Healthy eating ideas

Here are some ideas for healthy meals and snacks. There’s one for every day of the week.


  • Skimmed or semi-skimmed milk with wholegrain breakfast cereal
  • Sliced fresh fruit or berries with low-fat yoghurt
  • Boiled, poached or scrambled eggs with wholemeal toast
  • A bagel with mashed banana
  • A homemade smoothie, made by adding blended fruit to some fresh fruit juice and low-fat yoghurt
  • Porridge with dried fruit and low-fat milk
  • A Sunday ‘grill-up’ instead of a fry-up


  • Homemade vegetable soup with a wholemeal bread roll
  • Baked beans on toast
  • A baked potato with tinned tuna in spring water, served with sweet corn or low-fat coleslaw
  • Wholemeal pitta bread with salad and cold lean meat
  • Pilchards, sardines or mackerel on toast
  • A fresh homemade tuna, egg or cold meat sandwich made with wholemeal bread and salad
  • A cheap lunch made using leftovers from a healthy dinner


  • Vegetable curry with low-fat sauce
  • Pasta with a tomato sauce and side salad
  • Salmon steak with lemon juice, served with potatoes and vegetables
  • Chicken breast with boiled rice and a side salad
  • Tuna pasta with salad
  • Turkey breast kebabs with pitta bread and salad
  • Lean beef casserole with potatoes and vegetables


  • Fresh fruit
  • A tasty, healthy snack of seeds, mixed nuts and berries, which can be bought in bulk from a health food shop to save money
  • Oatcakes with cherry tomatoes
  • Fresh carrots or celery sticks dipped into low-fat hummus or salsa
  • A handful of raisins or other dried fruit
  • Homemade plain popcorn
  • A few olives, pickles or gherkins as a savoury snack

Back to Managing weight gain

Managing your diet

Knowing about the different food types can help you manage your diet, reduce your calorie intake and lose weight.

Tips for losing weight

Changing your eating habits, reducing portion sizes, and taking care when eating out can all help you manage your weight

Weight gain and cancer

Some cancer treatments, side effects or even lifestyle changes can cause weight gain.