YOUR 7-DAY MEAL PLAN

DAY 1

BREAKFAST: 200g fat-free Greek yogurt with 1 dried fig and 1 tbsp roasted sesame seeds. A slice of wholegrain toast with low-fat spread and 1 tsp honey (optional sweetness). LUNCH: Mix ½ tin drained lentils with 4 cherry tomatoes, ½ red capsicum and 1 sliced spring onion. Serve on spinach and drizzle with balsamic vinegar. DINNER: Grilled salmon steak, drizzled with 2 tsp chilli sauce, with 40g brown pasta mixed with chopped vegies and ½ tin of tomatoes.

DAY 2

BREAKFAST: Tin of mackerel on a slice of wholegrain toast with 4 mushrooms sauteed in 1 tsp oil. Small glass of diluted orange juice (optional sweetness). LUNCH: A shop-bought wholegrain sandwich, under 1670kj. DINNER: Vegetarian chilli, , with 40g brown rice anand vegetables.

DAY 3

BREAKFAST: 2 slices w wholegrain b bread topped w with low-fat s soft cheese and s smoked salmon. LUNCH: 2 eggs scrambled with spring onion and spinach. Serve with salad. DINNER: Pizza made from wholemeal baguette, split and topped with passata, 1 slice of ham,m, chopped capsicum and 2 tbsp reduced-fat grated cheddar. Bakee until cheese has melted. Fruit saladad (optional sweetness).

DAY 4

BREAKFAST: 200g fat-free Greek yogurt served with 80g berries, topped with 1 tbsp flaked almonds or 1 tbsp low-sugar granola (optional sweetness). LUNCH: Corn wrap with 100g roast chicken and lettuce, with 1 tbsp fat-free Greek yogurt mixed with 1 tsp vinegar and seasoning. DINNER: 100g lean beef stir-fry strips, with a sachet of stir-fry sauce and a bag of stir-fry vegies. Serve with noodles.

DAY 5

BREAKFAST: Smoothie made from 175ml skimmed milk, 1 tbsp oats, 80g berries, 1 beetroot, ½ banana. LUNCH: Lentil soup with 1 tbsp crumbled feta, served with a wholegrain roll. DINNER: 150g fillet of white fish with sweet potato wedges.

DAY 6

BREAKFAST: Porridge with 40g oats and 125ml skimmed milk, topped with 2 tbsp stewed apple, 1 tsp honey (optional sweetness) and 1 tbsp chopped walnuts. LUNCH: 175g baked potato with tuna, mixed with 1 tbsp sweetcorn, 1 tbsp low-fat mayo and pepper. DINNER: 3 slices roast pork with 2 tbsp gravy, carrots and cauliflower. 3 squares dark chocolate (optional sweetness).

DAY 7

BREAKFAST: A poached egg on a bed of spinach sauteed in 1 tsp oil, on a slice of wholegrain toast, with a halved, grilled tomato. An orange. LUNCH: A small tin of low sugar and salt baked beans on a slice of wholegrain toast,t, served with a large green saladd (no dressing). DINNER: Roast chicken breast with roasted Mediterranean vegetables and 40g brown rice. Serve with a mixed salad (no dressing).