vegetable-stiry-fryStir frys can be a dieter’s best friend. Crammed full of both vegetables and protein, they have what nutritionists call a low-energy density. This means they help to give a feeling of fullness without being loaded with calories. Plus cooking everything in a wok allows you to use a high heat and quick cooking process that seals in vitamins to make this a super nutritious meal. Team one for dinner each day with a healthy breakfast and a filling lunch and you could lose pounds.

The stir and sizzle rules

– Choose from one breakfast (approx 250 calories) and one lunch (approx 350 calories) from the lists provided every day.
– Compile your evening meal (approx 400 calories) by using our pick’n’mix options. You’ll be combining one form of protein, vegetables and one delicious sauce, plus a carbohydrate selection of your choice.
– Use 2tsp of any vegetable or olive oil to prepare your meal. Make sure meat is thoroughly cooked, but add the veg towards the end so they stay crunchy.
– Each day allow for a 1/2 pint of skimmed milk (in addition to any other specified in meals) to use in teas / coffees or just as a drink
– The only other beverafes allowed are water, herbal teas or diet drinks.
– You may also have one snack a day from the list


  • 1 poached egg on a slice of wholemeal toast with 1tsp low-fat spread. 150ml glass of juice
  • 5 tbsp reduced sugar and salt baked beans on 1 slice of wholemeal bread, with 1tsp of low-fat spread, 1 nectarine
  • 4 tbsp fruit and nut muesli topped with 50g low-fat natural yoghurt and a chopped apple
  • Smoothie made by blending 100ml orange juice, 2 fresh or tinned pineapple rings and 125g strawberries and/or rasberries. Plus a boiled egg
  • 30g bowl of bran flakes with 100ml skimmed milk. 1 banana.
  • 2 trimmed rashers of grilled bck bacon with frilled tomatoes on 1 slice wholemeal toast with 1 tsp low-fat spread


  • Jacket potato topped with a handful of prawns mixed with 2tsp reduced-fat mayo. Serve with a bowl of salad
  • 2 celery sticks, 1 tomato and 1 apple, chopped and mixed with 120g cooked pasta, 50g tuna and 2 tsp reduced-fat mayo. Season with pepper and lemon juice. Serve with bagged leaves.
  • Lunchtime meal deal: sandwich or salad of 300 calories or less, grape and apple bag and bottle of water
  • 200g Heinz tomato soup. 1 bagel with 2tbsp reduced-fat soft cheese and cucumber
  • Tin of sardines on 1 slice wholemeal toast, with rocket leaves and cherry tomatoes. 1 medium orange

Pick ‘n’ Mix Dinner


  • 1 small chicken breast, chopped
  • 100g prawns
  • 100g Quorn fillets
  • 50g fresh salmon
  • 75g lean diced steak
  • 100g canned tuna
  • 100g tofu
  • 75g canned salmon

2 Large Handfuls of Chopped Veg

  • Cabbage, peppers, carrots, beansprouts, water chesnuts, chinese leaf, onion, broccoli, garlic, spinach, curly kale, pak choi


  • Reduced salt soya sauce
  • Garlic and Herb: Blend 10g each parsley, coriander, basil and 1/2 clove of garlic with 1tbsp water and 1/2 tbsp lemon juice
  • Sweet & Sour: Mix 1tbsp ketchup with 3 tbsp water, 1tbsp cider or white wine vinegar, 2tsp cornflour, 1-2tsp granular sweetener and a dash of soy sauce
  • 1/4 195g jaw Sharwoods Szechuan Pepper & Tomato stiry fry sauce
  • 55g Blue Dragon Oyster & Spring Onion Stir Fry Sauce
  • 60g Amoy Straight to Wok Aromatic Black Bean Stir Fry Sauce


  • 150g cooked noodles
  • 80g grainy brown bread
  • 150g wholewheat pasta
  • Baked potato
  • 150g cooked brown rice

And if you need a snack…

  • 3 slice Parma ham
  • 1 small banana
  • 55g pot Cadbury light mousse and 1 apple
  • 25g Cheddar cheese
  • Pear and a good handful of blueberries
  • Large handful of pistachios in their shells
  • 150ml glass wine
  • 150g prawns