The tumultuous events of last year have shown all of us just how precious our health and well-being really are. Perhaps you saw a loved one suffering with Covid-19, or maybe you found the stresses and anxieties of lockdown a real struggle. 

You possibly also battled with your weight, and if so you certainly weren’t alone. Research shows that half of us put on more weight during lockdown, grazing at our desks while working from home, turning to the fridge to combat stress or indulging in a few too many glasses of wine.

Yet losing excess weight has never been more crucial than it is today. Research has shown that obesity and Type 2 diabetes, which is linked to being overweight, are clear risk factors for developing life-threatening Covid-19 complications as well as other serious diseases such as cancer.


It’s a good idea to stock up on the following items before you start so you always have them on hand to whip up healthy, fuss-free meals. 

BREADS Freeze harder-to-find breads such as sourdough and take a slice when you need. 

DRIED HERBS/SPICES AND STOCK CUBES Parsley, thyme, oregano, smoked paprika, raselhanout and harissa all add flavour to your dishes. 

FROZEN MEAT Chicken breasts, low-fat mince, pork and beef are all versatile and can be easily defrosted in the fridge overnight. 

These are some of the store cupboard and freezer essentials (stock image)

These are some of the store cupboard and freezer essentials (stock image)

These are some of the store cupboard and freezer essentials (stock image)

FROZEN VEG Peas, broccoli, sweetcorn and carrots are all just as healthy frozen as fresh. 

FLOURS Plain flour is good for baking and thickening sauces. 

FRUIT Frozen fruit – such as mixed summer berries – makes a great breakfast topping. Dried fruit is also handy for recipes. 

GRAINS Brown rice, bulgur wheat, couscous and quinoa are useful. 

JARS/BOTTLES Olive oil, honey, mustard and vinegar are essential, plus calorie-controlled cooking spray. 

NUTS & SEEDS Use these for baking, as salad toppings or for sprinkling over yoghurt. 

OATS Use to make a filling breakfast – they’re also ideal for baking or as toppings. 

PULSES Chickpeas, lentils and beans such as kidney beans are all healthy and satisfying. 

PASTA AND NOODLES Look for wholewheat versions that are high in fibre. 

POTATOES A ZeroPoint food on the Purple plan and great for families with hungry teenagers. 

SUGAR ALTERNATIVES Ground cinnamon, ginger and stevia all make good natural sweeteners. 

TINNED TOMATOES These provide a healthy base for a range of meals and sauces. 

TINNED FISH Salmon, crab and tuna are perfect to stir into pasta. 


We may now have the hope of a vaccination programme, but research also shows that this could be less effective if you’re obese than if you’re a healthy weight. This is because too much body fat, especially around your waist, makes your immune system less efficient and less able to produce the antibodies needed to make a vaccine successful.

So now, as we start a brand new year, there’s never been a better moment to make a fresh start and overhaul your lifestyle, making 2021 the year you discover a slimmer, healthier – and happier – you. 

‘There is no time like the present to focus on your physical and mental wellbeing, which are the things that matter the most to all of us,’ says Julia Westgarth, Head of Programme at WW, formerly known as Weight Watchers. 

‘There are many things we can’t control at the moment, such as how long it will take for life to get back to normal, but we can control what we put in our mouths and how much we move our bodies.

‘And this is where WW’s weight-loss programme, myWW+, comes in. Not only will it help you to lose weight, but it will also give you all the tools to lead a healthier life all round, underpinned by the latest behaviour-change strategies that have been scientifically proven to help you change your outlook on life and develop healthy habits.’

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 ways to shed unwanted pounds while enjoying a balanced nutritious diet, as well as advice for starting a new exercise programme and more besides. 

Starting today in Weekend magazine, continuing in tomorrow’s Mail on Sunday and all next week in the Daily Mail, we will be bringing you expert tips on all aspects of healthy living from coping with stress to getting a good night’s sleep – as well as plenty of tried-and-tested mouthwatering WW recipes to enjoy while watching the pounds slip away.

No food is off-limits – and it certainly won’t feel like you’re depriving yourself as you dip your spoon into a luxurious bowl of chocolate peanut butter and banana oats for breakfast, sit down to a hearty bowl of chicken noodle soup for lunch followed by a comforting dinner of chicken fajita pie – all featured in today’s pullout.

But everyone’s needs are different when it comes to losing weight – and a regimen that works well for one person may not suit another. That’s why myWW+ offers you three food plans to choose from – Green, Blue and Purple – depending on the type of foods you like to eat and how you live your life. 

All three are based on WW’s scientifically proven system of SmartPoints and ZeroPoint foods, and you’ll lose the same amount of weight whichever plan you choose.

But it can be one thing to make a new resolution – and another to stay on track. As the gloomy days of January wear on, with social distancing still a fact of life, it would be easy to drift back into old habits particularly when the fridge is half-empty, you’ve missed your gym class because you got stuck at work and you’re feeling demoralised.

Luckily, that’s where WW’s brilliant new myWW+ app comes to the rescue, offering suggestions, solutions, facts, encouragement and even short audio coaching sessions to help you, all just a tap or two away. 

‘Forming new habits can be hard work, particularly in the early days – but you don’t have to do this alone,’ says Julia Westgarth. 

‘Our myWW+ app is a digital powerhouse in your pocket that’s been specifically created to support you in every aspect of your quest to be a healthier, happier you.’

Stuck for what to cook and faced with a half-empty fridge? No problem. Simply tap in three ingredients you have to hand and myWW+ will suggest healthy recipes that can take into account how many SmartPoints you have left in your Daily Budget and if you’re a vegetarian.

The app also helps with meal planners, offers access to hundreds of fitness programmes, gives you weekly progress reports and even provides five-minute coaching sessions on dealing with stress and sleep problems.

