YOUR 7-DAY MEAL PLAN

DAY 1

BREAKFAST: 200g fat-free Greek yoghurt with 1 dried fig and 1 tablespoon roasted sesame seeds. Plus 1 slice wholegrain toast with low-fat spread and 1 teaspoon honey (optional sweetness)

LUNCH: Mix ½ tin drained lentils with 4 cherry tomatoes, ½ red capsicum and 1 sliced spring onion. Serve on spinach and drizzle with balsamic vinegar

DINNER: Grilled salmon steak, drizzled with 2 teaspoons chilli sauce, with 40g brown pasta, chopped veges and ½ tin tomatoes

DAY 2

BREAKFAST:BREAK Tin of sardines on 1 slice wholegrain toast with 4 mushroomsmushroo sautéed in 1 teaspoon oil. Plus a small glass of diluted orange juiceju (optional sweetness)

LUNCH:LUNCH A wholegrain sandwich with saladsala filling

DINNER:DINNER Vegetarian chilli with 40g brownbrow rice and vegetablesg

DAY 3

BREAKFAST: 2 slices wholegrain bread topped with low-fat soft cheese and smoked salmon

LUNCH: 2 eggs scrambled with spring onion and spinach. Serve with salad

DINNER: Pizza made from 1 wholemeal wrap, topped with passata, 1 slice ham, chopped capsicum and 2 tablespoons reduced-fat grated cheddar cheese. Bake until cheese has melted. Plus fruit salad (optional sweetness)

DAY 4

BREAKFAST: 200g fat-free Greek yoghurt served with 80g berries, topped with 1 tablespoon flaked almonds or 1 tablespoon low-sugar granola (optional sweetness)

LUNCH: Corn wrap with 100g roast chicken, lettuce, plus 1 tablespoon fat-free Greek yogurt mixed with 1 teaspoon vinegar and seasoning

DINNER: 100g lean beef strips with a sachet of stir-fry sauce and a bag of veges. Serve with noodles

DAY 5

BREAKFAST: Smoothie made from 175ml trim milk, 1 tablespoon oats, 80g berries, 1 beetroot and ½ banana

LUNCH: Lentil soup p with 1 tablespoon crumbled feta, served with 1 wholegrain roll

DINNER: 150g filletet of white fish with kumara wedges

DAY 6

BREAKFAST: Porridge with 40g oats and 125ml trim milk, topped with 2 tablespoons stewed apple, 1 teaspoon honey (optional sweetness) and 1 tablespoon chopped walnuts

LUNCH: 175g baked potato with tuna, mixed with 1 tablespoon sweetcorn, 1 tablespoon low-fat mayonnaise and pepper

DINNER: 3 slices roast pork with 2 tablespoons gravy, carrots and cauliflower. Plus 3 squares dark chocolate (optional sweetness)

DAY 7

BREAKFAST: 1 poached egg on a bed of spinach sautéed in 1 teaspoon oil, on a slice of wholegrain toast, with a halved, grilled tomato. Plus 1 orange

LUNCH: A small tin of low sugar and salt baked beans on 1 slice wholegrain toast, served with a large green salad (no dressing)

DINNER: Roast chicken breast with roasted Mediterranean vegetables and 40g brown rice. Serve with a mixed salad (no dressing).