STEP 2: NOW FOLLOW YOUR PLAN

FULL CARB TYPE

DAY 1

Breakfast – 1 slice wholemeal toast, topped with three grilled mushrooms and tomatoes. 1 glass unsweetened orange juice. Lunch – 1 wholemeal pitta, filed with shredded chicken, lettuce, tomato and onion slices. 1 small banana. Dinner – 1 medium tuna steak pan-fried for 5-10 minutes, 3tbsp mashed potato made with creme fraiche. 2tbsp each sweetcorn and green beans. Snack – 1 slice fruit bread.

DAY 2

Breakfast – 1 medium bowl wholegrain cereal with 1 tbsp Greek yoghurt and handful of berries. Lunch – tuna panini, or wholemeal sandwich made with small can tuna in brine, with tomato and red onion slices. Dinner – spaghetti Bolognese, made with 30g cooked-weight wholemeal spaghetti, 40g lean beef or turkey mince, ½ jar low-fat Bolognese sauce. Small green salad. Snack – 1 banana.

DAY 3

Breakfast – 1 medium bowl porridge, swirled with 1 tsp honey and handful of fresh berries. Lunch – 1 medium jacket potato, topped with 2 tbsp cottage cheese and pineapple. Small green salad with 1 tsp French dressing. Dinner – 1 lean lamb chop, with 3 tbsp each couscous, broccoli and carrots. Snack – 1 small cereal bar.