Here's a day that fits
A full day of meals that stays under your fat limit and hits your fibre. Use it as is, or tap a new day for fresh ideas.
Spread it out
Small amounts of fat across the day sit better than one big, rich meal.
Protein at every meal
Lean meat, fish, egg whites or a protein yoghurt. It keeps you full for longer.
Fibre every day
Fruit, veg, beans, lentils and wholegrains. Aim for 25g or more.
Measure the oil
One tablespoon of oil is about 14g of fat. Use spray oil or a measured teaspoon.
Breakfasts, lunches, dinners and snacks
The bar shows how much of that meal's fat allowance it uses. Green is comfortably under, grey is close, clay is over.
How much fat is in it?
Grams of fat per 100g, lowest at the top. The higher up the list, the easier it is to fit in. Lower down doesn't mean bad, it just means watch the portion.
Foods that surprise people
These look healthy, and many are, but they carry more fat than you'd guess.
Same idea, a lot less fat
Things people often reach for, and what to have instead. The number on the right is the fat you save.
Is this one OK?
Type in the numbers from the "per 100g" column on the back of the pack. The example below is a plain tortilla wrap.
The UK front-of-pack colours
| Per 100g | Low (green) | Medium (amber) | High (red) |
|---|---|---|---|
| Fat | 3g or less | 3 to 17.5g | over 17.5g |
| Saturates | 1.5g or less | 1.5 to 5g | over 5g |
Drinks use half these numbers per 100ml.
Foods to leave out for now
Not forever. These are the foods most likely to leave you feeling rough on a low-fat plan, mostly because they pack a lot of fat into one sitting.