Amanda Ursell writes: If you want to lose weight, but a rigid diet isn't for you, here's a selection of meals to choose from throughout the day. Each breakfast will give you 300 calories, each lunch 350 to 400 calories and each dinner 300 to 400 calories. Selecting any of the breakfasts, lunches and dinners in a pick'n'mix style will therefore give you a maximum of 1,100 calories over the day. You can find more choices at timesonline.co.uk/healthclub.

If you feel peckish, you can also have a pint of skimmed milk (100 calories) and three pieces of fruit (less than 100 calories each) over the course of the day and still lose weight as the total will be only 1,500 calories, far less than the recommended 2,000 calories a day for women and 2,500 for men. Or you could have up to four snacks from our snack list (100 calories each).

You should take a multivitamin and mineral supplement while following a lower-calorie eating plan such as this. These meals are definitely nutritious, but you may be in need of a top-up. The last thing you want when you are making the effort to change your style of eating and to shed some pounds is to feel tired, bluesy or unable to concentrate because you are low in iron.

Try to make time to sit and eat your meals in comfort and peace, plan ahead so that you are not vulnerable to grabbing snacks and meals on the go and, most of all, bon appétit.

To get to 1,100 calories...

PICK ANY BREAKFAST (300 CALORIES)

1. CEREAL AND FRUIT QUICK START: Mix 50g of All Bran with a sliced banana. Add skimmed milk and top with a tablespoon of low-fat yoghurt.

2. SCRAMBLED EGGS ON GRANARY TOAST: Mix two eggs with two tablespoons of skimmed milk, a little salt and black pepper. Cook gently in a non-stick pan and serve on granary toast.

3. CAPPUCCINO START: Have a takeaway grande skinny cappuccino, which is made with skimmed milk. Eat with an apple, a banana and a small fruit yoghurt.

4. SAUSAGE SANDWICH: Grill two reduced-fat sausages. Spread two slices of granary toast with mustard and add sliced sausages with some tomato.

5. FRENCH TOAST: Leave two slices of granary bread out overnight. In the morning whisk 1 egg with a pinch of cinnamon, fructose (granulated fruit sugar) and nutmeg. If you can't find fructose, use brown sugar. Dip the slices of bread into the egg mix and fry in a non-stick pan brushed with a little oil. Cook for 2-3 minutes each side. While still hot, top with two tablespoons of very low-fat fromage frais and slices of your favourite fruit. Apple, peach, pear and mango are really tasty choices.

6. PORRIDGE IN A FLASH Mix together 40g of porridge oats with 140ml of skimmed milk and 40g of ready-to-eat dried fruit of your choice. Microwave for 11/2 (one and a half )minutes on full power. Stir and allow to stand for a minute. Serve with a bit more milk and a tiny sprinkling of brown sugar or agave nectar. Alternatively, make up the porridge in the traditional way on the hob with a pan. Making porridge the night before and just heating it up in the morning saves time.

7. FRUITY TOAST Toast two slices of fruit loaf and spread with 50g of low-fat cream cheese. Slice an apple and serve layered on top of the cream cheese.

8. PEANUT BUTTER TOAST Spread two slices of granary toast with 10g of peanut butter and serve with a 200ml glass of your favourite juice, such as orange, apple and cranberry.

9. FRESH FRUIT BOWL Cut up three of your favourite fruits – a banana, apple, pear for example -- and mix together in a bowl. Serve topped with a small carton of low-fat yoghurt.

10. EGG, TOMATOES AND MUSHROOMS ON TOAST Grill two big mushrooms and a tomato sliced in half. Poach an egg by dropping into fast boiling water with a teaspoon of vinegar. Toast two slices of granary bread. Drain the egg and serve on one slice of the toast. Serve the tomato and mushrooms on the second slice.

ADD ANY LUNCH (350-400 CALORIES)

1. SALMON AND FENNEL ON SOURDOUGH
In a bowl mix a tablespoon of virtually fat-free fromage frais with a teaspoon each of horseradish sauce, lemon juice and chopped chives. Then add 100g of tinned salmon (drained) and half a grated bulb of fennel. Season with black pepper and mix thoroughly. Spread on to a slice of toasted sourdough bread and serve. If you want to take this lunch to work, then keep the salmon mix and spread on to the bread when you are ready to eat. Serve with a crunchy apple.

