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You don’t have to deprive yourself of foods you love with our exclusive WeightWatchers series

What’s in store for you this summer? Family days out perhaps, or barbecues with friends and neighbours? 

You may even be getting ready for your first sunshine holiday abroad for a couple of years. But whatever you’re planning, the chances are you’ll enjoy life a lot more if you’re feeling fitter and healthier. 

‘It may feel like summer’s finally arrived – particularly with last weekend’s Platinum Jubilee still fresh in our minds – but the good news is there’s still time to make a real difference to your weight, health and outlook on life,’ says Jess O’Shea, nutritionist at WeightWatchers. 

‘If you start our programme today, you could be up to half a stone lighter in a month’s time – without depriving yourself of your favourite foods.’

To get you off to a flying start, the Daily Mail has teamed up with WW to bring you this exclusive summer series.

Starting in Weekend magazine, continuing in tomorrow’s Mail On Sunday and then in special pull-outs in Monday and Tuesday’s Daily Mail, we’ll bring you expert tips on how to lose weight without missing out on a social life, as well as advice on budgetfriendly ways to eat healthily. 

Plus, WW are offering two months’ free membership to Mail readers – see the panel at the bottom of this story for details.

And we’ll also be serving up a sumptuous selection of delicious, healthy WW recipes, all based on tempting summer ingredients and WW’s ground-breaking PersonalPoints programme, which is rooted in cutting-edge nutritional science and has been clinically proven to help you lose weight. 

And because no two people are the same, PersonalPoints offers you the flexibility to choose the foods you love most to base your meals and snacks around, making it even easier to shed unwanted pounds without feeling deprived (see panel on page 42). 

With suggestions such as grilled salmon with green rice and salsa, or grilled steak with sweet potato and spinach mash, followed by this mouthwatering strawberry bakewell cake, it’s unlikely you’ll get any complaints…

BREAKFASTS

SMOKED SALMON BREAKFAST BOWL  

Serve s 4 | Prep 10 mins | cook 15 min s Personal Points™ 1-5 

  • 1½tbsp low-fat spread 
  • 400g mushrooms, small ones halved, larger ones quartered 
  • 1 garlic clove, crushed or grated 
  • 200g cherry tomatoes, halved 
  • 125g kale, chopped, thick stalks discarded 
  • Juice of ½ a lemon 
  • 1tbsp white wine vinegar 
  • 4 large eggs 
  • 150g smoked salmon 
  • A handful of snipped fresh chives, to serve 

Melt the spread in a frying pan and fry the mushrooms for 3-4 minutes, until golden. 

Stir in the garlic and cook for 30 seconds, then add the cherry tomatoes and kale and stir fry for 2-3 minutes. Season to taste and stir in the lemon juice. 

Meanwhile, bring a large pan of water to the boil, add the vinegar and reduce the heat to a simmer. Crack the eggs, one at a time, into the simmering water and poach for 3 minutes, or until the whites are just set and the yolks are still soft. 

Remove the eggs with a slotted spoon and put on a plate lined with kitchen paper. 

Divide the mushrooms, tomatoes and kale between 4 bowls, then top with the smoked salmon, eggs, some snipped chives and a grinding of black pepper. 

BREAKFAST TRAYBAKE 

Serves 4 | Prep 20 mins | Cook 35 min s Personal Points™4-8 

  • 400g butternut squash, peeled, deseeded and diced into 2cm chunks 
  • 2tbsp olive oil 
  • 300g Maris Piper potatoes 
  • 1tsp dried oregano or thyme 
  • Salt and pepper 
  • 8 bacon medallions 
  • 4 small vines of cherry tomatoes (about 250g) 
  • 80g young leaf spinach 
  • 4 eggs 

Preheat the oven to 220°C/fan 200°C/gas 7. Put the squash on a large baking tray, then drizzle with half the oil and toss to coat. Bake for 5 minutes. 

Meanwhile, grate the potatoes into a clean tea towel, then squeeze out as much liquid as you can. Mix the grated potatoes with the remaining oil and the dried herbs, and season well. 

Shape into 4 mounds among the squash on the tray, then bake everything for another 15 minutes. 