All activity is good activity at WW – not only will exercise help you to lose weight and keep it off, but it also helps to lift your mood due to the feelgood hormones your body produces. You can boost your daily SmartPoints Budget by earning FitPoints on any activity you do – and if you don’t already have an active lifestyle then WW’s coaches can offer suggestions.

Food and fitness are firmly underpinned by the mindset package at WW, enabling you to harness the latest developments in science-backed behaviour change techniques to identify goals and achieve them. 

As happier people make healthier choices, the mindset element of the WW programme is rooted in helping you adopt a more positive outlook – using techniques to deal with stress, low self-image and negative thinking, which can lead to emotional eating. This will help you start 2021 with renewed energy and purpose, safely on a path to a healthier, happier you.

Here’s how the plan works

The WW programme is scientifically proven to work and is based on four key elements – healthy eating, exercise, sleep and a mindset package that helps you to adopt a healthier frame of mind, identify goals and achieve them.

Everyone’s weight-loss needs are different, which is why WW offers you the flexibility of choosing between three myWW+ food plans – Green, Blue and Purple. All are based on SmartPoints and ZeroPoint foods. 

Every food and drink has a designated 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 (the more protein in any food, the fewer its SmartPoints) as it 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 plan 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. 

One month free digital membership worth £14.95 

To help you kickstart your new healthy lifestyle, we’re offering all Mail readers the chance to enjoy all the benefits of a WW digital membership free for one month. To make 2021 your best year yet, sign up for personalised recommendations, wellness check-ins, trackers, progress reports and much more.

How to claim via MyMail

1. Join or sign in to your account at

2. Enter one Unique Number from the back page of the Mail between Saturday 2 January and Friday 8 January 2021. Please note: Unique Numbers need to be entered within four days of their publication.

3. Click ‘Redeem Now’ and you will be emailed with instructions on how to claim your free membership.

4. Offer valid until 25 January 2021.

Terms and conditions MyMail account and internet access required. 18+ only. Your membership will automatically renew after one month. You can cancel at any time. No Unique Number entry required for subscribers of The Ultimate Pack or The Digital Edition.


On top of your SmartPoints Budget, you can also tuck into a selection of delicious foods classed as ZeroPoint foods. These are vital for good health, so you’re naturally guided to base your meals around them. 

They have a SmartPoints value of 0, meaning you can eat them 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 is a very low risk of eating too much of them.

However, the number of other ingredients on your ZeroPoint foods list varies according to your colour plan – and is counterbalanced by your SmartPoints Budget, enabling you to lose weight while still eating the foods you prefer. In general, the longer the list of ZeroPoint foods your plan contains, the fewer daily SmartPoints you’ll have to use on other items.

To work out which colour to follow, either take WW’s easy online assessment or simply choose the plan that appeals the most. Find out more at All plans offer the same weight-loss success and health benefits.


Green offers the smallest list of ZeroPoint foods, but the highest daily SmartPoints Budget with a minimum of 30. ZeroPoint foods include more than 100 fruits and vegetables. You might choose Green if you eat out regularly and like tracking and portion-controlling your foods.

Blue has a daily SmartPoints Budget minimum of 23 and the ability to base your meals around more than 200 ZeroPoint foods. 

These include fruit and veg and also lean proteins, seafood, fat-free dairy, beans and eggs. Blue appeals to people who like cooking but also want the flexibility to have the odd ready meal.

Purple has the longest list of ZeroPoint foods (around 300); in addition to the ingredients on the Blue plan, you can also eat potatoes and wholegrain pasta and grains without counting. 

But this is counterbalanced by the smallest daily SmartPoints Budget minimum of 16. Purple is tailored for someone who likes to cook from scratch but doesn’t want to weigh or portion-control most of their food.

You can also boost your SmartPoints Budget by earning FitPoints for any physical activity you do. On top of this, you also get extra weekly SmartPoints to use on treats and bigger portions; up to 4 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 the flexibility – is all yours! So why not sign up to WW to find out which plan is best for you?

Visit 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 did it… so can you! If you’re in need of some inspiration, let Tony and Selen tell you how they turned their lives around with the help of WW…

You’re determined that 2021 will be the year you discover a slimmer, healthier, happier you – but what can you expect as you try to put your New Year’s resolutions into practice? 

Here Tony McPartland and Selen Omer – who’ve lost more than five stone between them after embarking on a New Year overhaul of their lifestyles – share their inspiring stories to show how you too can transform your life with the help of WW…

Tony McPartland, 34

Tony pictured today

Tony pictured today

He has lost 2st 4lb, dropping from 16st 4lb (left) to 14st (right), and discovered a positive new outlook on life after resolving to tackle his mental and physical health last New Year

He has lost 2st 4lb, dropping from 16st 4lb (left) to 14st (right), and discovered a positive new outlook on life after resolving to tackle his mental and physical health last New Year

Tony (pictured before and after) has lost 2st 4lb, dropping from 16st 4lb (left) to 14st (right), and discovered a positive new outlook on life after resolving to tackle his mental and physical health last New Year


At the root of every habit is a loop of events: you respond to a cue, which prompts you to behave in a certain way – and experience a sense of reward as a result. For instance, when it comes to stress, your cue might be feeling anxious or stressed by a situation such as a work deadline. For many comfort eaters, this could trigger you to respond by raiding the biscuit tin or rummaging through the fridge. The reward is the short-term feeling of relief or distraction you get from eating. This feeling of relief is what ultimately leads us to repeat the behaviour next time.

But how can you stop history repeating itself? Here’s a useful strategy to try…

1 Rewind the tape. Imagine you’re watching a video recording of the situation – and try to examine what you did and why you did it.

2 Try to decide where you would stop the tape, make a change and re-record it. For instance, if you found yourself snacking out of the vending machine at lunchtime, you might want to stop the tape at breakfast time when you were running too late to prepare a healthy packed lunch to take with you.

