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Dietitian Juliette Kellow comes shows you how to put together a  healthy vegetarian calorie controlled diet.
You can mix and match the meals and snacks to suit your needs, and substitute different meals - as long as you calorie count them! Allow around 200-300 calories for breakfast, 300-400 for lunch, 400-500 for dinner and 100-200 for snacks depending on your daily allowance. You'll find lots more ideas for vegetarian meals in the WLR recipe database, you can add them to the planner to make your own meal plans.
Banana milkshake made by blending 150ml skimmed milk with 1 pot fat-free banana yoghurt and 1 small banana.
1 small can baked beans, 1 grilled tomato, grilled mushrooms and 2 slices wholemeal toast with 1tsp low-fat spread. Iceberg lettuce topped with 6tbsp low-fat cottage cheese, 2 chopped dried apricots, 1tbsp raisins, 1 chopped apple, 1 slice fresh pineapple and 5 crushed walnut halves.
2 slices wholegrain bread filled with 1 hard boiled egg, 1 tomato and 2tsp reduced-fat mayo.
1 large tortilla wrap filled with chopped lettuce, cherry tomatoes and cucumber, 50g crumbled feta cheese, 5 sliced olives and 1tbsp tzatziki.


2 slices wholegrain toast with 1 small can baked beans and 1tbsp grated reduced-fat Cheddar. 3tbsp each of red kidney beans, chick peas and cannelini beans with spring onions, cherry tomatoes, green pepper and fat-free dressing.
Stir fry made from a spray oil, 1 small pack of stir-fry veg and 1tbsp reduced-salt soy sauce. Mix 4tbsp cooked brown rice with 1tbsp pine nuts and chopped spring onions, cherry tomatoes and 50g feta cheese.
1 medium jacket potato with 1 small can baked beans, 2tbsp grated reduced-fat Cheddar, salad and fat-free dressing. Mix 8tbsp prepared couscous salad with cherry tomatoes, red onion, coriander, 3tbsp each of chick peas and kidney beans, lemon juice and 1tsp olive oil.
Top some lightly-steamed spinach with 2 poached eggs and 4tbsp grated reduced-fat Cheddar cheese. Make a chilli using a spray oil, 1 small onion, 1 red pepper, ½ courgette, chilli powder, 1 small can tomatoes, 1 small can kidney beans, 1tbsp tomato puree and 150ml vegetable stock. 150ml glass of dry white wine with soda water or red wine or 2 single measures (25ml) of spirits with diet or slimline mixers eg gin and slimline tonic or vodka and diet cola.


Juliette recommends including 200-300ml of skimmed or semi-skimmed milk to drink alone or in tea or coffee. Place under a hot grill until the cheese has melted and serve with a 10cm piece Granary stick. From how to work out your calorie needs, to how to count exercise calories, to full nutrition information for over 22,000 UK brands and basic foods . Top 2 large flour tortillas with the veg and 2tbsp each of salsa and grated reduced-fat cheese. Top 1 thick slice wholegrain bread with the veggies and ½ small ball reduced-fat mozzarella cheese.



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