Reduce the oven temperature to 200°C/fan 180°C/gas 6 and arrange the bacon medallions in between the veg. Add the cherry tomatoes to the tray and bake for another 5 minutes. 

Meanwhile, put the spinach in a sieve set over the sink and pour boiling water from the kettle over it until wilted. When cool enough to handle, squeeze any excess liquid from the spinach. 

Add the wilted spinach to the tray in 4 piles among the other veg, then use a spoon to create a hole in each pile. Crack an egg into each hole and bake for a final 5-8 minutes, until the eggs are done to your liking.

GRIDDLED WATERMELON

Serves 4 | Prep 5 mins | Cook 5 mins Personal Points™ 1-6 

  • 300g fat-free natural Greek yoghurt 
  • 1 lime, zested and juiced 
  • ½tbsp chopped fresh mint, plus extra leaves to serve 
  • 1tbsp clear honey
  • 1.2kg watermelon 

Combine the Greek yoghurt, lime zest and juice, chopped mint and honey in a mixing bowl. Cover with clingfilm and chill until needed. 

Cut the watermelon into 12 wedges, leaving the rind on. Set a griddle pan over a high heat. 

Griddle the watermelon for 30 seconds on each side, until lightly charred. You’ll need to do this in batches. 

Serve the watermelon with the yoghurt sauce on the side for dipping and extra mint leaves scattered over the top. 

BERRY & BANANA SMOOTHIE 

Serves 2 | Prep 5 mins Personal Points™ 5 

  • 1 banana, chopped 
  • 80g frozen mixed berries 
  • 120ml skimmed milk 
  • 120g fat-free vanilla yoghurt 
  • 2 sprigs of fresh mint, to serve 

Place the banana, frozen mixed berries, milk, yoghurt and 3 ice cubes into a blender. Blitz until smooth and divide between 2 glasses. Garnish with the mint sprigs and serve. 

LEMON RICOTTA PANCAKES

Serves 6 | Prep 15 mins | Cook 20 mins Personal Points™ 8 

  • 210g plain flour 
  • 1tsp bicarbonate of soda 
  • ½tsp salt 
  • 230ml buttermilk 
  • 100g ricotta 
  • 2 eggs, separated 
  • 2tbsp caster sugar 
  • 2tbsp finely grated lemon zest, plus extra pared lemon zest to serve (optional) 
  • 2tsp vegetable oil 
  • ½tsp icing sugar, for dusting 
  • Blueberries or other fruit, to serve (optional) 

Put a large baking sheet in the oven and heat to 140°C/fan 120°C/gas 1. 

In a small bowl, combine the flour, bicarbonate of soda and salt. In a separate bowl, mix the buttermilk, ricotta, egg yolks, caster sugar and grated lemon zest until combined. 

Put the egg whites in a clean medium bowl and whisk, using a hand-held electric whisk, until soft peaks form. 

Gently fold the flour mixture into the buttermilk mixture, until just combined, then fold in the egg whites in two batches. 

Brush a large nonstick frying pan with a little of the oil and set over a medium heat. Pour 4 ladlefuls of batter into the pan – use about 60ml batter per pancake – and cook for 3 minutes, until bubbles appear on the surface. 

Turn the pancakes and cook for another 2-3 minutes, then remove from the pan and transfer to the baking sheet in the oven to keep warm. Repeat with the remaining oil and batter until you have 12 pancakes. 

Dust with the icing sugar, then serve 2 pancakes per serving, with pared zest and berries, if using.

CARROT & PINEAPPLE SMOOTHIE BOWL 

Serves 1 | Prep 10 mins Personal Points™10 

  • 60ml carrot juice 
  • 60ml unsweetened almond drink 
  • 1 carrot, roughly chopped 
  • 165g frozen pineapple 
  • 1tsp agave nectar
  • ½tsp fresh ginger 
  • ½tsp vanilla extract 
  • 40g fresh pineapple chunks 
  • 10g desiccated coconut 
  • 1tsp sunflower seeds 

Blitz the juice, almond milk, carrot, frozen pineapple, agave, ginger, vanilla and 4 ice cubes in a blender. Transfer to a bowl. Top with the fresh pineapple, coconut and sunflower seeds.

