Hints and tips
Weekend Eating Strategies: Stay on Track from Friday to Sunday
Weekends are where many weekly deficits disappear. You don't need to skip social life — just plan it. Keep your normal breakfast routine, choose in advance which treat you'll enjoy, keep moving, and get straight back to normal on Monday rather than 'starting again'.
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Friday night drinks
A pint of standard lager is around 180–200kcal and a large 250ml glass of wine about 200–230kcal. Choose smaller measures, spritzers or low- and no-alcohol options, and alternate with water. Eat a proper meal before you go out.
Takeaway night
- Make your own 'fakeaway' — a homemade curry, stir-fry or oven-baked chicken burger.
- If ordering, choose one dish and share sides.
- Order boiled rice instead of fried, and skip the extras.
A lighter Sunday roast
- Choose lean meat — chicken without skin, turkey, lean beef or pork loin.
- Fill most of the plate with steamed or roasted vegetables.
- Roast potatoes using a spray of oil and parboil first so they crisp with less fat.
- Make gravy from the meat juices with excess fat skimmed off.
- One Yorkshire pudding, not three.
Keep moving
Weekends often mean more sitting. Plan a family walk, a bike ride, a swim or an afternoon in the garden.
Keep reading
A new free meal plan every Monday
Balanced UK menus with a matching shopping list, published here on the site. Look back at previous weeks any time.
See this week's plan