Step 3 Meals

In preparation for a 2 week break, I stepped up to Step 3 briefly. I have created this page to show how I have adapted my Step 2 meals for Step 3. Simply add your carbohydrate portion and adjust the vegetables if you wish.

Breakfast – 150 calories

You can adjust these proportions to suit your own tastes, as long as it stays within the 150 calories.IMG_6897

  • 170g fat free natural yoghurt
  • 50g berries
  • 12g porridge oats

Layer the ingredients (yoghurt, fruit, oats and repeat) in a bowl or glass.

Dinners-  c. 400 calories

I had a fun week stepping up some of my favourite meals, you can tweak the ingredients and amounts to suit, just bear in mind it must remain around 400 calories if not using the allowances from the steps book.

Chickpea curry, daal and steamed rice

Using the chickpea curry recipe, and the daal recipe in the thali meal, I made some adjustments- I used half and half of the chickpea and lentil allowances, and used my vegetable portion to chop up spring onions and add in some spinach to the curry.


To steam the rice:

  1. Rinse 40g of basmati rice (I find three times is enough), place in a saucepan with 80ml of water.
  2. Slowly bring to the boil, stir the rice and spray in some frylight. Turn the heat down to low and cover.
  3. Let the rice steam for 10-12 minutes. Halfway through cooking gently stir the rice. Perfectly steamed rice everytime!

Chicken and Red Lentil Stew

Using the chicken and red lentil stew recipe, simply step it up by adding 150cals of wholemeal toast points. You could try rubbing with a little garlic before toasting for a more interesting flavour.


Turkey Meatballs on Pasta Salad

To make the meatballs and sauce, follow the recipe for Step 2 and serve with 80g of salad and 40g wholemeal pasta.


Chicken Curry with green peppers and a flour tortilla wrap

In place of a chapatti, I used a flour tortilla that was 150cals. Remember to check the calorie contents when buying ready made! Make a curry using the curry recipe for chickpeas and use 245g chicken instead. You can add in 80g green peppers to the curry and cook; or for a richer flavour- fry off the peppers in a separate pan until slightly charred and then stir into the curry before serving.


Garlic cheese pizza with sweet potato paprika fries

Seriously- once you bite into these fries, you will be thinking “What diet??”. I made a pizza from the garlic cheese pizza recipe– the original recipe uses grated celeriac but I used 80g of cauliflower instead.


 To make the sweet potato fries:

  1. Chop 150g of sweet potato into shoestring fries.
  2. Spray generously with frylight and season with lots of smoked paprika.
  3. Cook in a hot oven (210c) for 15-20 minutes. Shake the fries once or twice during cooking.

Chicken and Aduki Bean Taco Bowl

This is a really easy dish to step up- simply make the chicken and aduki bean taco bowl without the cauliflower rice. Serve on a 150 calorie flour tortilla and 80g salad.