Eating for weight loss: ideas for breakfast, lunch and dinner

Eating for weight loss: ideas for breakfast, lunch and dinner

Eating healthily isn’t always easy, especially when there are so many other cheap options of take outs and junk food. However, eating the right sort of food is key when it comes to losing weight and getting healthy. You can’t out run a bad diet! So, to help you on your Newcastle Can journey, we’ve teamed up with Benton-based nutritionist Katherine Neal to share ideas for breakfast, lunch and dinners – these meal ideas are all designed to help you get the right balance between carbohydrates, protein and fat for weight loss and despite common belief – healthy eating doesn’t have to be expensive as these ideas prove.


2 poached eggs on a slice of wholemeal toast

Natural Greek yoghurt (full fat) plus 100g berries (strawberries, blueberries, raspberies etc.

Porridge made with full fat milk plus 100g fruit

Overnight oats – soak porridge oats overnight in milk, in the morning mix with a tablespoonful of plain Greek yoghurt add 100g fruit

2 eggs omelette, add in some veg such as tomatoes, mushrooms, spring onions. Have with one slice of wholemeal toast

Low sugar baked beans with 1 slice of wholemeal toast.

100g fruit plus 5o g mixed nuts ( great for on the go)


Always make sure your soup contains protein i.e. pulses, chicken if not add some cheese

Lentil Soup – 2 oatcakes plus an apple

Green soup with grated cheese – plus 2 Ryvitas and a piece fruit

Chickpea with chilli soup – plus 2 rice cakes and a piece of fruit.

Large salad with protein such as mackerel, chicken, eggs, prawns – try adding some fruit to the salad – mango and prawn go really well together. A dressing makes a salad if you make yur own you know what’s in it. See mango and prawn salad recipe

Hummous with chopped vegetables such as carrot, cucumber, red pepper plus 2 crackers

Wholemeal bread sandwich with protein i.e. egg, chicken, prawn plus a piece of fruit


Aim for ¼ protein, ¼ carbs, ½ vegetables or salad or 1/3 protein, 2/3 vegetables or salad.

Salmon, new potatoes, large green salad

Chicken breast, mashed sweet potato, stir fried green vegetables (spinach, cabbage, broccoli, peas)

Sweet potato and spinach frittata with a green salad (see recipe in e book)

Beans and lentil chilli serve with wholegrain rice (see recipe in e book)

Stir fry served with noodles – choose chicken, prawn, pork or beef, stir fry with any vegetable serve with a small portion of noodles

Homemade spaghetti bolognaise – try using courgette to increase your vegetable intake.

Homemade chicken and vegetable curry serve with a palm size portion of wholegrain rice or quinoa

Katherine Neal of Nutritional Know How is a registered Nutritional Therapist who has been working with the people of Newcastle for over 10 years helping them to improve their health by improving their diet. 

Share this