People are eating hundreds more calories than they should be.
Public Health England is urging people to stick to new limits for the three main meals.
The health authority says adults eat on average 200-300 calories more a day than we should.
So they’re encouraging everyone to stick to 400 calories for breakfast, 600 calories for lunch and 600 calories for dinner.
To help, our colleagues at the Mirror have come up with some easy meals to make at home.
Breakfast (400 calories)
Two grilled Sainsbury’s Butcher’s Choice sausages in a small roll (381 calories)
This isn’t the healthiest way to spend your breakfast calories, but fine as a weekend treat. And you can add a large sliced tomato to make it count as one of your 5-a-day.
Two Weetabix with 150ml semi-skimmed milk, 125g pot low-fat fruit yogurt, small banana (392cals)
The classic cereal, yogurt and fruit brekkie provides gut friendly fibre and is a good source of calcium for strong bones.
Two poached eggs and 3 tbsps fried mushrooms on a slice of wholemeal toast (no butter) (369 cals)
Eggs have the added benefit of making you feel fuller for longer – it’s their protein content that helps curb hunger.
25g (slightly rounded tbsp) almond butter on a cinnamon raisin bagel (401 cals)
Almond butter is full of good fat, magnesium (for a healthy nervous system) and the antioxidant vitamin E. But spread it sparingly – it’s very high in calories
Medium/large bowl of porridge (50g oats, 375ml semi-skimmed milk) with handful of blueberries (396 cals)
400 calories gets you a decent sized bowl of stomach-filling porridge with berries. If you add sugar, it’s an extra 16 calories per teaspoon.
170g Total Greek yogurt, 50g nutty granola, 80g strawberries (401 cals)
This tasty option provides calcium and vitamin C. And though granola can be sugary it’s balanced out with the natural yogurt.
Tesco chocolate croissant, from the bakery (370 cals)
Another not very healthily option so make it an occasional treat only. It won’t fill you up well and has over half your recommended intake of cholesterol-raising saturated fat.
Lunch (600 calories)
40g can Heinz cream of tomato soup, roll with scrape of butter, 4 finger Kit Kat (585 calories)
Yes, you can include chocolate in a 600 calorie lunch. Here’s one way, but don’t make it your every day lunch as apart from all that sugar, it’s lacking in protein.
Medium/large jacket potato with half a can of beans and 50g grated Cheddar (591 calories)
A classic combination. Where you can run into waistline trouble is being over handy with the cheese, so stick to this quantity.
Can of mackerel in tomato sauce on two slices of wholemeal toast, handful cherry tomatoes; 2 slices unbuttered malt loaf (579 calories)
Mackerel is very good for you with loads of heart-healthy omega-3s. It’s quite high in calories, but you can easily include it in a 600 calorie lunch – and there’s room for malt loaf afterwards.
Large wrap filled with 100g serving of tuna mayo and sweetcorn (578 calories)
Tuna mayo soon racks up the calories – but you can still pile plenty (with some sweetcorn) into a wrap and be under 600 calories. Just don’t have any chocolate afterwards.
Fish finger sandwich (4 fish fingers, 2 slices lightly buttered bread), large apple (581 calories)
Comfort food at it’s best – and the good news is that a fish finger sarnie and an apple meet the calorie target for lunch.
Sainsbury’s chicken and maple bacon sandwich, 145g pack of mango (575 cals)
Grab this bought sandwich and ready chopped mango and you have a lunch on the run that’s within the government’s new calorie target.
1/2 bag of Caesar salad kit (Tesco) with a skinless chicken breast and a wholemeal pitta bread; 25g bag crisps (598 calories)
Caesar salad can vary depending on the dressing, so do check the nutrition information. But you should have enough calorie spare for a pitta and a small pack of crisps.
Dinner (600 calories)
Small (125g) breaded cod fillet with 150g baked chips and peas (620 calories)
Forget chippy fish and chips (they have at least 800-1,000 calories). Go for a small breaded fillet and oven chips (weigh them out) to be on target.
Roast chicken dinner: one chicken leg with skin, 2 small roasties, broccoli, carrots, granule gravy (612 cals)
A roast dinner is doable within the 600 calorie target, but you do need to watch portion size – two small roast potatoes… and no Yorkshire puds.
Chicken stir fry: 1/2 pack pepper stir fry, 1/2 pack (200g) fresh egg noodles, small chicken breast, portion oyster stir-fry sauce (618 cals)
You can have a good sized chicken stir-fry, but watch what sauce you add – a splash of soy sauce has negligible calories, oyster sauce has around 50, but sweet chili has 100 calories or more.
Small baked salmon fillet, half sachet parsley sauce (made up), 200g boiled new potatoes, peas and carrots (575 cals)
Omega-3 rich salmon with boiled new potatoes, veg and parsley sauce made with semi-skimmed milk make a nutritious meal within your target.
135g (before cooking) boneless pork loin chop, grilled, with 250g cheddar mash and spinach (577 cals)
You’ll need to stop at one chop, but it means you can also have a portion of cheesy mash and spinach, which is as near guilt-free comfort food as it gets.
Prawn Thai curry: 125g stir fried raw prawns, half jar loyd Grossman Red Thai curry Sauce, 180g boiled rice and 20g prawn crackers (583 cals)
Make this your lower calorie stand-in for a Friday night takeaway (it’s just as quick).
But portion those prawn crackers out into a bowl – you’ll eat way more than you should if you graze straight from the bag.
Portion of homemade spag bol: 200g boiled pasta, 100g cooked 12% fat mince, portion of bolognese sauce from jar (603 cals)
You’ll need a modest sized serving to save you shooting past 600 calories. Avoid fatty mince and measure out spaghetti before cooking it.