yoghurt

Preheat the oven to 140°C/fan 120°C/gas 1. Line a roasting tin with baking paper. Arrange the figs in the tin, scatter the chopped ginger over and drizzle with the syrup. Cover with kitchen foil and bake for 20-25 minutes, or until sticky. Set aside to cool. Put the egg whites in the bowl of a stand mixer and sprinkle the cream of tartar over.

Whisk until the egg whites are stiff and form peaks that hold their shape when the beaters are removed. Gradually add the caster sugar, a tablespoon at a time, whisking thoroughly after each addition, until all the sugar has been incorporated and the mixture is stiff and glossy.

Line a baking sheet with baking paper. Spoon the meringue mixture onto the paper, then use a spatula to form a circle the size of a dinner plate, making the sides higher than the middle. Bake for 1 hour, then turn off the oven, leaving the door closed. Leave for at least 3 hours, or overnight, until completely cool. This gradual cooling helps stop the meringue from cracking.

Carefully fold the icing sugar and vanilla bean paste or extract through the Greek yoghurt. Spoon the mixture into the centre of the meringue, then decorate with the roasted figs and ginger. Chill until you’re ready to serve.

HONEY, ORANGE & ALMOND CAKE

Serves 10 ● Prep 20 mins + cooling ● Cook 50 mins

½tsp low-fat spread, for greasing

• 6 eggs, separated
• 100g caster sugar
• Grated zest of 3 oranges and juice of ½ an orange
• 150g ground almonds

For the topping

• Juice of 1½ oranges
• 2tbsp clear honey
• 1 orange, peeled and cut into thin rounds

Preheat the oven to 180°C/fan 160°C/gas 4. Grease the sides of a 20cm springform cake tin and line the base with baking paper. For the cake, using a hand-held electric whisk beat together the egg yolks, caster sugar, orange zest, orange juice and ground almonds in a large bowl.

In a separate bowl, whisk the egg whites using a clean whisk for about 2 minutes until they form stiff peaks. Using a metal spoon, fold a spoonful into the cake mixture to loosen it, then fold in the remaining egg whites. 

Pour the mixture into the prepared tin and bake for 35-40 minutes or until a skewer inserted into the centre of the cake comes out clean. Leave to cool in the tin for about 20 minutes.

To make the topping, put the orange juice and honey in a small pan and bring to the boil. Stir once, then cook without stirring for 6-8 minutes until reduced and syrupy. Remove the cake from the tin and, using a fork, prick the top all over, then spoon over threequarters of the syrup. Arrange the orange slices on top of the cake and spoon over the remaining syrup.

PECAN PIE WITH CHICKPEA CRUST

Serves 12 ● Prep 15 mins ● Cook 1 hour

• 400g tin chickpeas, drained and rinsed
• 15g cornflour
• ½tsp ground cinnamon
• 100g caster sugar
• 1½tsp vanilla extract
• 4 eggs (3 whole, 1 egg white)
• Calorie-controlled cooking spray
• 240g golden syrup
• 75g pecans, chopped

Preheat the oven to 200°C/fan 180°C/ gas 6. Blitz the chickpeas in a food processor until they are almost smooth. Add the cornflour, cinnamon, 1tbsp sugar and ½tsp vanilla extract and pulse until well combined. Add the egg white and blend until smooth.

Lightly mist a shallow 23cm pie dish with cooking spray. Scrape the chickpea mixture into the dish and pat the mixture into the bottom and sides (mixture will be sticky). Bake for 30 minutes or until the pie crust is lightly browned and crisp. Reduce the oven temperature to 160°C/fan 140°C/gas 3.

In a medium bowl, whisk the syrup, whole eggs and remaining sugar and vanilla extract until smooth, then stir in the pecans. Spoon the mixture into the warm pie crust. Bake for 30-35 minutes or until the filling is set. Let the pie cool for 30 minutes on a wire rack. Serve warm, at room temperature, or chilled.

RICE PUDDING WITH HONEY & WALNUTS

Serves 4 ● Prep 5 mins ● Cook 30 mins

• 10g low-fat spread
• 1tbsp caster sugar
• 100g pudding rice
• 550ml skimmed milk
• Grated zest of 1 lemon
• 1 dried bay leaf
• 1 vanilla pod, split lengthways
• 10g walnuts
• 150g 0% fat natural Greek yoghurt
• 4tsp clear honey, to serve

Melt the spread in a large, heavy based pan over a low-medium heat. Add the sugar and cook for 1-2 minutes, stirring, until the sugar has dissolved, then add the rice. Stir to coat, then add the milk, half the lemon zest, the bay leaf and vanilla pod.

