SUGAR AND YOUR WAISTLINE

AT LAST: A WEIGHT-LOSS PLAN TO REALLY ENJOY

Is this the year you’ve decided to reach your healthy

YOUR WEIGHT-LOSS JOURNEY

If you’ve read this far, you’ve already decided you need

HIT A PROBLEM? WE CAN HELP…

DR DAWN HARPER is a GP who runs regular clinics

TWEAK EVERY MEAL TO MAKE IT HEALTHIER

Our recipe consultant Phil Mundy has tested, tasted and tweaked

HOW TO BEAT THE DREADED PLATEAU

Weight loss can grind to a halt for a variety

THOSE HIDDEN CALORIES… REVEALED!

Numerous studies reveal that most of us incorrectly estimate how

YOUR 14-DAY EAT WELL DIET PLANNER

1 SIMPLY FOLLOW THE DAILY DIET PLAN. It’s fine to

CASSOULET

prep 10 MIN COOK 1 HR 30 MIN SERVES 4

ROASTED SALMON WITH CHIMICHURRI SAUCE

1 Heat the oven to 200°C/fan 180°C/gas 6. To make

BUTTERNUT SQUASH MACARONI CHEESE

1 Heat the oven to 200°C/fan 180°C/ gas 6. Line

RISOTTO MILANESE

1–2 fresh lemon thyme sprigs, leaves picked, plus extra to

SALMON PARCELS

600g potatoes in their skins, scrubbed and cut into bite-size

TURKEY MEATBALLS

50g tin anchovy fillets in olive oil, finely chopped, oil

SPICY PRAWN STIR-FRY

PREP 10 MIN COOK 20 MIN SERVES 4 ✔GLUTEN FREE

ROAST TURKEY BREASTS WITH QUINOA AND CELERY STUFFING

PREP 15 MIN COOK 1 HR 5 MIN + RESTING

CAESAR SALAD

1 Half-fill a large saucepan with water and bring to

BEEF RAGÙ

1 Spray a large saucepan with oil, add the bacon,

GOLDEN ROAST CHICKEN AND ROAST VEG

PREP 20 MIN COOK 1 HR 40 MIN + RESTING

LEEK AND COURGETTE QUICHE

1 Heat the oven to 200°C/fan 180°C/ gas 6 and

CHICKEN CHASSEUR

1 Secure each chicken thigh with a cocktail stick or

LASAGNE

PREP15 MIN COOK1 HR 10 MIN + STANDING SERVES 6

BIG BRUNCH FRITTATA

1 Heat the oven to 200°C/fan 180°C/ gas 6. Spray

LAMB AND CHICKPEA CURRY

1 Heat the oil in a casserole dish (with a

FISH & CHIPS

600g skinless and boneless firm white fish fillets, such as

HAM AND VEGETABLE PIZZA

1 Heat the oven to 190°C/fan 170°C/ mark 5. To

SPECIAL FRIED RICE

PREP 5 MIN COOK 15 MIN SERVES ✔ 4 DAIRY

CREAMY CHICKEN KORMA

1 Heat the sunflower oil in a large pan and

TENDER LAMB CURRY

PREP 10 MIN + MARINATING COOK 1 HR 40 MIN

CHICKEN LAKSA

2 kaffir lime leaves or zest 1 lime, plus lime

CHUNKY BEEF CURRY

1 Heat the oil in a large pan over a

STICKY PRAWNS WITH MANGETOUT

PREP 5 MIN COOK 15 MIN serves 4 ✔ DAIRY

SPICY BEEF TACOS WITH SALSA

1 Heat the oven to 180°C/fan 160°C/ gas 4. Put

WINTER GREENS WITH CRISPY BACON

150g sprout tops or other greens, such as swiss chard,

DAUPHINOISE POTATOES

PREP 10 MIN COOK 1 HR 30 MIN SERVES 6

POTATO SALAD

PREP 10 MIN COOK 15 MIN SERVES 6 ✔VEGETARIAN ✔GLUTEN

WELSH RAREBIT

1 Heat the grill to medium-high, then lightly toast the

SAVOURY MUFFINS

PREP 15 MIN COOK 20 MIN MAKES 12 ✔VEGETARIAN ✔GLUTEN

CLUB SANDWICHES

1 Heat the grill to high. Line a baking tray

SAUSAGE ROLLS

1 Heat the oven to 200°C/fan 180°C/gas 6 and line

STICKY TOFFEE PUDDING

PREP 15 MIN + COOLING COOK 30 MIN MAKES 6

CHOCOLATE CHIP COOKIES

1 Heat the oven to 180°C/fan 160°C/ gas 4 and

CARAMEL SLICES

PREP 15 MIN COOK 35 MIN + CHILLING MAKES 16

BANANA BREAD

PREP 15 MIN COOK 1 HR +COOLING CUTS INTO 16

APPLE AND BLUEBERRY STRUDEL

1 Heat the oven to 180°C/fan 160°C/ gas 4 and

BAKED CHEESECAKE

PREP 15 MIN COOK 50 MIN + COOLING + CHILLING

STICKY GINGERBREAD

PREP 10 MIN COOK 1 HR + COOLING CUTS INTO

LEMON TART

PREP 15 MIN COOK 10 MIN + CHILLING CUTS INTO

FLAPJACK

PREP 10 MIN + COOLING COOK 25 MIN cuts INTO

STRAWBERRY TIRAMISU

PREP 20 MIN + 3 HR CHILLING CUTS INTO 6

CRÈME BRÛLÉE

PREP 10 MIN COOK 30 MIN + CHILLING MAKES 4

PEAR AND BERRY CRUMBLE

1 Heat the oven to 190°C/fan 170°C/ gas 5. Spray

CHOCOLATE MOUSSE

1 Put the evaporated milk in the freezer for 20

CRÈME CARAMEL

PREP 10 MIN COOK 35 MIN + 4 HR CHILLING

CHOCOLATE BERRY GÂTEAU

PREP 20 MIN COOK 40 MIN + COOLING CUTS INTO

BREAD AND BUTTER PUDDING

PREP 10 MIN + INFUSING + SOAKING COOK 50 MIN

BERRY LATTICE PIE

PREP 10 MIN + CHILLING COOK 30 MIN CUTS INTO

CITRUS SOUFFLÉS

Zest 1 orange and 5tbsp juice, plus extra zest to

CHOCOLATE ROULADE

PREP 20 MIN COOK 20 MIN + COOLING + CHILLING

BLUEBERRY MUFFINS

1 Heat the oven to 190°C/fan 170°C/ gas 5 and

TRIFLE

1 Spread half of the slices of cake with the

CARROT CAKE

1 Heat the oven to 180°C/fan 160°C/ gas 4. Lightly

TRIPLE CHOCOLATE BROWNIES

1 Heat the oven to 180ºC/fan 160ºC/ gas 4. Line

FRUITY ICE CREAM

PREP 15 MIN + 12 HR FREEZING SERVES 8 ✔