Next time you reach for your can opener, make sure it's not to open a tin of sugar- and salt-packed baked beans. From fighting off fat to keeping your heart in good health, reap the body benefits of these four convenient and nutritious meals

later be replaced by fat. Very obese people sometimes can lose a lot of weight (because they have more to lose), but for most of us, a goal of 1-2lbs a week is more realistic.…And write them down Having goals and putting them down on paper is a simple

, highlighting 10 easily sourced foods you should incorporate into your diet. They’ll help to boost your metabolism, melt fat, fight disease, lower cholesterol, stabilise blood sugar and extend your life. Did we mention that they’re also delicious? Make it your

Breadcrumbs, £3.98 for 340g, available online at japanesefoodshop.co.uk)3 tbsp grated parmesan1.5 tsp onion powder1.5 tsp garlic powder2 tsp black pepper1 tsp chilli powder1 tsp paprika1⁄4 tsp saltCooking oil spray1 Preheat the oven to 200C. In a bowl, mix

Pastry chef Gesine Bullock-Prado's gluten-free mini loaves with no added fat make the ideal fuel before a long run.240g organic apple sauce440g black beans, drained200g wholegrain oat flour90g cocoa powder 2 tbsp baking powder1 tsp salt230ml agave

in the crème fraiche and season to taste. Remove from the heat. Spoon into a serving dish, scatter over the parsley and serve with rice.The SkinnyCalories 324Fat 14.2gCarbs 12.1gProtein 35.8gMany thanks to britishcarrots.co.uk for supplying the recipe and photo.

.  Preparation time: 25 minsServes: 41 tbsp olive oil1 shallot, chopped1 clove garlic, crushed1 potato, peeled and chopped100ml dry white winepinch of chilli flakes170g watercresssqueeze of lemon juice60ml half fat créme fraichetiger prawnswedges of lemon

essential fats into race-winning energy.Serves: 4 Preparation time:  15 minutes250g thin rice noodles1 tbsp sesame oil200g green beans200g cooked peeled prawns1 bunch of spring onions, slicedChopped coriander leavesFor the dressingJuice of 2 limes1 tbsp fish

in advance. Simply reheat with a couple of minutes in the microwave for a fast, filling and guilt-free lunch.Serves: 12 burgersPreparation: 40 mins2 x 400g tin of chickpeas1 small onion2 garlic cloves1 tbsp cumin seeds1 tbsp Al'Fez harissa paste1/2 pack fresh

it into the yoghurt with garlic and seasoning to taste. Lightly toast the pittas on each side, and cut each open to make a pocket. Fill with falafel, adding the remaining watercress and the yoghurt sauce. Serve warm.The SkinnyCalories 313Fat 12.1gCarbs 59.6gProtein 12.4