2. BAKED POTATO WITH...
Have a medium-sized baked potato and serve with any one of the following fillings and a large mixed salad. Before stuffing, remove potato flesh from the skin and mash with lemon juice and black pepper, then return to the skin. It sounds odd but it makes the flesh light and fluffy - and really tasty.
* a small can of baked beans, heated through
* 100g of drained canned tuna mixed with sweetcorn, black pepper and reduced-fat salad cream or extra-light mayonnaise
* 150g of low-fat cottage cheese mixed with chopped chives/pineapple/chopped peppers
* 100g prawns mixed with a tablespoon of low-fat fromage frais and lemon juice (or a teaspoon of ketchup or tomato purée) and black pepper
* 50g reduced-fat cheddar, grated, and topped with a tablespoon of spicy salsa or a dash of Worcestershire sauce.

3. SANDWICHES
Homemade Spread two slices of granary bread very lightly with butter, reduced-fat salad cream or extra-light mayonnaise. Add 100g roasted, sliced lean chicken or turkey, or 40g of reduced-fat cheddar. Add plenty of salad to bulk out the sandwich.
Shop bought Look for the healthy eating options and choose a sandwich with 350 calories.

4. MEXICAN BEAN PITTA
Warm 150g of canned red kidney beans in a pan. Drain and quickly blend or mash with a fork. Add a few drops of tabasco sauce, some chopped coriander and a finely chopped spring onion. Season with black pepper and lemon juice. Warm a small wholemeal pitta, split open and stuff with shredded lettuce. Pile on the bean mix and serve. This is still delicious when you use an unwarmed pitta, so it can be taken to work.

5. CAESAR SALAD Toast 1 slice of multigrain bread. Cut into cubes and, once cool, rub a clove of peeled garlic over the surfaces. Shred a large handful of Cos lettuce and place in a bowl with 100g cooked lean chicken cut into chunks. Mix in 2 tablespoons of reduced fat Caesar dressing. Mix well and sprinkle over 10g of Parmesan cheese shavings and a chopped anchovy cut into little pieces and serve. If taking to work, add the dressing just before eating.

6. SALAD NICOISE Open and drain 50g of tuna canned in spring water. Meanwhile mix together a teaspoon of olive oil, 2 teaspoons of white wine vinegar and a teaspoon of finely cut spring onion. Set aside. Boil 4 new potatoes in their skins, cool and cut into quarters. Add 50g cooked and cooled French beans and 1 chopped tomato. Season with black pepper and finish by popping on a hard-boiled egg, cut into quarters ,along with two black olives.

7. SMOKED MACKREL PATE Mix 80g smoked flaked mackerel with a quarter of teaspoon of Dijon mustard, 1 tablespoon of low-fat soft cheese, a tablespoon of chopped fresh parsley, a squeeze of lemon juice and some black pepper. Once well mixed, serve spread on a slice of toasted rye bread. If taking to work, you can serve on 3 oatcakes.

8. TURKEY ON TOASTED RYE Toast a slice of rye bread and spread with Dijon mustard. Lay on top 100g of sliced, cold roasted turkey and lots of cucumber, sprinkle with the finely chopped green top of a spring onion and slices of cucumber. Season with black pepper and serve. You can also smake this sandwich with granary bread or rye bread and take to work.

9. SALMON WRAP Gently warm a soft tortilla wrap in the oven. Mix 80g of well-drained tinned salmon with a chopped spring onion and 2 teaspoons of reduced fat crème fraiche. Season to taste with black pepper and add a few drops of Tabasco if you fancy. Take tortilla out of the oven and top with salmon mixture; add shredded lettuce, roll and serve. Alternatively ,you can use the filling to stuff an unwarmed tortilla wrap and take to work.