3 Now replay the tape in your head, but this time with the edit. Imagine you had taken a packed lunch and some healthy snacks to work, then you wouldn’t be feeling guilty and miserable about not sticking to your healthy eating programme.

4 Try not to judge yourself. Learn from any wrong turnings you may take and remember it’s what you do next that counts.


Tony is 5ft 11in tall and a managing director with an environmental consultancy. He lives with his wife Sarah, 37, and their children Millie, seven, and Elliott, four, in Brentwood, Essex. He has lost 2st 4lb, dropping from 16st 4lb to 14st, and discovered a positive new outlook on life after resolving to tackle his mental and physical health last New Year by following the WW Green plan. He says:

‘This time last year I took a long hard look at myself and didn’t like what I saw in the mirror. I was overweight, sleeping badly and too exhausted to keep up with my kids. I hated the fact none of my clothes fitted.

‘I’d done quick-fix New Year diets such as juicing in the past and lost weight, but put it all back on again afterwards… and more besides. I had to do something different this time – and stick to it. 

‘So I joined WW on this exact day last year because I knew they had a digital membership plan which meant I didn’t need to attend meetings in person. I was travelling all over the UK for work so I knew this would suit my lifestyle.

‘I just could not believe how easy it was. The app totally transformed my life and the way I look at food. It has a huge database that can tell you the SmartPoints value of so many foods, including meals at most restaurant chains. 

‘It helped me find something healthy to eat wherever I was. The barcode device enables you to scan pre-packaged food and get a SmartPoints value, so I could pick a healthier sandwich at a service station.

‘I followed the Green plan which has the most flexibility with SmartPoints; I lost 6lb in the first week.

‘Before, I’d eat a three-course dinner and not be full, eating for the sake of it. But having a daily SmartPoints Budget made me look at the value of food. 

‘I realised I’d been eating huge portions that I didn’t need. For instance, I’d have a massive fry-up for breakfast, but now it’s yoghurt, granola and fruit. And I never feel hungry.

‘I carried on losing weight during lockdown – I’d have put on another 2st if I hadn’t been following my programme. By now I could easily be more vulnerable to diseases of all sorts. 

‘I did some of the cooking at home – tortilla pizzas went down very well, while my wife and I enjoyed the chicken souvlaki wraps.

‘I took up walking early on; I’d get up at 6am and walk for two miles each day. It cleared my head. At the end of the summer I walked 150 miles in six weeks for charity. I’d never done anything like that before; it was fantastic to push myself.

‘I’m so much happier in myself. My wife is delighted – and relieved I’ve stopped snoring! This is a complete way of life for me now. 

‘I’d recommend anyone who’s unhappy to make 2021 the year you change your life. It will open up a whole new chapter, just as it’s done for me.’

Selen Omer, 35

Selen Omer, 35, from Reading, Berkshire, is 5ft 4in tall and a primary school teacher. Pictured today

Selen Omer, 35, from Reading, Berkshire, is 5ft 4in tall and a primary school teacher. Pictured today

Selen pictured before

Selen pictured before

Selen Omer, 35, from Reading, Berkshire, is 5ft 4in tall and a primary school teacher. She lost more than 3st following the WW Blue Plan, dropping from 13st to 9st 9lb and from a dress size 18 to a size 10

Selen is 5ft 4in tall and a primary school teacher. She lives with her husband Ahmet, 39, and their two sons Arel, nine, and Erim, five, in Lower Earley, near Reading, Berkshire. She lost more than 3st following the WW Blue Plan, dropping from 13st to 9st 9lb and from a dress size 18 to a size 10. She says:

‘If you’d told me when I was younger that I would end up loving exercise I’d have thought you were joking. But since joining WW I’m not only doing six sessions a week, but I’ve also taken up running. I love that it makes me feel so strong and positive and helps to clear my head.

‘The turning point for me came one day in early January five years ago when I had to buy a size 18 top because nothing else fitted me after the birth of my second son. 


Both Selen and Tony found the pioneering myWW+ app invaluable in transforming their health and fitness. 

The easy-to-use app not only helps you to keep track of your SmartPoints Budget, but also offers access to hundreds of simple and tasty recipes, which you can filter according to your dietary preferences, preparation and cooking times, and SmartPoints values. 

You can even ask myWW+ to suggest recipes based on the contents of your fridge when you’re short of inspiration, making ‘what’s for dinner?’ easier than ever to answer.

The app really comes into its own when you’re out and about; a massive database contains SmartPoints values for most of the meals on offer at restaurant chains across the UK. 

The barcode scanning feature also enables you to scan the barcode of almost any shop-bought food for a SmartPoints reading.

You can keep track of the number of FitPoints you’ve earned by doing a huge range of activities, as well as being able to access hundreds of free workouts. 

You can use it for a weekly health check-in that will help you to set your goals for the next seven days, with a progress report that assesses a number of health factors including your latest weight on the scales.

MyWW+ will also track other important elements of your health and wellbeing – including sleep and hydration.

And if you’re feeling low or need some inspiration, you can access short online meditations and five-minute audio coaching sessions from behavioural experts who’ll offer techniques and tips to help you achieve your goals. 


‘That was a line in the sand for me – I’d never bought anything so big before and I resolved there and then to do something about my weight.

‘As a teenager I was always one of the bigger girls at school and used to hate PE. My weight fluctuated around a dress size 14-16 but then I put on a stone during both of my pregnancies – and couldn’t seem to shift it. 

‘At my heaviest I weighed 13st. I’d hide under baggy clothes and snacked on crisps and biscuits when I was at home with my baby. I was often snappy and miserable and I lacked confidence. But I knew I couldn’t resign myself to looking prematurely middle-aged.

‘I made my resolution in January 2016 but didn’t join WW (Weight Watchers as it was then) until I stopped breast feeding in March. The weight started to drop off slowly but surely, on average a pound a week. 

