See the challenges
Listed below are the challenges you can take as part of the Food Standards Agency 21-Day Sat Fat Challenge. Each one is a small change that will help you cut down on the amount of saturated fat you eat and drink.
Bolognese bliss
Is spaghetti Bolognese the most popular meal in your house? Today, use a leaner mince. It's lower in saturated fat!
Follow the link(s) below to see the recipe(s).
No-disaster pasta
Starchy foods like pasta are an essential part of a balanced diet, but what you put on them can make a big difference to the saturated fat content. Today, try one of our delicious low-fat pasta recipes.
Follow the link(s) below to see the recipe(s).
Pizza topping tactics
Enjoy a pizza today but choose a lower fat topping such as vegetables, ham, fish or prawns, instead of pepperoni, salami or extra cheese.
Skim to be trim
Today, try one of these healthy casserole or stew recipes, but skim the fat off the top before serving to reduce saturated fat further.
Follow the link(s) below to see the recipe(s).
Just for the halibut
Make mashing smashing with reduced fat spread and 1% fat milk to make today's challenge: fish pie.
Follow the link(s) below to see the recipe(s).
Beef up your chilli
Today, try the official dish of the US state of Texas - but with lower saturated fat. Or try it vegetarian-style for a change!
Follow the link(s) below to see the recipe(s).
Flavours of the Med
Tonight, go Mediterranean with this simple and healthy Italian chicken recipe, but make sure you take the skin off the chicken portions to reduce saturated fat.
Follow the link(s) below to see the recipe(s).
Less fatty tatties
Do the mashed potato: today's challenge is to make mashed potato with reduced-fat spread, and 1% fat milk or skimmed milk, instead of whole or semi-skimmed milk.
De rigueur soup du jour
Today's challenge is to try one of our hearty and low fat soups!
Follow the link(s) below to see the recipe(s).
Don't chicken out!
Today's challenge is to eat chicken without the skin - and avoid creamy sauces. Try a bit of lemon and some herbs instead.
Follow the link(s) below to see the recipe(s).
Easy cheesy
Even cheese sauce can be made with less sat fat - just use a stronger cheese - you'll need less! Today, treat yourself to a lower fat version of your favourite cheesy dish.
Dinner party greats
Hosting a dinner party tonight? Your challenge today is to make a good impression by cooking something clever with seafood. And these recipes make it easy to be healthy too.
Follow the link(s) below to see the recipe(s).
Moroccan magic
Think Moroccan is too tricky to try? It's low in saturated fat and so simple! Tonight, enjoy this variation on a traditional Moroccan dish to complete your challenge.
Follow the link(s) below to see the recipe(s).
Super salsa
Tonight, try this simple and quick salsa as an accompaniment to your main meal and complete your challenge with style.
Follow the link(s) below to see the recipe(s).
Leaner lamb
Trimming the fat off a traditional lamb chop or using lean lamb mince, delivers a delicious meal lower in saturated fat and lets you complete today's challenge.
Eggs eleven
Fancy a hot breakfast? Skip the oil and butter. Poach or dry-fry your eggs this morning and get the day off to a great start by completing today's challenge.
Making baking
Getting into baking? Today, try this delicious banana and pumpkin loaf that's low in saturated fat and perfect as a treat.
Follow the link(s) below to see the recipe(s).
Try a risotto
Think risotto is just too tricky? It's easier than you think. Today, try something different with one of these simple rice recipes for a delicious meal to complete your day's challenge.
Follow the link(s) below to see the recipe(s).
Tutti fruity
Today, try eating a fruit salad with low fat yoghurt rather than cream or ice cream, and reduce your saturated fat without ignoring your sweet tooth.
Check your labels
Snacks and sandwiches can vary greatly in the amount of saturated fat they contain - but labelling will set you straight! Check the labels on your food today, and choose the options lower in saturated fat.
Get saucy
Tonight, try this crowd-pleasing tomato sauce on pasta, chicken or fish. It'll soon become a firm favourite and you get to complete today's challenge!
Follow the link(s) below to see the recipe(s).
Breakfast club
Don't skip breakfast - it provides the energy we need to face the day, as well as some essential vitamins and minerals. And eating breakfast could actually help you control your weight. Today, use 1% fat milk or low fat yoghurt for a healthier start to the day.
Sweet treats
Dessert does't have to be full of fat. Tonight, treat yourself to a low fat sweet. Try one of our delicious ideas if you're stuck!
Follow the link(s) below to see the recipe(s).