LUNCHES 

BAKED POTATO WITH ITALIAN TUNA TOPPING

Serves 1 | Prep 5 mins | Cook 1 hour Personal Points™ 0-5 

  • 150g baking potato 
  • 80g tin tuna in spring water, drained 
  • 25g quark 
  • 1 heaped tsp drained capers 
  • 1 heaped tsp chopped red onion 
  • 1 heaped tsp chopped fresh parsley 
  • Zest of ½ a small lemon 
  • Salt and freshly ground black pepper 
  • Mixed salad leaves and tomato halves, to serve 

Preheat the oven to 190°C/fan 170°C/gas 5. Bake the potato for 1 hour, or until tender – times vary. (If you’re in a hurry, it will take about 10 minutes in a microwave.) 

In a bowl, mix the tuna, quark, capers, onion, parsley and lemon zest. Season. Split the potato and pile the tuna on top. Serve with mixed leaves and tomato halves. 

GRILLED SALMON WITH GREEN RICE & SALSA 

Serves 4 | Prep 10 mins | Cook 20 mins Personal Points™ 1-14 

  • 4 spring onions, finely chopped 
  • 4 garlic cloves, finely sliced 
  • 50g fresh flat-leaf parsley, finely chopped 
  • 25g fresh coriander, finely chopped 
  • 250g basmati rice, rinsed 
  • 700ml fish stock, made with 2 stock cubes 
  • 4 x 130g salmon fillets 
  • Calorie-controlled cooking spray 
  • Salt and black pepper 

For the salsa 

  • 3 ripe tomatoes, finely chopped 
  • ½ a cucumber, finely chopped 
  • Zest and juice of 1 lime 

Preheat the oven to 220°C/fan 200°C/gas 7. Set a nonstick pan over a medium heat. 

Cook most of the spring onions with the garlic, parsley, all but 1tbsp of the coriander and 1tbsp water for 2-3 minutes, until softened and highly fragrant. Add the rice and stock, stir, cover and bring to the boil. Simmer for 15 minutes, until the rice is tender. 

Meanwhile, put the salmon on a baking tray lined with baking paper, mist with cooking spray, season and bake for 15 minutes, until cooked through. 

Combine the salsa ingredients with the reserved spring onion and coriander. Season to taste. Serve the rice topped with the salmon and salsa.

SUMMER CORN SOUP

Serves 8 | Prep 25 mins | Cook 30 min s Personal Points™ 2-6 

  • 2tbsp unsalted butter 
  • 6 large fresh corn cobs, husks discarded and kernels stripped, plus extra cooked kernels (optional), to serve 
  • 2 large leeks (white parts only), trimmed, halved and sliced 
  • 225g potatoes, diced 
  • 1 celery stick, trimmed and chopped 
  • 5 fresh thyme sprigs 
  • 2 garlic cloves, crushed 
  • 950ml chicken stock, made with 1 stock cube 
  • Cayenne pepper 
  • Salt and black pepper 
  • Juice of 1 lime 

To serve 

  • 200g fat-free natural Greek yoghurt 
  • 1 large tomato, diced 
  • A small handful of fresh chives, snipped 
  • A small handful of fresh basil, torn

Melt the butter in a large pan over a medium heat. Add the fresh corn kernels, leeks, potatoes, celery, thyme and garlic, and cook for 5 minutes, stirring occasionally, until the vegetables start to soften. 

Stir in the stock, 450ml water and cayenne pepper to taste, then season with salt and black pepper. Increase the heat to medium-high and bring to the boil, then reduce to a simmer and cook for 20 minutes, or until the vegetables are very tender. 

Remove the pan from the heat and, using a stick blender, blitz to a slightly chunky purée. If you prefer a smoother consistency, press the vegetable mixture through a fine mesh sieve before serving. 

Ladle the soup into bowls and drizzle with the lime juice. Season to taste and serve topped with the yoghurt, tomato, chives, basil and extra corn kernels, if using. 

