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.
*Choose from these breakfasts, lunches and dinners, allowing for two daily snacks and applying the portion rules for men and women.