Be a drain brain
For today's challenge, try cooking spaghetti Bolognese or cottage pie, but brown the mince and then drain off the fat before adding other ingredients.
Follow the link(s) below to see the recipe(s).
Get grilling
Use the grill instead of the frying pan today, whatever meat you're cooking.
Swap fat for fit
Today, enjoy some steak or chops, but trim the fat off before you cook them.
A grate idea!
A small portion of cheese can go a long way - grate your cheese instead of slicing it today because you're likely to use less and this means less saturated fat. Healthy for you and your wallet!
Any day roast
If you're roasting a chicken, make the meal lower in saturated fat by not eating the skin; and roast your potatoes in a little sunflower or olive oil. Cut them into larger sizes than you usually would to complete today's challenge.
A sauce of inspiration
For today's challenge, try cooking up a curry that uses spices to get a fuller flavour, instead of richer sauces.
Follow the link(s) below to see the recipe(s).
Unsat that fat
Today, when you're cooking, use an unsaturated oil such as sunflower, rapeseed or olive, rather than butter, lard or ghee. And then your challenge is complete!
Tips for chips
Today's chip day - but remember that the cut of your chips can make a big difference to the amount of saturated fat they contain. Choose thick-cut, straight chips; and if you're making your own, pop them in the oven with a drizzle of sunflower oil rather than deep-frying.
The milky way
Today, swap any large whole-milk lattes for regular Ôskinny' ones, and your challenge is complete.
No mistaken bacon
Craving a bacon buttie, or treating yourself or your family to a hot breakfast? By choosing back bacon rather than streaky bacon today, you'll eat less saturated fat and complete today's challenge.
No loss sauce
For today's main meal, choose a tomato or vegetable-based sauce instead of a creamy or cheesy one.
Follow the link(s) below to see the recipe(s).
Curry favour
If you're out and about or ordering an Indian takeaway tonight, go for dry or tomato-based dishes, such as tandoori or madras, instead of creamy curries such as korma, passanda or massala. And choose plain rice and chapatti instead of pilau rice and naan.
The munch bunch
If you're out tonight and get the late night munchies, this challenge is for you. At the kebab shop, go for a shish kebab with pitta bread and salad, rather than a doner kebab.
Low fat chow
Treat yourself to a Chinese takeaway tonight, but choose a lower fat dish such as steamed fish, chicken chop suey or Szechwan prawns. Challenge complete!
Spry stir-fry
Thai tonight? Complete today's challenge by sticking to stir-fried or steamed dishes containing chicken, fish or vegetables. Watch out for curries containing coconut milk, which is high in saturated fat.
The power of one
Today's challenge is to use 1% fat milk on your cereal this morning - it has about half the fat of semi-skimmed milk.
Cookies disabled
Fancy something sweet today? Instead of cakes or biscuits, you can complete today's challenge by having a currant bun, scone or some malt loaf - plain or with reduced-fat spread.
Follow the link(s) below to see the recipe(s).
For better or wurst
Sausages tonight? To complete today's challenge, compare labels on the packs and choose the ones lower in saturated fat. Make sure you grill them instead of frying!
Red light, green light
Saturated fat content can vary dramatically in ready meals. Today, check the labels and pick the one lower in saturated fat - look out for the traffic lights on the pack to make your choice easier.
Big cheese
Using cheese to flavour a dish or sauce tonight? Try a strong-tasting cheese, such as mature Cheddar, because then you'll need less.
Snack attack
When you need a snack today, try picking up some fruit, toast, a low fat yoghurt or a handful of unsalted nuts, instead of chocolate, doughnuts, croissants or pastries. Low sat your snack and complete the challenge!
Halve the fat
Have 1% fat milk in all your hot drinks today to complete your daily challenge. It has about half the saturated fat of semi-skimmed.
On balance
Balance is good! Make sure your meals today contain lots of fruit and vegetables and plenty of rice, potatoes, pasta and other starchy foods. These are low in saturated fat, so they help make your meals healthier.
Take the hurt out of yoghurt
Swap your usual yoghurt for a lower fat alternative - you'll get all the benefits of a healthy breakfast or snack without so much saturated fat.
A change as good as the rest
Replace cream with low fat yoghurt in a dessert today. Try this sat-fat busting recipe for indulgence without guilt.
Follow the link(s) below to see the recipe(s).
The choice is yours
Today, we have lots of healthy recipes for you to choose from. To pass your challenge, just select and cook a low-fat recipe from Our recipes on our consumer advice website, eatwell.
