Go lo cal and lose 5lb by Friday!

Scientists have made a fresh link between following a lowcalorie diet and controlling your body clock, which means you can shed pounds quicker and knock years off. Follow our low-cal plan and you could be five pounds lighter by Friday!

DAY 1

Breakfast to go 1 poached egg, handful wilted spinach, 1 slice wholemeal toast. Mid-morning break Small tub natural yoghurt, handful blueberries. Lose it over lunch Avocado and prawn cocktail: combine crunchy lettuce leaves with 1 ripe avocado, peeled and chopped, handful cooked prawns, 3 chopped cherry tomatoes and 1tsp reduced-calorie mayonnaise. Slimmed-down supper Bun-less chicken burger topped with lettuce, tomato and red onion slices. 1tbsp coleslaw.

DAY 2

Breakfast to go 2 Weetabix with 3tbsp semi-skimmed milk. Handful blueberries. Mid-morning break 3tbsp salsa. Veggie sticks: cucumber, pepper and celery. Lose it over lunch Wholemeal tortilla with mixed leaves, 30g crumbled feta, tomato and red onion slices. Slimmed-down supper 1 medium sweet potato topped with 1tbsp crème fraîche and 2tbsp sweetcorn. Green salad.

DAY 3

Breakfast to go 2 rashers lean bacon, 2 each grilled mushrooms and tomatoes. 1 glass orange juice. Mid-morning break Smoothie: 120ml semiskimmed milk, 1 banana, 1 tub natural yoghurt, handful raspberries. Lose it over lunch 1 small can tuna, drained. Bag salad leaves, chopped red onion and tomatoes. Slimmed-down supper 1 tuna steak with chilli oil, pan fried for 15-20 mins. 3 new potatoes. 2tbsp each broccoli and carrots.

DAY 4

Breakfast to go Small bowl porridge with 3tbsp skimmed milk, 1tsp honey, handful blueberries. Mid-morning break 1 slice wholemeal toast with 1tsp almond or peanut butter. Lose it over lunch Large can vegetable soup with Parmesan shavings. Green salad. Slimmed-down supper Combine 30g minced beef with 1 small can tomatoes with herbs, 1tsp garlic paste and simmer for 10 mins. Serve with 1 pack courgette spaghetti. Tomato and red onion salad.

DAY 5

Breakfast to go 2 eggs scrambled with 2 each grilled cherry tomatoes and mushrooms. Mid-morning break 3tbsp hummus with 2 whole wheat crackers. Handful grapes. Lose it over lunch Spicy chicken salad: toss together 1 bag mixed leaves, red pepper and red onion slices with 1 pack piri piri-style cooked chicken mini fillets drizzled with 1tsp salsa. Slimmed-down supper 1 chicken or steak fillet pan friend for 10-15 mins. Serve with 5 sweet potato wedges. 3tbsp each broccoli and courgettes.