10. HOUMMOS ON TOASTED RYE Put 150g canned drained chickpeas in a small blender or food processor and add the juice of half a lemon, 1 teaspoon of crunchy peanut butter and a teaspoon of freshly chopped mint. Blend until the ingredients start to break down. Add a clove of crushed garlic (optional) and continue to blend until a smooth paste starts to form. Season with pepper to taste. Meanwhile, toast a slice of rye bread until crisp. Serve the hoummos rye toast and lots of vegetable sticks – carrots, cucumber, peppers – whatever takes your fancy. The hoummos is also delicious with oatcakes or rye or granary bread.

CHEESE OMLETTE Whisk up 2 eggs and season with salt and pepper. In a small pan put a teaspoon of olive oil and sauté a handful of fresh button mushrooms with the lid on for 5 minutes. Heat up a non-stick frying pan and brush lightly with oil. Pour in the egg mix and shake the pan well. Add the mushrooms. Once cooked through, serve with a slice of sourdough bread and a tomato salad.

CRAB PITTA POCKETS Make a dressing by mixing a tablespoon of reduced fat crème fraiche with a tablespoon of tomato puree. In a bowl mix 100g of fresh or canned and drained crab meat with a chopped spring onion, some chopped coriander and a chunk of cucumber finely diced. Mix in the dressing. Take a handful of fresh lettuce and use to stuff, along with the crab mix, a small wholemeal pitta, serving any extra crab mix on the side.

AND DINNER TOO (300-400 CALORIES)

1. ROAST DINNER

100g of lean roast beef, lamb, chicken, turkey or game
150g of potatoes, roasted
Brussels sprouts, carrots, spring greens, courgettes, sweetcorn. Choose any or all of these vegetables
Gravy Roast meat on a rack to drain off excess fat. Make gravy, using a stock cube and some cornflour, with the water drained from the vegetables.

2. SPANISH OMELETTE

onion, finely chopped
green pepper, seeded and chopped
2 eggs, whisked in a bowl
150g boiled sweet potato, cubed

Brush a non-stick frying pan lightly with oil and gently fry onions and green pepper until soft. Add the sweet potato and cook for about a minute. Beat the eggs and season with a little salt and ground black pepper. Pour into the pan. Allow to cook until the top looks cooked. Heat grill to high and finish it off. Turn out on to plate and serve with a green salad drizzled with balsamic vinegar.

3. SWEET POTATO PIE

60g lean back bacon, rind removed
150g sweet potato
1 slice granary bread
1 tbsp chopped chives
1 tsp each of grain and Dijon mustards
1 shallot (finely chopped)

Grill bacon. Wrap potato in absorbent paper and microwave on high for eight minutes. Chop bread into medium-sized crumbs and mix with chives, mustards and shallot. Add chopped, cooked bacon. Slice sweet potato horizontally, season and then top with bread and bacon mixture. Grill until well browned. Serve with mixed salad leaves and fat-free salad dressing.

4. THAI COD

150g fresh or frozen cod cubed
1 tbsp frozen peas
1 dsp green curry paste
100g reduced-fat coconut milk
1 tsp fish sauce
1 tsp chopped fresh or dried coriander
60g basmati rice

Cook the rice according to instructions on pack. Brush a saucepan with oil, add paste and fry for 1 minute, stirring continuously. Add coconut milk and bring to boil. Stir in cod and peas, and simmer for 3 minutes. Season with fish sauce. Take off the heat, sprinkle with coriander and serve with rice.

5. CHICKEN AND VEGETABLE HOTPOT

1 skinless chicken breast 100g
2 celery sticks, chopped
6 mushrooms, sliced
2 carrots, sliced
1 onion, sliced
1/4pt chicken stock
A pinch of dried or fresh thyme
Salt & pepper
150g sweet potato
1 tablespoon half-fat crème fraiche.

Lightly brush a non-stick ovenproof pan with oil. Add chicken breast and brown each side. Add celery, mushrooms, carrots and onion and sauté for 3 minutes. Pour in chicken stock. Add thyme, a little salt, plus black pepper to taste. Cover and bake in a medium oven for 35-40 minutes. Bake potato at the same time. Remove casserole from the oven and stir in 1 tablespoon of half-fat crème fraiche. Prepare baked potato by splitting down the middle, removing the flesh and mixing with a little lemon juice and freshly-ground black pepper. Return to the skin and serve.

