Pumpkin makes a delicious flavouring for an Italian risotto. It’s inexpensive and in season from later summer onwards right through the autumn and into the cold winter months.

Use some Cajun seasoning to spice up some white fish fillets for a quick and easy supper. Tasty and colourful, this simple dish packs quite a nutritional punch with plenty of protein, dietary fibre, vitamins and minerals but relatively low healthy carbs.

Cooking rice in coconut milk transforms it, but make sure you use the light reduced-fat variety. Don’t worry if you can’t get any pak choi – just use shredded spring greens, dark green cabbage or even spinach instead.

Quorn is a great source of protein and it’s low in calories, too. This vegetarian recipe is suitable for Step 2.

A hearty winter meal, our chicken and pumpkin traybake is easy to prep and it's just 200 calories per serving.

A hearty winter meal, our chicken and pumpkin traybake is easy to prep and it's just 200 calories per serving.