YOUR MEAL PLANNER

BREAKFASTS

Banana and almond smoothie made with banana, semi-skimmed milk, 2 teaspoons almond or peanut butter, ½tsp cinnamon.

Spinach and pepper omelette (made with 2 eggs for men, 1 for women), plus a handful of chopped red pepper and two handfuls of spinach.

Granary toast with any nut butter (2 slices for men, 1 for women) plus 1 small pear.

Poached eggs (2 for men, 1 for women) with granary toast (as above), plus half a sliced avocado and 1 apple.

Porridge, made with any type of milk and topped with a handful of mixed berries and 1 tbsp of chopped nuts and seeds.

LUNCHES

Salad of hardboiled egg slices (2 eggs for men, 1 for women) asparagus, steamed new potatoes and 1 tbsp balsamic vinegar and olive oil dressing.

Wholemeal pitta filled with houmous and half a sliced red pepper, 1 small Greek yoghurt pot.

Smoked mackerel salad with baby spinach leaves, a handful of cherry tomatoes drizzled with balsamic vinegar. Followed by 1 small banana.

Sweet jacket potato topped with 1 small can of tuna in water, mixed with 1 tbsp of sweetcorn. Greek yoghurt, plus 1 apple.

Avocado and bacon salad, with 1 grilled rasher of bacon (2 for men), half a sliced avocado, mixed green leaves, lemon juice and black pepper, plus 1 pear.

DINNERS

Prawns cooked with mango slices, coconut milk, grated ginger and three chopped spring onions, served with brown basmati rice

Chicken and mixed veg stir-fry with any veg of your choice, 1 chopped garlic clove, 1 tbsp soy sauce, wholemeal noodles

Cod fillet, baked with a matchbox sized piece of mozzarella in foil with chopped basil, served with oven roasted Mediterranean veg (sliced peppers, courgettes, tomatoes and red onion) drizzled with 1 tbsp olive oil

Lean steak, grilled and served with grilled mushrooms, red pepper and steamed broccoli

Salmon fillet baked in foil with lemon juice, with tomato and cucumber salad, plus half a sliced avocado

SNACKS

Any single piece of fruit.

Full-fat yoghurt with no additives.

Sliced apple with 1tbsp peanut butter.

Carrot sticks with 1tbsp houmous.

Small handful of any unsalted nuts (not dry roasted).

½ sliced avocado with one slice of ham.

Handful of cherry tomatoes with a matchbox-sized piece of any cheese.