5. MEATLOAF (serves 4)

400g extra lean minced beef
100g wholemeal bread breadcrumbs
1 small onion, finely chopped
1 stick celery, finely chopped
1 tbs. tomato ketchup
1 size 3 egg, beaten
Salt and pepper
Pinch of dried mixed herbs

Mix all the ingredients together well until combined. Place in a lightly greased 450g loaf tin. Press down well, cover with foil and bake at 180C/350F/Gas Mark 4 for 30 minutes. Take out of oven and drain off any excess fat, re-cover with foil and return to the oven for a further 30 minutes. Serve sliced, hot or cold with seasonal vegetables or a big green or mixed salad.

6. SALMON PARCEL

1 x 80g salmon fillet, skinned
Black pepper
Lemon juice
150g sweet potato, peeled and cut into 5 chunks
1 spring onion
A handful of fresh parsley
Courgettes or green vegetables of choice

Brush a large piece of foil lightly with oil and place the fish in the centre. Season with salt, freshly-ground pepper and lemon juice. Fold up the foil to make a loose parcel. Bake in the oven at 180C/350F or gas 4 for 20-30 minutes until the fish is cooked. While the fish is cooking, boil the peeled sweet potato chunks. Prepare the courgettes and lightly steam. Drain the cooked potato and mash with a teaspoon of extra virgin olive oil, a tablespoon of chopped spring onion and 1 tablespoon of chopped parsley. Season. Serve the cooked fish with the mashed sweet potato, the courgettes or another green vegetable of your choosing.

7. PORK STIR-FRY

100g extra lean pork, small cubes
125g frozen stir-fry vegetables mix
1 tbs fresh orange juice
2 tsp soy sauce
1tsp wine vinegar
1/2 (half) clove garlic, crushed
50ml vegetable stock
1 tsp honey
1 tsp cornflour
60g basmati rice
Salt and pepper

Cook the rice according to pack instructions. Place pork in a shallow dish. Whisk together orange juice, soy sauce and wine vinegar, add the sliced garlic and pour over the pork pieces, cover and marinate for 1 hour. Strain, reserving the marinade. Brush a non-stick frying pan very lightly with oil and when hot add pork and stir-fry for 5 minutes or until well cooked. Remove with a slotted spoon and set aside. Brush pan again with a little oil and add the frozen stir-fry mixed vegetables and fry for 5 minutes or until cooked. Return the pork to the pan. Mix reserved marinade with the vegetable stock, honey and cornflour and stir into the vegetables and pork. Cover the pan and simmer for 2-3 minutes. Season and serve at once with the basmati rice.

8. MOROCCAN CHICKPEA CASSEROLE WITH BULGAR WHEAT

Half a medium onion (chopped)
50g button mushrooms (finely sliced)
1 clove crushed garlic
90g tinned chickpeas
1/2 (half) tsp ground cumin and coriander
2 tsp tomato puree
100g tinned chopped tomatoes
50g sultanas (soaked in 100ml boiling water)
550ml vegetable stock (use a stock cube)
6 tbs bulgar wheat
Salt and cayenne pepper
1 tsp chopped parsley

Heat a moderately-sized saucepan and brush with a little oil. Add onions and mushrooms and cook till soft. Add garlic, chickpeas, cumin and coriander and cook for about a minute. Add tomato puree, tinned tomatoes, sultanas plus the water they were soaked in and 250ml of the vegetable stock. Bring to the boil and turn down the heat to simmer gently for 10 minutes. Meanwhile put the bulgar wheat in a saucepan over a high heat and cook dry for 2-4 minutes. Pour on the remaining 300ml of vegetable stock, turn off the heat and cover with a tight fitting lid or foil and leave for 5-6 minutes or until all the stock has been absorbed. When the chickpeas are ready, remove from the heat, add parsley and season to taste. Serve bulgar wheat and spoon chickpea casserole on top. You can use 60g of basmati rice or just serve with a chunk of warm granary bread or a wholemeal pitta if you prefer instead of bulgar wheat.