‘After 11 months I was down to 9st 9lb and a size 10. I was so elated the day I bought my first size 10 pair of jeans – I had never ever owned one before – and I loved shopping for brightly coloured dresses with nipped-in waists to show off my new figure.

‘I found the WW programme easy to follow – and the app was priceless. I was often out and about with my baby in a buggy and the app made it so easy to track my food and work out my SmartPoints when I was away from home.

‘We’re originally from Cyprus and I love cooking Turkish meals – the app helped me to work out the SmartPoints values of my own family recipes which was incredibly useful. 

‘I also liked making the soup recipes for lunch. I quickly realised I’d been eating too much bread and too many over-sized portions.

‘I also used the app to access exercise classes, starting off with High Intensity Interval Training (HIIT) and began walking miles a day with my baby. 

‘I knew it would help me to get fitter, but I was surprised at how much brighter I started to feel. 

‘My new-found confidence enabled me to join new exercise classes and I stayed on track with my healthy lifestyle, following the Blue plan, until last spring’s lockdown.

‘I worked part-time teaching the children of key workers but I also had to home-school my own children and my exercise routine fell by the wayside. I also found myself snacking and eating the cakes and biscuits I was baking to entertain my children.

‘By the summertime I was more than a stone heavier and back up to a size 14, so when the restrictions eased I got back into exercise, doing six sessions a week. 

‘I set myself the challenge of running 13 miles in a week in August – something I would never have dreamed I could do before.

‘I was so proud of myself – and it’s inspired me to look for another challenge this spring. I’ve dropped a dress size since July thanks to WW’s FitOn exercise feature on the app but I still weigh 11st. 

‘My goal is to get back down to 10st and back into my size 10 jeans, but my focus is more on improving my health and fitness and less on what the scales tell me. 

‘I know I’ll get there with my healthy eating plan and my new love of exercise.

‘When I go to bed at night, I feel a great sense of satisfaction because I know I have lived a healthy day and done something for myself to help my health.’ 


Join today and enjoy these benefits… 

  • The WW app Excellent for tracking daily food and activity, finding recipes and connecting with other WW members (see panel far right). It helps you keep track of your myWW+ plan as it keeps a personalised record of your SmartPoints and rollovers. It also scans barcodes, giving you a SmartPoints value for food and snacks in the shops, according to your customised plan. Plus you can get help with meditation, access audio workouts and track other elements of your health and wellbeing, such as sleep and hydration.
  • Recipes Access to thousands of quick and easy recipes using simple, nutritious ingredients, with their SmartPoints already calculated to fit your customised plan.
  • Workshops Face-to-face weight-loss support from an expert WW Coach either online in Virtual Workshops or in person in Express Workshops.
  • Chat Talk to an expert Online Coach for guidance and advice when you need it, 24 hours a day, seven days a week.
  • Connect A social community full of inspiration and support from fellow WW members.
  • Plan Access to the science and behaviour-based myWW+ personal assessment to find the most suitable plan for you.


Creamy banana French toast bake 

Serves 12 ● Prep 20 mins plus 30 mins chilling ● Cook 35 mins  


  • Calorie-controlled cooking spray 
  • 12 slices of wholemeal bread, quartered
  • 240ml skimmed milk
  • 160g maple syrup
  • 6 large eggs
  • 110g low-fat soft cheese
  • 4 bananas
  • 1tbsp vanilla extract
  • 2tsp lemon juice
  • ½tsp ground nutmeg
  • ½tsp ground cinnamon
  • A pinch of salt
  • 2tbsp icing sugar

Mist a small baking dish with cooking spray and arrange the bread quarters to line the sides and bottom in a single layer. 

Place the milk, syrup, eggs, soft cheese, two bananas, vanilla, lemon juice, nutmeg, cinnamon and salt in a blender and blitz until smooth.

Slowly pour the mixture over the bread, making sure it is completely submerged. Cover with foil and chill for 30 minutes (or overnight).

Preheat the oven to 180°C/fan 160°C/gas 4. Just before baking, thinly slice the remaining two bananas and tuck slices in between the pieces of bread. Bake, covered with foil, for 25 minutes. 

Remove the foil and bake for a further 10 minutes, until golden brown. Sprinkle with icing sugar, slice into 12 and serve immediately.

Mini bagels with smoked salmon spread 

Serves 2 ● Prep 10 mins

  • 50g low-fat soft cheese
  • Zest and juice of ½ a lemon
  • 2tsp capers, rinsed and roughly chopped
  • A small handful of fresh parsley, chopped
  • A few fresh chives, finely snipped
  • 80g smoked salmon, roughly chopped
  • Salt and freshly ground black pepper
  • 4 mini bagels

In a bowl, combine the soft cheese, lemon zest and juice, capers, herbs and salmon. Season to taste, then chill until ready to serve. 

Split and toast the bagels, spread with the salmon mixture and serve.

Chocolate, peanut butter & banana overnight oats 

Serves 1 ● Prep 10 mins plus chilling 


  • 1 banana, plus extra to serve
  • 30g porridge oats
  • 120ml unsweetened almond milk
  • 2tbsp chocolate peanut butter powder (from supermarkets) 
  • A pinch of salt

Mash half the banana in a bowl, chop the rest and add to the bowl with the remaining ingredients. 

Stir, cover and chill overnight. When ready to serve, remove from the fridge, stir and serve topped with extra sliced banana and fresh fruit (optional).


0% fat natural Greek yoghurt with fruit

Serves 1 ● Prep 5 mins 

  • A handful of strawberries
  • Grapes
  • 150g 0% fat natural Greek yoghurt
  • A handful of blueberries

Chop the strawberries and the grapes in half. Place the Greek yoghurt in a bowl and top with the chopped fruit and the blueberries.

