All breakfasts and lunches serve one, all dinners serve four.

MONDAY

Breakfast All-Bran: Top 50g All-Bran with milk from your allowance and plenty of chopped banana.

Lunch Pea & mint soup: Place 1 chopped onion, 2 chopped celery sticks, 2 crushed garlic cloves, 600g frozen

peas and 1ltr boiling vegetable stock in a saucepan and bring to the boil. Reduce heat and cook for 20 mins. Using a stick blender or food processor, blend the soup with chopped fresh mint until smooth. Remove from heat and serve, drizzled with fat-free natural yoghurt and a sprinkling of black pepper. Save any leftovers for another day.

Dinner Greek lamb with lemon & garlic: Remove the visible fat from a 1.5kg leg of lamb, make little slits and stuff them with fresh rosemary sprigs and sliced garlic. Season and put the lamb in a roasting tin with a few rosemary sprigs, 2 garlic bulbs, halved horizontally, and 200ml boiling lamb stock. Squeeze over the juice of 1 lemon and roast at 220°C/200°C fan/gas 7 for 15 mins. Reduce the heat to 180°C/ 160°C fan/gas 4 and cook for another 40 mins. With 15 mins to go, pour over the juice of 1 lemon and cover with lemon slices. Cover and rest for 10-15 mins. Garnish with rosemary sprigs, carve and serve with veg.

TREATS

100ml Oppo Salted Caramel Ice Cream

25g salted pretzels

TUESDAY

Breakfast Beans on toast: Heat a can of baked beans and serve on top of 2 medium slices of wholemeal toast (from a small 400g loaf).

Lunch Chicken Caesar salad: Arrange little gem lettuce leaves in a lunch box along with halved cherry

tomatoes, cooked chicken pieces and chopped grilled lean bacon rashers (all visible fat removed). Dress with 1 level tbsp low-fat Caesar dressing and serve. Follow with a banana and a satsuma.

Dinner Salmon kedgeree: Cook 300g dried basmati rice according to the pack instructions, adding 2tbsp curry powder while it cooks. Drain well. Meanwhile, put 4 skinless

salmon fillets in a wide pan, cover with boiling water and a lid and simmer for 10 mins or until cooked. Lift out and flake the fish, discarding any fine bones, and add to the drained rice along with 8 thinly sliced spring onions and 2tbsp each chopped fresh parsley and coriander. Season, stir to combine and top each plate with half an egg, cooked to your liking, and coriander sprigs. Serve with lemon wedges and salad.

TREATS

23g bag Popchips Barbeque Potato Chips

21g bar Fibre One 90 Calorie Milk Chocolate Popcorn Bar

WEDNESDAY

Breakfast Baked oats: Mix 40g plain porridge oats with 1 egg, 50ml semi-skimmed milk and 1tbsp sweetener (optional). Preheat the oven to 200°C/220°C fan/gas 4 and bake in an ovenproof dish for 20 mins or until golden. Serve with mixed fresh or frozen berries and some fat-free natural yoghurt.

Lunch Cheesy jacket: Top a baked potato with 40g grated reduced-fat Cheddar cheese (from your allowance), mixed with quark. Season to taste and serve with salad.

Dinner Turkey steaks with chunky onion sauce: Put 1 sliced onion, 1 finely chopped garlic clove, 200g chopped mushrooms, 2 chopped

tomatoes, 1tsp dried mixed herbs and 200ml boiling chicken stock in a saucepan over a high heat. Bring to the boil and simmer for 10 mins or until thickened. Meanwhile, cook 4 lean turkey breast steaks in a griddle or frying pan over a high heat for 3-4 mins on each side or until cooked through. Season the sauce to taste and serve with the turkey steaks, boiled potatoes, extra veg and a sprinkling of roughly chopped fresh parsley.

TREATS

25g cashew nuts & raisins

1 x mini mince pie