GARLIC PRAWN PASTA SALAD WITH TOMATOES & HERBS 

Serves 6 | Prep 15 mins | Cook 15 mins Personal Points™2-6 

  • 250g wholewheat fusilli 
  • 300g green beans 
  • 150g sugar snap peas, halved lengthways
  • 2tbsp olive oil 
  • 4 garlic cloves, thinly sliced 
  • 2 fresh basil sprigs, leaves and stems separated 
  • 500g cherry tomatoes 
  • 500g raw king prawns, peeled and deveined, tails left intact 
  • 60ml lemon juice, plus lemon wedges to serve 
  • A handful of chopped fresh dill 
  • Salt and black pepper 

Bring a pan of water to a boil and cook the pasta according to the pack instructions, adding the beans and peas for the last minute of cooking time. Drain and refresh under cold running water, then drain again.

Meanwhile, heat the oil in a large pan over a low heat. Cook the garlic, basil stems and tomatoes, stirring, for 2 minutes. 

Increase the heat to medium-high and add the prawns. Cook, stirring, for 2 minutes or until the prawns are pink. Discard the basil stems. 

Toss the pasta with the prawn mixture, lemon juice and most of the basil leaves and dill. Season to taste. 

Divide the pasta between plates, top with the remaining herbs and serve with the lemon wedges. 

FENNEL GRILLED CHICKEN WITH APPLE & POTATO SALAD 

Serves 4 | Prep 15 mi s | Cook 35 mins Personal Points™ 0-9 

  • 800g new potatoes, halved or quartered if large 
  • 4 x 165g skinless chicken breast fillets 
  • 1tbsp fennel seeds 
  • Salt and black pepper Calorie-controlled cooking spray 
  • 5tbsp fat-free natural Greek yoghurt 
  • 1tbsp white wine vinegar 
  • 1tsp Dijon mustard 
  • 2 Braeburn apples, cored and cut into matchsticks 
  • 1 red onion, thinly sliced 
  • Rocket, to serve 

Put the potatoes in a pan of cold water. Bring to the boil, then simmer for 20-25 minutes or until tender. Drain and leave to cool in a colander. 

Meanwhile, put the chicken breasts between 2 sheets of baking paper and bash with a rolling pin to tenderise – you’ll need to do this in batches.

Mix together the fennel seeds and some seasoning. Sprinkle over both sides of the chicken. Mist with cooking spray. 

Heat a nonstick griddle or frying pan over a high heat and fry the chicken for 6-8 minutes on each side, until cooked through. Transfer to a warm plate, cover with kitchen foil and leave to rest for 10 minutes, then cut into slices. 

In a large bowl, whisk together the yoghurt, vinegar and mustard, and season to taste. Add the potatoes, apples and onion to the dressing and toss gently to coat. 

Divide between plates and serve with the chicken and rocket.

DINNERS

GRILLED STEAK WITH SWEET POTATO & SPINACH MASH

Serves 4 | Prep 5 mins | Cook 15 mins Personal Points™ 6-9 

  • 400g sweet potato, peeled and chopped 
  • 1tbsp Dijon mustard 
  • 80g baby spinach 
  • Salt and black pepper 
  • 4 x 225g lean beef rump steaks 
  • Calorie-controlled cooking spray 

Bring a pan of salted water to the boil. Add the sweet potato and cook for 10 minutes, or until tender. Drain well. 

Return to the pan with the mustard. Mash into a coarse purée. Stir in the spinach and season. 

Meanwhile, season the steak. Place a griddle pan over a high heat and mist with cooking spray. 

Cook the steaks for 2 minutes on each side, or to your liking. Rest for 2 minutes. Serve with the mash.

CHICKPEA, POTATO AND SPINACH STEW

Serves 4 | Prep 10 mins | Cook 40 mins Personal Points™ 3-6 

  • 300g baby potatoes, scrubbed and halved 
  • Calorie-controlled cooking spray 
  • 1 onion, finely sliced 
  • 2cm fresh ginger, peeled and grated 
  • 3 garlic cloves, crushed 
  • 1 red chilli, deseeded and finely chopped, plus extra, thinly sliced, to garnish 
  • 2tsp ground cumin 
  • 2 x 400g tins plum tomatoes 
  • 50g crunchy peanut butter 
  • 400g tin chickpeas, drained and rinsed 
  • 150g baby spinach leaves, roughly chopped 
  • Salt and black pepper 
  • 20g parsley, roughly chopped, to garnish 

Bring a pan of slightly salted water to the boil. Add the potatoes and simmer for 7 minutes, until partially cooked. Drain and set aside. 