Breakfast wrap 

Serves 1 ● Prep 15 mins ● Cook 10 mins

  • Calorie-controlled cooking spray
  • 2 bacon medallions
  • 75g cherry tomatoes
  • 1 egg
  • 1tbsp skimmed milk
  • 1 WW White Wrap (from supermarkets)
  • 30g baby spinach leaves

Mist a frying pan with cooking spray and place over a medium heat. Add the bacon and tomatoes, and cook for 3-4 minutes on each side until the bacon is golden brown and the tomatoes have softened.

In a small bowl, beat the egg with the skimmed milk. Pour into a small saucepan and cook over a medium heat, stirring, until set.

Warm the wrap in a dry frying pan over a medium heat for about 30 seconds a side, or microwave it for 20 seconds. 

Put it on a plate and top with the bacon and tomatoes. Spoon the scrambled egg into the middle of the wrap. Top with the spinach leaves and fold in half to serve.



Tuna & courgette salad

Serves 4 ● Prep 15 mins ● Cook 5 mins

  • 600g courgette
  • 500g green beans
  • Calorie-controlled cooking spray
  • Salt and freshly ground black pepper
  • 2tbsp fresh parsley, chopped
  • 2tsp fresh mint, chopped
  • 2tbsp fresh basil, chopped
  • 2tsp capers, chopped
  • 1 garlic clove, grated
  • ½tsp Dijon mustard
  • 2tbsp lemon juice
  • 2tbsp 0% fat natural Greek yoghurt
  • 340g tin of tuna in spring water, drained and rinsed
  • 300g cherry tomatoes, halved

Spiralise or grate the courgettes and set aside. Cook the green beans in a pan of boiling water for 3 minutes, then drain and refresh under cold running water. Mist a large nonstick frying pan with cooking spray and cook the courgettes over a medium heat for 1-2 minutes until softened, then season and set aside.

To make a dressing, mix together the herbs, capers, garlic, mustard, lemon juice and yoghurt in a bowl.

Put the tuna into a serving bowl with the courgettes, beans, tomatoes and the dressing. Season, toss to coat, then serve.

Chicken noodle soup

Serves 4 ● Prep 10 mins ● Cook 15 mins


  • 2 spring onions, trimmed and cut into 7cm lengths
  • 4 x 125g skinless chicken breast fillets
  • 3 whole star anise
  • 30g fresh ginger, grated
  • 270g dried 100% buckwheat soba noodles
  • 100g oyster mushrooms, thinly sliced
  • 200g mange tout, halved diagonally
  • 80ml reduced-salt soy sauce
  • 80g young leaf spinach
  • A handful of fresh coriander leaves
  • 1 fresh red chilli, deseeded and finely sliced

Put the spring onions, chicken, star anise and ginger in a large pan with 2ltr water. Place over a medium-high heat and bring to a gentle simmer. Cook, uncovered, for 10 minutes or until the chicken is just cooked through. Remove the chicken from the broth (keeping the broth), shred and set aside. In a separate pan, prepare the noodles to pack instructions or until just tender. Drain.

Meanwhile, line a fine sieve with a double layer of kitchen towel and put over a medium pan. Strain the broth into the pan, discarding any solids, and bring to the boil.

Add the mushrooms, mange tout and shredded chicken. Reduce the heat and simmer for 1-2 minutes or until the vegetables are just tender and the chicken is heated through. Stir in the soy sauce.

Divide the spinach and noodles between serving bowls. Ladle the hot soup over and top with the coriander and chilli.

Lamb koftas with fattoush

Serves 4 ● Prep 10 mins ● Cook 10 mins


  • 500g lean lamb mince
  • ½ a red onion, finely grated
  • 2 garlic cloves, crushed
  • 1 red chilli, deseeded and finely chopped
  • 1tsp ground cumin
  • 1tsp ground cinnamon
  • A small handful of fresh mint, chopped
  • 100g fat-free natural yoghurt
  • Zest of ½ a lemon
  • Salt and freshly ground black pepper

For the fattoush

  • 2 white pittas
  • Calorie-controlled cooking spray
  • 450g cherry tomatoes, halved
  • ½ a large cucumber, sliced
  • ½ a red onion, thinly sliced
  • A handful of fresh flat-leaf parsley, chopped
  • 1tsp olive oil
  • 1tsp white wine vinegar
  • 1tsp sumac

Preheat the oven to 180°C/fan 160°C/gas 4, and the grill to high. To make the koftas, combine all the ingredients except the yoghurt and lemon zest, and season. Shape the mixture into 8 equal portions. 

Run 8 wooden skewers under cold water (to stop them burning); then shape each portion of mince around a skewer. Grill for 8-10 minutes, turning once, until cooked through. Meanwhile, split the pittas in half, put on a baking tray and mist with cooking spray. Bake for 5 minutes or until golden. Cool.

Put the tomatoes, cucumber, onion and parsley in a bowl. In a jug, whisk together the oil, vinegar and sumac. Pour over the salad and mix. Break the pittas into pieces and mix into the salad.

In a small bowl, mix the yoghurt and lemon zest and season. Serve the koftas with the fattoush and lemon yoghurt. 

Turkey, apple and smoked Cheddar wraps  

Makes 2 ● Prep 15 mins

  • 2 WW Wholemeal Wraps (from supermarkets)
  • 1tbsp wholegrain mustard
  • 4 round lettuce leaves
  • 1 celery stick, thinly sliced
  • ½ a red apple, cored and thinly sliced
  • 80g cooked turkey breast slices
  • 20g Applewood smoked Cheddar, thinly shaved

Put the wraps on a board and spread mustard down the centre of each. Top with the lettuce, celery, apple, turkey and cheese, then roll up to serve.


