NOW GET STARTED..

Scottish Slimmers know all about losing weight and this mini Feelgood Food Plan, exclusive to Sunday Mail readers, gives you a choice of breakfasts, lunches and dinners to mix and match. You’ll lose weight on it quickly and there’s still room to enjoy snacks.

HOW IT WORKS

Choose one breakfast, one lunch, one main meal and two snacks or three for men each day.

• You can add fruit freely (not grapes or bananas) or more vegetables to every meal or snack.

• You can use skimmed milk freely in hot drinks or with cereal.

Portions Although some weights are included, judge portion sizes according to your plate. ¼ plate = wholewheat pasta, wholegrain rice, potatoes or bread ¼ plate = Lean meat/fish or pulses ½ plate = Fruit/vegetables

BREAKFASTS

Banana toast Slice wholegrain bread topped with one tbsp peanut butter or chocolate hazelnut spread and a sliced banana. Egg and avocado

toast Serve 1 or 2 eggs boiled with half a sliced avocado and grilled tomato slices, on a slice wholemeal toast. Breakfast

pot Top a glass or bowl of vanilla fatfree yogurt with slices of peach and pear. Sprinkle with 2 tbsp sugar-free granola.

LUNCHES

Open sandwich Open one wholemeal sandwich thin and spread with extra light cream cheese and thin slices of smoked salmon. Serve with a large green salad.

CBLT sandwich thin Lightly spread a wholemeal sandwich thin, above, with extra light mayonnaise and fill with lettuce, tomato, cooked chicken slices and two grilled bacon rashers and extra light mayo.

Tortilla pizza Use a wholegrain flour tortilla as the base. Spread with a tbsp low-fat tomato pasta sauce. Chop ½ red onion, ½ pepper and scatter over tomato sauce. Add chopped cooked ham and chicken or ¼ of a low-fat smoked sausage, sliced, one pineapple ring and 45g half-fat cheese. Add mixed herbs. Bake or grill until cheese melts.

DINNERS Turkey burgers with spicy wedges (serves 4) Parboil four medium

potatoes. Cut them into wedges. Spray with oil and season. Sprinkle with paprika or chilli. Bake for 20 mins at 180C. Mix 400g turkey mince with one egg, finely chopped onion and 1tsp mixed herbs. Form the mix into burgers and grill for 20 mins. Serve with a salad. Steak, fresh tomato and basil pasta Boil 60g wholewheat pasta twirls. Cut 100g lean rump steak into strips. Heat 1tsp olive oil in a pan and sear steak quickly. Add crushed garlic and 85g fresh chopped tomatoes

and stir-fry for 2 mins. Top with 2tbsp grated half-fat cheese. Thai red curry salmonon Grill

or bake a salmon fillet in foil. Serve with stir-fried broccoli and ¼ plate of boiled wholegrain rice. Serve with 2tbsp red Thai curry sauce. Snacks: 2 or 3 a day Cottage cheese, celery and apricots/prunes 250g low-fat cottage cheese,

natural, or with onion and chives. Celery sticks. 50g snack pack ready-to-eat

apricots or prunes. Houmous and pitta

One warmed wholemeal pitta bread with two rounded tbsp reducedfat houmous and salad. OatcakesO Two Paterson’s oatcakes (4Checks) with one Laughing Cow Light Cheese Triangle.