Meanwhile, place a large, deep frying pan over a medium heat and lightly mist with cooking spray. Fry the onion for 5 minutes, until starting to soften, then add the ginger, garlic and chilli, and cook for 2 minutes. Stir in the cumin and potatoes. 

Add the tomatoes and break them up using a wooden spoon. Pour in 200ml water and bring to a simmer, then cover and cook gently for 30 minutes. 

Remove the lid and stir in the peanut butter, chickpeas and spinach, and simmer for 5 minutes. Season to taste. 

Divide between 4 bowls, garnish with parsley and chilli, and serve immediately.

SMOKY SALMON AND CHORIZO SKEWERS 

Serves 6 | Prep 20 mins + marinating | Cook 15 mins Personal Points™ 3-8 

  • 600g skinless salmon fillets, cut into chunks 
  • 2tsp sweet smoked paprika 
  • 1tsp dried oregano 
  • Juice of 1 orange, plus zest of ½ and wedges, to serve 
  • 1tbsp olive oil 
  • 1tsp sherry vinegar 
  • Salt and black pepper 
  • A handful of flat-leaf parsley, finely chopped 
  • 2 small garlic cloves, finely chopped 
  • Zest of 1 lemon 
  • 1 red and 1 yellow pepper, cut into chunks 
  • 60g chorizo, sliced 

Preheat the barbecue or grill. Put the salmon into a large dish. 

In a jug, combine the paprika, oregano, orange juice, olive oil and vinegar. Season, then pour over the salmon, cover and marinate for 30 minutes. 

Meanwhile, to make the gremolata, combine the parsley, garlic and lemon and orange zests in a bowl. Season and set aside.

Thread the salmon onto 6 large skewers, alternating with the chopped peppers and chorizo. Barbecue or grill for 10-12 minutes, turning every now and then, until the salmon is cooked through. 

Serve the skewers with the gremolata and orange wedges.

PRAWN PAD THAI 

Serves 4 | Prep 15 mins | Cook 10 mins Personal Points™ 7-8 

  • 240g medium rice noodles 
  • Calorie-controlled cooking spray 
  • 1 garlic clove, crushed 
  • 1 red chilli, deseeded and finely chopped 
  • 200g peeled raw king prawns 
  • 1 egg, beaten 
  • 1 courgette, trimmed and coarsely grated 
  • 1tbsp fish sauce 
  • 2 spring onions, trimmed and finely sliced 
  • 100g bean sprouts

To serve 

  • 2tbsp unsalted roasted peanuts, roughly chopped 
  • Juice of 1 lime, plus extra wedges 

Cook the noodles according to the pack instructions and set aside. 

Put a wok or large nonstick frying pan over a high heat and mist with cooking spray. Add the garlic and chilli and cook for 2 minutes, until fragrant, then add the prawns and cook for 1-2 minutes, until they start to turn pink. 

Push everything to one side of the pan, then add the egg and scramble, stirring with a wooden spoon. Add the courgette, fish sauce, spring onions and bean sprouts, cook for 3 minutes, then add the noodles to the pan and toss to combine. 

Serve topped with the peanuts, with the lime juice drizzled over and the lime wedges on the side.

DESSERTS

STRAWBERRY CHEESECAKE POPS

Serves 4 | Prep 15 mins + free zing Personal Points™ 2-3 

  • 200g strawberries, hulled 
  • 100g low-fat soft cheese, kept at room temperature
  • 50g fat-free natural yoghurt 
  • 2 low-fat digestive biscuits

Put the strawberries in a blender and whizz until smooth. In a small bowl, mix together the soft cheese, one third of the strawberry purée and 20g yoghurt, until well combined. 

Divide the mixture between 4 x 100ml lolly moulds, then spoon the remaining purée into each mould. Using a cocktail stick or wooden skewer, briefly stir the mixtures in the moulds to get a ripple effect. 

Push a wooden lolly stick into each mould, making sure you leave enough poking out to comfortably hold. Freeze for 4 hours, or until solid. 

Place the remaining yoghurt in a small bowl. Put the biscuits in a plastic bag, then crush them using a rolling pin. Transfer to a separate bowl. 