Chicken fajita pie 

Serves 4 ● Prep 15 mins ● Cook 40 mins


  • Calorie-controlled cooking spray
  • 1 onion, finely sliced
  • 1 red and 1 green pepper, both deseeded and thinly sliced
  • 3 garlic cloves, crushed
  • 1½tbsp fajita spice mix
  • 400g tin of chopped tomatoes
  • 400g tin of kidney beans in chilli sauce
  • 640g skinless chicken breast fillets
  • Salt and freshly ground black pepper
  • 4 x WW White Wraps (from supermarkets)
  • A handful of fresh coriander leaves, to serve
  • Lime wedges, to serve
  • 100g guacamole, to serve

Preheat the oven to 200°C/fan 180°C/gas 6. Mist a lidded frying pan with cooking spray and set over a medium heat. Add the onion and peppers. Cook for 6-8 minutes, until softened. Stir in the garlic and spice mix and cook for 1 minute, then add the tomatoes, beans and 75ml of water. 

Bring the mixture to a boil. Add the chicken, reduce the heat to a simmer and cook, covered, for 18-20 minutes, until the chicken is cooked through.

Remove the chicken from the pan and shred the meat. Bring the sauce to a boil and cook for a further 2-3 minutes, until thickened slightly. Season to taste, then return the chicken to the pan.

Transfer the mixture to a pie dish. Mist the wraps with cooking spray then slice each one into small triangles. Layer the wrap triangles over the pie filling until completely covered.

Bake for 15 minutes until the wraps are crisp and golden. Scatter with the coriander and serve the pie with the lime wedges and guacamole on the side.


Deluxe mac & cheese

Serves 4 ● Prep 15 mins ● Cook 20 mins

  • 200g wholewheat penne
  • Calorie-controlled cooking spray
  • 250g chestnut mushrooms, cleaned and sliced
  • 350g low-fat cream cheese
  • 200ml skimmed milk
  • 50g reduced-fat mature Cheddar cheese, grated
  • A pinch of grated nutmeg
  • Salt and freshly ground black pepper
  • 200g baby leaf spinach
  • 200g lean ham, chopped
  • 2tbsp grated Parmesan
  • 20 cherry tomatoes, halved

Bring a pan of water to the boil, add the pasta and cook for 8-10 minutes until al dente. Drain.

Meanwhile, mist a frying pan with cooking spray. Add the mushrooms and cook for 4-5 minutes on a medium heat, until golden.

Put the soft cheese and milk into a pan set over a low heat. Stir occasionally for 2-3 minutes until combined, then add the grated Cheddar and nutmeg. Season well. 

Combine the mushrooms and cheese sauce with the spinach and three-quarters of the ham. Stir into the hot pasta, then divide between 2 x 10cm round baking dishes. Sprinkle with the remaining ham and the Parmesan, then top with the cherry tomatoes.

Preheat the grill to high, and pop the dishes under for about 8-10 minutes, or until golden and bubbling. 

Sausage, tomato & herb risotto

Serves 4 ● Prep 5 mins ● Cook 30 mins


  • 2tsp low-fat spread
  • 2 shallots, diced
  • 125g Arborio rice
  • 40ml dry white wine
  • 500ml chicken stock made with ½ a stock cube
  • Calorie-controlled cooking spray
  • 3 extra-lean pork sausages
  • 12 cherry tomatoes on the vine
  • Salt and freshly ground black pepper
  • A few fresh chives, snipped

Preheat the oven to 200°C/fan 180°C/gas 6. Melt the low-fat spread in a pan, add the shallots and cook gently for 5 minutes, or until softened. Add the rice and stir for 1 minute, then add the white wine and let it sizzle away for around 30 seconds. 

Start adding the hot stock, bit by bit, stirring all the while, until the liquid is all absorbed and the rice is plumped up and creamy.

Meanwhile, line a shallow roasting tray with baking paper and mist with cooking spray. Squeeze the sausage-meat from the sausage skins directly onto the paper to make 15-18 balls. 

Mist with more spray and roast for 15 minutes, then turn and add the tomatoes to the tray and cook for a further 10 minutes, or until the sausage balls are cooked through and golden and the tomatoes are bursting.

Pull the tomatoes from the vine and stir them with the sausage balls into the cooked risotto. Season to taste and sprinkle with chives to serve.

Tomato & mushroom pizza 

Serves 4 ● Prep 15 mins ● Cook 20 mins


  • 180g 0% fat natural Greek yoghurt
  • 180g self-raising flour
  • 100g passata
  • 1 garlic clove, crushed
  • 1tbsp finely chopped basil, plus extra leaves to serve
  • Salt and freshly ground black pepper
  • 80g light mozzarella cheese, thinly sliced
  • 100g mushrooms, sliced
  • 2 large vine tomatoes, thinly sliced
  • Green salad, to serve

Preheat the oven to 220°C/fan 200°C/gas 7. Put a baking tray in the oven to heat up. Mix the yoghurt and flour together until a dough forms, then roughly shape into a ball. Roll the dough out on a piece of non-stick baking paper until it is roughly 30cm in diameter, place on the hot baking tray and bake for 10 minutes.

Meanwhile, mix the passata, garlic and basil, and season well. Spread over the cooked dough, leaving a 2-3cm border. 

Arrange the mozzarella, mushrooms and tomatoes over the top. Reduce the heat to 200°C/fan 180°C/ gas 6 and bake for 8-10 minutes. Scatter with basil and serve with a green salad.

Courgetti Bolognese

Serves 4 ● Prep 10 mins ● Cook 25 mins


  • Calorie-controlled cooking spray
  • 500g extra-lean beef mince (5% fat)
  • 1 large onion, finely chopped
  • 1 garlic clove, crushed
  • 400g tin of chopped tomatoes
  • 500g passata
  • 1tsp Marmite
  • 1tbsp Worcestershire sauce
  • 2tbsp tomato purée
  • 1tsp dried mixed herbs
  • 1 beef stock cube
  • 3 large courgettes, spiralised
  • Salt and freshly ground black pepper
  • Fresh basil leaves, to garnish

Mist a large pan with cooking spray. Add the mince, onion and garlic, then fry over a medium heat for around 5 minutes, until the mince is browned, the garlic is fragrant and the onion softened.

