All followed by your third and final coffee

Half a tin or carton of vegetable soup with a granary roll, one orange

Grilled chicken breast, half a sliced avocado, handful of cherry tomatoes with a green salad

Tuna (one small can) mixed with a tbsp plain yoghurt, a little balsamic vinegar and half a chopped red pepper in a wholemeal wrap, small banana

Baked beans (low sugar) on two slices granary toast, no butter

Prawn cocktail – 20g of prawns served with crisp lettuce leaves and balsamic dressing, plus an apple

Roast lamb dinner – made with two slices of lean meat, three potatoes roasted in olive oil or five boiled new potatoes, plus a large portion of mixed green veg and carrots to cover half the plate

Grilled steak, no bigger than the palm of your hand, served with mixed Greek salad made using any green leaves, six cherry tomatoes, quarter of thinly sliced red onion, handful black olives and half pack of low-fat feta, crumbled.

One salmon fillet, cooked in foil for 18 minutes in the oven with a little soy sauce and lemon juice, and served with steamed spinach and green beans There’s no official recommended limit, but it’s generally agreed that up to four coffees a day are safe for most adults. And although many people find too much coffee can disrupt their sleep, as long as your last one is drunk just after lunch, it shouldn’t affect your shut-eye that night. Drinking this much coffee may not be right for everyone. If you’re sensitive to caffeine and find drinking it can make you jittery, anxious or affects your heart rate, this probably isn’t the best diet for you. In any case, always check with your doctor before starting any new diet plan.

Grilled pork chops served with three large oven-roasted tomatoes and cannellini beans (half a can, drained) drizzled with two tsp olive oil and balsamic vinegar

One chicken breast filled with a matchbox-sized piece of mozzarella cheese, wrapped in one slice of Parma ham, then baked for 20 minutes. Serve with steamed broccoli and sweet potato mash (made using one potato)

One cod fillet served with six grilled cherry tomatoes and half a sliced courgette, plus two handfuls brown basmati rice NB: After-dinner coffee should be approached cautiously and taken infrequently as it can interfere with sleep