Line a baking tray with baking paper. Remove the lollies from the moulds – you may need to dip the moulds in a bowl of hot water to ease them out. 

Dip the top of each lolly into the yoghurt and then the biscuit, so the tops are covered in crumbs. Place on the baking tray, transfer to the freezer and leave until they’re firmly set.

STRAWBERRY BAKEWELL CAKE 

Serves 10 | prep 15 mins + cooling | cook 50 mins Personal Points™5-7 

  • Calorie-controlled cooking spray 
  • 2 x 400g tins cannellini beans, drained and rinsed 
  • 125ml agave syrup 
  • 100g low-fat spread 
  • 2 large eggs, plus 2 large egg whites 
  • 100g plain flour 
  • 2tsp baking powder 
  • 1tsp vanilla extract 
  • 1tsp almond extract 
  • 175g fresh strawberries, hulled and halved 
  • 5g flaked almonds 
  • 1tsp icing sugar, to decorate 

Preheat the oven to 180°C/ fan 160°C/gas 4. Mist a 20cm springform or loose-bottomed cake tin with cooking spray and line the base and sides with baking paper. 

Put the cannellini beans, agave syrup and low-fat spread in a food processor and blitz until smooth. Transfer to a large mixing bowl, whisk in the whole eggs, one at a time, then whisk in the egg whites. 

Fold in the flour, baking powder and vanilla and almond extracts. Pour the mixture into the tin. 

Arrange the strawberries, cut-side up, over the top and scatter the flaked almonds over. Bake for 45-50 minutes, until a skewer inserted into the centre of the cake comes out clean. 

Leave to cool in the tin for 10 minutes, then carefully remove from the tin and transfer to a wire rack to cool completely. Dust with the icing sugar, then cut into slices and serve. 

CITRUS CHEESECAKE 

Serves 8 | Prep 15 mins + chilling | Cook 5 mins Personal Points™ 9-10 

  • 18 sponge fingers 
  • 250g medium-fat soft cheese 
  • 250g ricotta 
  • 170g fat-free natural Greek yoghurt 
  • 2tsp finely grated lemon zest 
  • 60g caster sugar 
  • 1 x 12g sachet gelatine 
  • 3tbsp fresh lemon juice
  • ½ a lime, thinly sliced
  • ½ a lemon, thinly sliced
  • ½ an orange, thinly sliced 

Line a 22cm round springform cake tin with baking paper. Arrange the sponge fingers over the base of the tin, trimming to fit. Discard any trimmings. 

In a bowl, whisk the soft cheese, ricotta, yoghurt, lemon zest and half the sugar with a hand-held electric whisk, until smooth. Put 2tbsp boiling water in a heatproof jug, sprinkle in the gelatine and stir with a fork until dissolved. 

Whisk the gelatine and 2tbsp of the lemon juice into the cheese mixture until smooth and combined. 

Pour the cheese mixture over the sponge fingers and smooth the surface. Refrigerate for 3 hours, or until set. 

Meanwhile, put the remaining sugar and lemon juice in a large saucepan with 125ml water and set over a medium heat. Stir until the sugar dissolves and the mixture comes to a boil. 

Reduce the heat, add the citrus slices and simmer for 5 minutes, or until the syrup thickens. Set aside to cool. 

Remove the cheesecake from the tin, discarding the baking paper. Arrange the candied slices on top and drizzle the syrup all over the top before serving.

GREEN GODDESS FRUIT SALAD 

Serves 4 | Prep 15 mins Personal Points™ 1-4 

  • 2 Granny Smith apples, cored and cut into bite-sized pieces 
  • 2 kiwi fruit, peeled, halved and thickly sliced 
  • 125g white grapes, halved 
  • ½ a galia melon (or ¼ of a honeydew melon), seeds and skin removed, and flesh cut into bite-sized pieces 
  • Juice of ½ a lime 
  • 4 large mint leaves, shredded 
  • 4tbsp fat-free natural Greek yoghurt 
  • 4tsp pumpkin seeds 

Combine the prepared fruit in a large bowl. Add the lime juice and shredded mint, and stir to combine. 

Divide the fruit salad between 4 bowls, then serve topped with the yoghurt and pumpkin seeds. 

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