Add the tomatoes, passata, Marmite, Worcestershire sauce, tomato purée and mixed herbs to the pan, stir well and bring to the boil. Crumble in the stock cube and stir again. Reduce the heat and simmer for 15-20 minutes, stirring occasionally, until the sauce has thickened.

When the sauce is nearly ready, mist a large frying pan with cooking spray and add the spiralised courgette. Cook over a medium heat for 1-2 minutes, until slightly softened. Season to taste, divide between plates and serve topped with the sauce and garnished with basil. 


Chocolate black bean cake


Serves 10 ● Prep 20 mins plus cooling ● Cook 45 mins

  • 100g low-fat spread, plus extra for greasing
  • 400g tin of black beans, drained and rinsed
  • 5 eggs
  • 2tsp vanilla bean paste or vanilla extract
  • 100g light brown soft sugar
  • 50g cocoa powder
  • 1tsp baking powder
  • ½tsp bicarbonate of soda
  • 20g white chocolate
  • 20g milk chocolate

Preheat the oven to 180°C/fan 160°C/gas 4. Grease an 18cm round cake tin with low-fat spread and line with baking paper.

Put the black beans, 3 of the eggs and the vanilla bean paste or extract in a food processor. Blitz until smooth. 

In a large mixing bowl, beat the low-fat spread and sugar together using a hand-held electric whisk until pale and fluffy. Add the remaining eggs, one at a time, beating well after each addition.

Add the black bean mixture to the bowl and stir until well combined. Finally, gently fold in the cocoa powder, baking powder and bicarbonate of soda until everything is incorporated.

Pour the mixture into the prepared tin and bake for 40-45 minutes, until a skewer inserted into the centre of the cake comes out clean. Remove from the oven and leave to cool in the tin for 15 minutes, then turn out onto a wire rack and leave to cool completely.

Put the white and milk chocolate in 2 separate small microwave-safe bowls and microwave each one for 30 seconds, until the chocolate has melted. Drizzle over the cake. Leave to set, then serve.

Toffee apple pie

Serves 4 ● Prep 20 mins ● Cook 40 mins 

  • 8 eating apples peeled, cored and sliced
  • ½tsp ground cinnamon
  • 3tbsp toffee sauce
  • 40g low-fat spread
  • 3 sheets of filo pastry (25 x 45cm)
  • 4tbsp 0% fat natural Greek yoghurt, to serve

Put the apples and cinnamon in a pan with 75ml water. Cook over a medium heat for 15 minutes, until all the water has evaporated and the apples are tender. Move to a round pie dish and drizzle with toffee sauce.

Lemon & ginger frozen yoghurt 

Serves 4 ● Prep 5 mins plus churning and freezing

  • Grated zest and juice of 3 lemons
  • 50g stem ginger, chopped
  • 2tbsp agave nectar
  • 500g 0% fat natural Greek yoghurt

Put the lemon zest, juice, stem ginger and agave nectar in a pan and bring to a simmer. Simmer gently for 2-3 minutes, until the syrup is slightly reduced. Remove from the heat and leave to cool, then chill until completely cold.

Stir the syrup through the yoghurt, then transfer to an ice cream machine and churn to your manufacturer’s recommendations. Transfer to an airtight container and keep in the freezer until required.

If you don’t have an ice cream machine, you can pour the mixture straight into an airtight container and place in the freezer. Freeze for around 3 hours, removing every hour to stir the yoghurt then putting it back in the freezer. This will break up the ice crystals and help it to freeze smoothly.

Remove from the freezer 10 minutes before you are ready to serve.


Preheat the oven to 190°C/fan 170°C/gas 5. Melt the low-fat spread in a small pan over a low heat. Lay one of the filo sheets on your work surface and brush the top of it with some of the melted spread. Scrunch the sheet up slightly and place on top of the pie.

Repeat this with the remaining pastry sheets until the surface of the pie is covered.

Bake in the oven for 20-25 minutes, until the pastry is crisp and golden, then serve warm with the Greek yoghurt.

Mixed berry & hazelnut sponge roll 

Serves 8 ● Prep 20 mins plus cooling ● Cook 12 mins

  • 3 eggs, separated
  • 100g caster sugar
  • 50g blanched hazelnuts, toasted, then whizzed until finely ground
  • 25g gluten-free plain flour
  • 1tsp baking powder
  • 1tbsp unsweetened almond milk (or any other milk)
  • 300g reduced-fat ice cream
  • 400g frozen summer fruits, defrosted slightly
  • ½tbsp icing sugar, plus extra for dusting
  • 1tbsp lemon juice

Preheat the oven to 180°C/fan 160°C/gas 4. Line a 33 x 23cm baking tin with baking paper.

Using an electric whisk, beat the egg yolks with 80g of the caster sugar for 3-4 minutes, until pale and thickened. Whisk in the hazelnuts, flour and baking powder. Stir in the milk. In a clean bowl, whisk the egg whites until stiff peaks form and then gently fold them into the cake mixture.

Pour the mixture into the tin and bake for 10-12 minutes, until the sponge springs back when touched gently. Remove from the oven and cool in the tin.

Let the ice cream soften out of the freezer for 5-10 minutes. Dust a sheet of baking paper with the reserved caster sugar and turn the sponge out onto it.

Whizz 100g of the summer fruits with the icing sugar and lemon juice to make a coulis. Add a little water if it is too thick.

Peel the lining paper from the sponge and spread the ice cream over, leaving a 2cm border. Scatter 150g of the summer fruits over, then carefully roll the sponge to form a long roll. Serve with the coulis, the remaining berries and a dusting of icing sugar.


