3-day sample plan

Sample breakfasts (approx 400 calories) 200g portion of live yogurt with big handful each of raspberries and mango. Slice of wholemeal toast with 1tsp of butter. Smoothie made with 150g blueberries,100g kefir, ½ small banana and a drizzle of honey. 45g nutty muesli with 125mg semi-skimmed milk. 300g baked beans on a slice of wholemeal toast, 2 satsumas.

Sample lunches (approx 500 calories)

Salad made with half a small red onion thinly sliced, 160g can tuna, half a 400g can of butter beans, a big handful of rocket and half a red pepper. 1tbsp of olive oil and vinegar to dress. One slightly underripe banana.

100g reduced-fat houmous on 4 Ryvita with cherry tomatoes and chopped cucumber. Small apple.

One cold poached salmon fillet served on a large handful of rocket and watercress with a new potato salad made with 125g new potatoes, 2tbsp reduced-fat mayo and fresh dill. One slightly underripe banana. Sample dinners (approx 600 calories)

Serve 200g reheated pasta with tomato and roasted garlic sauce,150g jumbo prawns and asparagus.

Bake a chicken breast wrapped in a slice of Parma ham, serve with 100g leeks in packet white sauce with 25g Cheddar melted in, peas and 100g wholegrain rice.

Small (5oz) grilled lean steak served with 100g each of stir-fried onions and mushrooms, a green salad and a small baked sweet potato.