Your 7-day diet plan
Pick one breakfast, lunch and dinner every day. Pick one snack to have two hours after breakfast and one to have two hours after lunch.
Drink two litres of still water a day, which can include the teas we mentioned.
Breakfasts:
Two soft boiled eggs and a slice of wholemeal toast (no butter)
A bowl of muesli with skimmed milk and a handful of blueberries
A slice of wholemeal toast with peanut butter, and two apricots
A bowl of porridge made with skimmed milk, topped with a sliced banana and a small handful of almonds
Lunches:
A wholemeal pitta filled with prawns, rocket and a tablespoon of hummus
A bowl of tomato soup (check the ingredients list and avoid any containing cream), with a small wholemeal roll
A small baked potato topped with tuna and kidney beans, with a side salad
A bowl of leftover pasta from the night before - made with wholemeal penne pasta, tuna, chickpeas, chopped peppers and a tomato pasta stir-in sauce
Dinners:
A grilled tuna steak served with two or three boiled new potatoes and a side salad
Two small baked sweet potatoes served with hummus and a side salad
A grilled salmon steak, served with two heaped tablespoons of packet hummus and grilled vegetables (try courgettes and sliced red onions)
Tuna salad, made with salad leaves, chopped cucumber and peppers, kidney beans, canned tuna and a small wholemeal roll on the side
Snacks:
A large handful of sugarsnap peas dipped in low-fat hummus
Two kiwi fruits
Two oatcakes and peanut butter
A low-fat yoghurt
A small handful of mixed nuts and seeds