Bring to the boil, then reduce the heat and simmer for about 25 minutes, stirring often, until the rice is tender and all the milk is absorbed. Meanwhile, put the walnuts in a dry frying pan and cook over a medium high heat, stirring, until just browned and fragrant, then remove from the heat and roughly chop.

Stir the yoghurt into the rice pudding. Divide between 4 bowls and serve each with 1tsp of honey, a scattering of the chopped walnuts and the remaining lemon zest.

SNACKS

CHICKEN, CHEESE & MARMITE ROLLS

Makes 12 ● Prep 20 mins ● Cook 25 mins

• 10 Heck Chicken Italia Chipolatas, skins removed
• 2tbsp Marmite
• 100g reduced-fat Cheddar, grated
• Freshly ground black pepper
• 3 sheets of filo pastry
• 2tbsp low-fat spread, melted
• 1 medium egg, lightly beaten

Preheat the oven to 200°C/fan 180°C/gas 6, and line a large baking tray with baking paper. Place the sausage meat in a bowl with the Marmite, 75g of the cheese and a grinding of black pepper. Mix together with your hands until well combined.

Lay one sheet of filo on a worktop and brush with melted spread. Top with a second sheet, brush with more melted spread, then repeat with the remaining sheet. Halve the filo to make 2 rectangles. Shape the filling into 2 log shapes, which run the length of the pastry. 

Place the sausage logs about 5mm in from the edge of the pastry. Brush the edges with beaten egg, then fold the pastry over the filling and press to seal. Brush the tops with egg, scatter over the remaining cheese and cut each into 6 equal pieces.

Put the rolls on the prepared baking sheet, join-side down, and bake for 20-25 minutes, until crisp and golden. Allow to cool slightly before serving.

CRISPY GREEN BEAN ‘FRIES’

Serves 4 ● Prep 10 mins ● Cook 20 mins

• 75g polenta
• 2tsp garlic granules
• Salt and freshly ground black pepper
• 1 large egg, beaten
• 200g fine green beans
• Calorie-controlled cooking spray

For the dipping sauce

• 200g passata
• 2tbsp tomato purée
• 1 red chilli, deseeded and finely chopped
• 1tbsp balsamic vinegar

Preheat the oven to 220°C/fan 200°C/ gas 7. To make the sauce, put all the sauce ingredients in a small pan over a medium heat and bring to a boil. Reduce the heat to low, then cover and simmer for 5 minutes. Set aside to cool.

Mix the polenta with the garlic granules and season to taste. Pour the egg onto a dinner plate and put the polenta mixture on another. Put half of the green beans in the egg to coat, drain any excess, then toss in the polenta – it doesn’t matter if the coating is a bit patchy. Mist a large baking sheet with cooking spray, then spread the beans out on it. Repeat with the remaining beans.

Mist the tops of the beans with more cooking spray and bake for 10 minutes, then turn and bake for 2-5 minutes, until the coating is crisp and golden. Serve straight away with the dipping sauce.

MUHAMMARA DIP

Serves 8 ● Prep 15 mins

• 300g roasted red peppers in brine, drained
• 75g fresh white breadcrumbs
• 40g walnuts, roughly chopped
• 2 garlic cloves
• 2tbsp lemon juice
• 2tsp pomegranate molasses
• 1tsp ground cumin
• ½tsp chilli flakes
• ¼tsp salt
• 2tbsp olive oil
• Salt and freshly ground black pepper
• Mixed vegetable crudités, to serve

Put all the ingredients, except the oil and crudités, into the bowl of a food processor and blitz until well combined but still a little chunky. With the food processor on, gradually pour in the oil until just combined, but not smooth. Season to taste. Serve the dip with the mixed vegetable crudités.

BLUE CHEESE & PEAR TOAST

Serves 4 ● Prep 5 mins ● Cook 5 mins

• 3 ripe pears
• Juice of ½ a lemon
• 25g low-fat soft cheese
• 75g Stilton cheese, crumbled
• Salt and freshly ground black pepper
• 4 slices of WW Thick Sliced Wholemeal Bread
• 25g rocket

Halve, core and slice the pears into thin wedges, then put in a small bowl and toss with half the lemon juice to stop them from turning brown. Set aside. In a small bowl, mix the soft cheese with 15g of the Stilton cheese and the remaining lemon juice, and then season to taste.

Toast the bread in a toaster or under the grill. Spread with the soft cheese mixture, then top with the pear and rocket. Crumble over the remaining Stilton, then serve.

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