THE MEAL PLANNER
Simply pick from the caloriecontrolled breakfasts, lunches and dinners below, including two of the suggested snacks per day (men can have three to four if hungry). Follow the plan for one week or two weeks, depending on how long you have left before your party – and also how much weight you want to lose.
Although health experts agree we shouldn’t aim to lose more than 2lb a week on a longer-term diet, it’s normal to shift more when you first start a diet as your body adjusts to the lower calorie intake.
This means you can safely lose up to 5lb following the plan for one week and 2lb the second week – so 7lb altogether.
BREAKFAST
■ Veggie omelette: Two eggs, plus a handful of chopped red pepper and mushrooms.
■ Mango porridge: Made with 30g oats, 150ml low-fat coconut milk, a handful of fresh mango and a squirt of lime juice, plus 1tbsp chopped nuts and seeds.
■ Pancakes: Combine 60ml semiskimmed milk, one egg and 30g wholemeal flour, then cook without fat in a non-stick pan. Top with 2tbsp Greek yogurt and a handful of blueberries.
■ Boiled egg and soldiers: One boiled egg, with a slice of granary toast, plus half a sliced avocado and an apple.
■ Strawberry and banana milkshake: Blend 250ml semi-skimmed milk (or non-dairy alternative) with one small banana and a handful of strawberries.
LUNCHES
■ Egg fried rice: Made with one packet ready-cooked brown basmati rice, fried with two sliced spring onions, a handful of frozen peas and a little soy sauce. Add one large egg, beaten, for the last 60 seconds of cooking, stirring quickly.
■ Prawn pasta: 150g cooked wholemeal pasta, with 2tbsp tomato and basil sauce (or passata), a handful of cooked prawns, handful fresh spinach and 1tbsp grated parmesan.
■ Soup and sandwich: Bowl of shop-bought chunky veg soup, plus an open salmon sandwich made with a slice of wholegrain bread, topped with half a cooked salmon fillet (or a small tin of salmon) mashed with lemon juice, plus five halved cherry tomatoes.
■ Avocado and bacon salad: Made with a grilled rasher of bacon, half a sliced avocado, mixed green leaves, lemon juice and black pepper, plus a pear.
■ Jacket potato: Sweet jacket potato topped with a small can of tuna, mixed with 1tbsp sweetcorn and 1tbsp natural yogurt.
DINNERS
■ Easy lemon chicken:
A chicken breast baked for 35 minutes with 10 chopped olives, one crushed garlic clove, half a lemon, sliced, and 1tsp olive oil. Serve with roast veg: a red pepper, five tomatoes and half a courgette, sliced, mixed with 1tsp olive oil and roasted alongside the chicken.
■ Steak and garlic stir-fry veg:
1 medium steak grilled or Quorn pepper steak, served with two handfuls sliced mushrooms, sugar snap peas and broccoli, stir-fried with 1tbsp olive oil, a crushed garlic clove and a little soy sauce.
■ Prawn curry: 100g raw prawns cooked in a wok with 1tsp grated ginger, three chopped spring onions, 1tsp curry powder, half a sliced red pepper, quarter of a mango, sliced, and half a tin low-fat coconut milk. Serve with 150g brown basmati rice.
■ Mediterranean cod: Cod fillet, baked with a matchboxsized piece of mozzarella in foil with chopped basil. Serve with two handfuls steamed new potatoes, plus unlimited carrots, broccoli and green beans.
■ Meat-free chilli: Cook half an onion, thinly chopped, with a chopped red pepper, five mushrooms, a chopped carrot, and a can of tomatoes, plus 1tsp chilli powder and 1tsp cumin. Cook for 20 minutes, then add half a can of kidney beans. Serve with half a mashed avocado and 1tbsp natural yoghurt.
SNACKS
■ ½ sliced avocado with one slice of ham.
■ Sliced apple with 1tbsp peanut butter.
■ Plain yogurt, small pot.
■ Handful cherry tomatoes with matchbox-sized piece of mozzarella cheese.
■ Carrot sticks with 1tbsp houmus.
■ Two oatcakes with cream cheese.
■ Small handful of almonds, peanuts or Brazil nuts.