•    1 onion

•    2cm ginger

•    2 garlic cloves

•    1 tablespoon olive oil

•    2 tablespoons tikka masala paste

•    3 tablespoons low fat plain yoghurt

•    2 tablespoons tomato puree

•    8 chicken thighs

•    1 x 400g tin chopped tomatoes

•    1 x 400g tin lentils

•    1 x 400g tin light coconut milk

•    1/2 tablespoon brown sugar

•    200g baby spinach

•    4 wholemeal pitta breads

1. Mix the masala paste, yoghurt and tomato puree. Cover the chicken in this paste and leave for one hour. 
2. Slice the onion, and finely chop the ginger and garlic. 
3. Heat the oil in a large frying pan, add the onions and cook until soft. Add the garlic and ginger and cook for another 3 minutes. 
4. Add the marinated chicken and cook until browned. Add tomatoes, lentils and coconut milk and sugar. Season with salt and pepper and leave to simmer for 45 minutes. At the end, mix in the spinach leaves until wilted. 
5. Heat pitta breads and serve with curry.

•    2 salmon fillets (120g each)

•    400g baby plum/cherry tomatoes

•    100g reduced fat feta cheese

•    80g spring onions

•    2 tablespoons olive oil

•    2 tablespoons vinegar

•    Handful basil leaves

•    Salt and pepper

•    1/2 pack wholegrain microwave rice

•    200g frozen broad beans

•    25g pine nuts

•    1 x 480g jar roasted peppers

•    1 bag (250g) ready to eat puy lentils

•    Small bunch fresh parsley

•    30g parmesan cheese

•    1 tablespoon olive oil

•    1 tablespoon red wine vinegar

•    Salt and pepper

•    Bag mixed salad leaves

1. Cook beans and lentils as per packet instructions and leave to cool. 

2. Toast pine nuts in a pan over a low heat, keep tossing them to prevent them from burning.

3. Drain the peppers and then slice into thin strips.

4. Finely chop the parsley and toss with the cooled beans, lentils, peppers and salad leaves and drizzle with olive oil, vinegar and 1 tablespoon of juice from red peppers. 

5. Season with salt and pepper and divide between 2 plates. 

6.Top each salad with shavings of parmesan cheese and toasted pine nuts.

•    100ml skimmed milk

•    50ml fat-free plain yoghurt

•    80g fresh raspberries

•    4 measuring spoons of XLS-Nutrition

•    50g ice-blocks

•    200ml Skimmed milk

•    1 tsp instant coffee

•    4 measuring spoons of XLS-Nutrition 

•    ½ tsp vegetable oil

•    50g ice

•    150ml skimmed milk

•    ½ apple

•    ½ teaspoon cinnamon

•    4 measuring spoons of XLS-Nutrition

•    ½ tsp high-quality vegetable oil

•    100ml Skimmed milk

•    ½ Orange

•    1 teaspoon (3g) cocoa powder

•    4 measuring spoons of XLS-Nutrition

•    50g ice

•    Grated apple with 150ml low fat Greek yoghurt and a sprinkle of cinnamon

•    200g Strawberries with 150ml low fat Greek yoghurt

•    3 wholegrain rice cakes with peanut butter

•    Bananas

•    Handful of nuts