9. CHICKEN TERIYAKI

1 chicken breast (about 100g in weight)
Salt and pepper
1 tbs dark brown sugar
1 tbs soya sauce
1 tbs sherry
50g raw egg noodles
4 spring onions (finely sliced)
2 grated carrots.

Pre-heat grill to maximum. In a saucepan heat the sugar, soy sauce and sherry until it starts to boil and turn off the heat. Season chicken lightly with salt and pepper, and place on baking tray. Lightly brush with oil and cook under grill for 5 minutes each side, basting with the sugar, soy sauce and sherry mixture. Bring a saucepan of salted water to the boil and cook the egg noodles according to the packet instructions. When cooked drain and add vegetables. Spoon noodles on to plate and top with sliced cooked chicken; drizzle remaining cooking juices over chicken plus any leftover sauce.

10. STEAMED SALMON AND SAUTEED BEANSPROUTS

90g skinless salmon fillet
Salt and pepper
2 slices lemon
90g sprouting beans
2 cloves crushed garlic
1 tbs balsamic vinegar
100g beansprouts
1 tbs chopped parsley

Bring a pan of water to the boil and either place a colander or sieve on top or use a steamer. Season the salmon with salt & black pepper, top with lemon slices. Wrap the salmon in tin foil and place the parcel into the steamer or colander. Cover with lid and steam for 5 minutes. Meanwhile place large frying pan on a high heat and when hot, brush lightly with oil. Add the sprouting beans and sauté quickly adding the crushed garlic and balsamic vinegar. When the vinegar reduces to a sticky consistency add the beansprouts and continue to cook for a minute. Add chopped parsley. Serve on plate topped with the unwrapped salmon filet.

11. MANGO AND MACKREL SALAD

50g smoked peppered mackerel fillets
1/2 (half) a ripe mango, peeled and sliced
1/2 (half )a fresh lime
1/2 (half) a tsp mild horseradish relish
1/2 (half) a tsp Dijon mustard
98 cherry tomatoes halved
2in length cucumber, diced
Small bunch chopped chives
Small bowl assorted salad leaves
Wholemeal pitta bread

Pre-heat grill to maximum. Place mackerel on a baking tray and grill gently for 4 minutes. Meanwhile squeeze lime over mango. In a mixing bowl, add horseradish, mustard and mango, tomatoes and cucumber and mix well. Add salad leaves and sprinkle with some of the chives. Toast pitta bread under grill on both sides and cut into strips. Serve the salad and gently break up the mackerel fillet using a fork. Sprinkle this over the top of the salad and then the remaining chives and serve.

12. GRILLED PORK ESCALOPE WITH PARSLEY AND MUSTARD MASH

150g sweet peeled potatoes
70g lean pork escalope
Salt and pepper
1 tsp runny honey
3 tsp Dijon mustard
200ml skimmed milk
Cayenne pepper
2 tsp grain mustard
Steamed vegetables to serve
1 tbs chopped fresh parsley

Pre-heat grill to maximum. Place potatoes in a pan of salted water, bring to the boil and cook until soft. Meanwhile season the pork and place on a grill tray. Mix honey and 1 tsp of the Dijon mustard and spread on pork. Place tray under grill and cook for 10 minutes on one side only. Drain potatoes and mash with the milk till smooth, seasoning with salt and a pinch of cayenne pepper, then add the grain and remaining Dijon mustard to the mash. Remove pork from grill and reserve any cooking juices to serve with the meat. At the last moment add parsley to the mash and serve topped with the pork surrounded by your choice of steamed vegetables.

SNACKS (100 CALORIES EACH)

If, after the meals above, you are hungry, you can have up to four of the following snacks,

1 small handful of mixed nuts
Low-fat yoghurt
20g (side-plate) salted popcorn
1 small handful of reduced-fat pretzels
5 Jelly Babies
1 two-finger Kit-Kat
2 small handfuls of raisins
1 bowl of vegetable crudités with 3tbsp of tzatziki
1 crumpet toasted with low-fat spread
1 tall skinny cappuccino
1 medium-sized piece of fruit
= 1,100 CALORIES IN TOTAL

Find out more about Amanda at http://amandaursell.com/

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