The Jane Plan Diet - Part 3: Recipes for health

These are not necessarily diet recipes, as I don’t believe in diet food, just good food that is deliciously healthy and nutritionally balanced, as well as being calorie and portion controlled. These recipes, along with the others in my new Jane Plan book, will show you how you can eat tasty food and still lose weight. Enjoy.

Watermelon Salad with Feta and Pine Nuts (pictured above)

Serves 4
Cals: 300 per serving

Refreshingly delicious, this salad is one of my favourites. While researching this recipe, I came across all kinds of watermelon facts: it can ease sore muscles (great if you like a hard workout), it helps boost circulation, and it is apparently a natural Viagra too (although you have to eat an awful lot of it). Whatever your reason for enjoying watermelon, rest assured that it is rich in vitamins A and C.

350g watermelon, cut into small chunks
250g feta cheese, cubed
20 pitted black olives
200g wild rocket
4 tbsp fresh mint leaves, roughly chopped
3 tbsp olive oil
1 tbsp balsamic vinegar
1 tbsp lemon juice 
2 tsp pine nuts

Put the watermelon in a large bowl and add the feta cheese. Scatter the olives and the rocket over the top and stir gently to combine.

Put all the remaining ingredients (except the pine nuts) into a screw-top jar and shake to combine. Drizzle over the salad, then scatter the pine nuts over the top. Jane tip Try to get wild rocket if you can for its peppery flavour.

Spicy Green Papaya Salad

Serves 2
Cals: 562 per serving


Perfect for when the sun shines and it won’t pile on those extra calories, keeping your diet plan on course.

With the beautiful sun making an appearance, we find we’re craving dishes that are fresh, light and zingy! This is perfect if you are watching your weight but want a salad that will leave you feeling fuller for longer.

1 small or ½ a large green papaya
1 or 2 tomatoes, cut into long, thin strips 
3 spring onions, sliced into long matchstick strips
1 red chilli, finely chopped (deseeded if you prefer a milder salad), or to taste
100g beansprouts
50g fresh basil leaves, roughly chopped if large 
125g honey-roasted or plain roasted peanuts, or glazed cashew nuts
1 handful of fresh coriander leaves

For the dressing
½ tsp shrimp paste
2 tbsp olive oil 
A squeeze of lime juice, or to taste
2 tbsp fish sauce, or to taste
Honey, to taste

To make the dressing, put all of the dressing ingredients in a small bowl and mix well; make sure the shrimp paste and honey dissolve fully.

Peel the papaya, slice it in half and remove all the seeds. Using the largest grater you have, grate the papaya and put it in a large bowl. Add the tomatoes, spring onions, chilli, beansprouts and most of the basil. Add the dressing and toss together.

Add the nuts, then toss again. Taste the salad; if not sweet enough, add a little more honey; if not salty enough, add a little more fish sauce; if too sweet or salty, add more lime juice; if you prefer it spicier, add more chilli. To serve, scoop the salad into a bowl or onto a serving platter. Sprinkle with the remaining basil leaves and the coriander.

The Jane Plan Diet, by Jane Michell, is published by Piatkus, priced £13.99.