YOUR SEVEN-DAY MEAL PLANNER

Follow the three-meal plan below, adding two snacks a day from the list (totalling around 1,400 calories a day) and you could lose up to 5lb in one week. Although experts say we shouldn’t aim to lose more than 2lb a weeek on a longer-term diet, it’s normal to shift more when you start a diet as your body adjusts to the lower calorie intake.

DAY 1

„ Breakfast: Smoothie made from 200ml semi-skimmed milk, handful of strawberries, half a banana.

„ Lunch: Tomato and spinach two-egg omelette, pot of yoghurt.

„ Dinner: Tuna kebabs: Chop one tuna steak into chunks and alternate on a skewer with nectarine and red pepper chunks.

Grill and serve with steamed broccoli and asparagus plus a green salad.

DAY 2

„ Breakfast: One pancake made with semi-skimmed milk, one egg and wholemeal flour, cooked fat free in a non-stic pan. Top with 2 tbsp plain yoghurt and a handful of mixed berries.

„ Lunch: Grilled chicken salad: Mixed leaves chopped red pepper, cucumber slices, chopped red onion, five cherry tomatoes, grilled sliced chicken breast and 2 tbsp balsamic dressing. Follow with two plums.

„ Dinner: Mozzarella fish: cod fillet baked in foil with basil leaves, tomato and 1 tbsp mozzarella cheese. Serve with mixed steamed veg such as broccoli, spinach and asparagus.

DAY 3

„ Breakfast: Two poached eggs on wholemeal toast with two grilled tomatoes.

„ Lunch: Tuna salad wrap: wholemeal pitta, rocket leaves, one sliced tomato,

6oz can tuna, a little balsamic vinegar, plus one apple afterwards.

„ Dinner: Chilli con carne made with 200g lean mince, half a chopped onion, half a can of chopped tomatoes, half a can of kidney beans, served with sliced avocado, 1 tbsp low-fat yoghurt and steamed spinach.

„ Breakfast: Bircher cereal: made with one cup of semi-skimmed milk, two handfuls of oats, one grated apple, 1 tbsp chopped nuts and handful of mixed berries. Make it the night before if possible.

„ Lunch: Prawn linguine: two handfuls of wholemeal pasta, with 2 tbsp tomato and basil sauce, a handful of prawns, handful of fresh spinach and 1 tbsp grated Parmesan.

„ Dinner: Small lean grilled steak served with one roasted red pepper, one courgette and half a butternut squash – all baked for 20 minutes with a drizzle of olive oil.

DAY 5

„ Breakfast: Two slices wholemeal toast with 2 tbsp peanut butter, and an apple.

„ Lunch: Sushi: 3 California rolls, one cup of miso soup, plus two slices of fresh pineapple.

„ Dinner: Moroccan lemon chicken: Chicken breast baked in foil with a handful of chopped olives, one crushed garlic clove, lemon slices and a drizzle of olive oil. Served with oven-roasted red onion, sweet potato and red pepper, half a can of chickpeas. Drizzle with 1 tbsp olive oil and 1 tsp of harissa spices (optional).

DAY 6

„ Breakfast: Bowl of porridge made from oats and skimmed milk, sweetened with 1 tsp of honey and topped with a handful of fresh berries.

„ Lunch: Prawn sandwich with wholemeal bread, sliced tomato and salad leaves. Use 1 tbsp of plain yoghurt mixed with 1 tbsp of balsamic vinegar instead of mayo. Plus one pear.

„ Dinner: Honey-glazed salmon fillet, with sauteed broccoli, cashew nuts and red pepper, plus a small green salad with balsamic dressing.

DAY 7

„ Breakfast: Two scrambled eggs, one slice of granary toast and 1 tbsp of smoked salmon pieces.

„ Lunch: A pot of smoked mackerel pate with one wholemeal pitta, plus celery and carrot sticks to dip, plus mini 25g bar of dark chocolate. „ Dinner: Grilled lamb chop, served with half a can of any white beans drizzled with a little vinegar and olive oil plus steamed broccoli, peas, carrots and 1 tsp of fresh chopped mint.

SNACKS

„ Banana

„ Small handful of mixed nuts „ Sliced apple with 1 tbsp peanut 5 butter „ Small pot of sugar-free yoghurt „ Two oatcakes with 1⁄2 sliced avocado „ Two chopped carrots with 2tbsp houmous

Handful of green olives