Cheese & broccoli muffins

Makes 8 ● Prep 15 mins ● Cook 25 mins


  • Calorie-controlled cooking spray
  • 100g young leaf spinach
  • 80g broccoli florets
  • 2 spring onions, chopped
  • 1 garlic clove, crushed
  • 130ml semi-skimmed milk
  •  2 eggs
  • 2tbsp olive oil
  • 150g plain flour
  • 1½tsp baking powder
  • ½tsp salt
  • 1tbsp fresh chives, chopped
  • 150g WW Reduced Fat Grated Mature Cheese (from supermarkets)

Preheat the oven to 200°C/fan 180°C/gas 6, and mist 8 x WW 2 in 1 Mini Cake Moulds (or other small individual cake moulds) with calorie-controlled cooking spray.

Place the spinach in a colander and pour boiling water from the kettle over to wilt. Squeeze out any excess water, then chop and set aside. Put the broccoli florets into a microwave-safe bowl, cover and microwave on high for 2 minutes. Drain and chop any larger florets into smaller pieces.

Fry the spring onions and garlic in a frying pan misted with cooking spray, for 1-2 minutes, then remove from the heat. Next, beat the semi-skimmed milk, eggs and olive oil together in a bowl. Add the plain flour, baking powder, salt and chives; stir until just combined. 

Fold in the spring onions, spinach, broccoli and 130g of WW Reduced Fat Grated Mature Cheese. Spoon into the moulds, scatter with the rest of the cheese and bake for 20-25 minutes. Leave to cool slightly, remove from moulds and serve.

Spiced roast chickpeas

Serves 4 ● Prep 5 mins ● Cook 45 mins

  • 400g tin of chickpeas, drained and rinsed
  • Calorie-controlled cooking spray
  • 1tsp ground cumin
  • 1tsp smoked paprika
  • A pinch of cayenne pepper
  • Sea salt and freshly ground black pepper

Preheat the oven to 180°C/fan 160°C/gas 4. Pat the chickpeas dry with kitchen paper, then put into a mixing bowl. Mist with cooking spray and add the spices and a good pinch of sea salt and black pepper. 

Toss to coat then spread the chickpeas out onto a small baking tray. Mist the chickpeas with more cooking spray and roast for 45 minutes, shaking the tray halfway through cooking. Tip into a small bowl and serve warm. 

Tottenham cake

Serves 16 ● Prep 25 mins ● Cook 20 mins


  • 170g low-fat spread
  • 170g caster sugar
  • 3 medium eggs, lightly beaten
  • 1tsp vanilla extract
  • 1tsp lemon zest
  • 225g plain flour
  • 2tsp baking powder
  • 70g raspberries
  • 150g icing sugar

Preheat the oven to 180°C/fan 160°C/gas 4. Grease and line a 32 x 22cm rectangular traybake tin. Place the spread and sugar in a large bowl and, using an electric hand mixer, cream together until light and fluffy. Add the eggs, a little at a time, mixing well after each addition. Beat in the vanilla extract along with the lemon zest.

Sift the flour and baking powder into the bowl, then fold the mixture gently using a metal spoon until just mixed and no visible traces of flour are left. 

Pour into the prepared tin and bake in the oven for 15-18 minutes, until golden brown and springy to the touch. Leave in the tin until completely cool, then transfer to a wire rack.

Place the raspberries and 2tbsp of water in a small pan over a low-medium heat and cook for 5 minutes, until they start to break down. Remove from the heat. Using the back of a spoon, press the raspberries through a sieve into a small bowl, gently squeezing out all the juice.

Put 130g of icing sugar in a bowl. Gradually mix in the raspberry juice, until you have a thick but smooth pink icing that’s easy to spread – add a splash of water if it’s too thick. 

In a separate bowl, combine the remaining icing sugar with 1tsp of water until you get a runny white icing – it should be slightly thinner than the pink icing, so add a little more water if you need to.

Spoon the pink icing over the top of the cake and smooth it with a palette knife. Pour or spoon the plain white icing into a small piping bag. Snip off a little bit of the end and pipe the icing in parallel lines about 2cm apart along the length of the cake. Then, drag a cocktail stick or wooden skewer through the icing in opposite directions across the cake widthwise to create a feathered look.

Allow the icing to set completely at room temperature, then cut into squares to serve.


Coriander & lime hummus 

Serves 4 ● Prep 5 mins

  • 400g tin of chickpeas, drained and rinsed
  • 1 large garlic clove
  • 2tbsp 0% fat natural Greek yoghurt
  • 1tbsp tahini
  • ½tbsp olive oil
  • Juice of 1 lime
  • A handful of fresh coriander
  • 2tbsp water
  • Vegetable crudités, to serve

Put the chickpeas in a food processor with the garlic, yoghurt, tahini, olive oil, lime juice, fresh coriander and 2tbsp of water. 

Blitz until you have a chunky textured hummus. Add a little more water if you prefer it smoother. Serve with vegetable crudités.

3-ingredient peanut butter cookies

Makes 25 ● Prep 10 mins plus chilling ● Cook 15 mins

  • 240g crunchy peanut butter
  • 100g golden caster sugar
  • 1 egg, beaten

In a large bowl, mix together the peanut butter, caster sugar and egg until well combined. Place the bowl in the fridge and allow to chill for 1 hour.

Preheat the oven to 200°C/fan 180°C/gas 6.

Line 2 baking trays with baking paper. Roll the dough into 25 balls and place onto the baking trays. Use a fork to lightly flatten them, first in one direction and then the other, to create a criss-cross pattern on top of each one.

Place in the oven and bake for 10-12 minutes, until golden and firm. Transfer to a wire rack and leave to cool before serving.


Source: | This article originally belongs to

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