YOUR FOOD PLANNER

SIMPLY follow the easy meal plan below, choosing three meals plus two snacks a day from the options for two weeks or more – depending on how much weight you want to lose. You can also have unlimited black tea, herbal tea or black coffee and water to drink.

How much weight should you aim to lose? Although health experts agree we shouldn’t aim to lose more than 2lb a week on a longer-term diet, it’s normal to shift more when you first start a diet as your body adjusts to the lower calorie intake.

This means you can safely lose up to 5lbs following the plan for one week and up to 7lbs

– or half a stone in total

– by following it for two weeks.

● One poached egg with one slice of granary toast, plus half a sliced avocado and half a pink grapefruit.

● Spinach and pepper omelette made with one egg, plus a handful of chopped red pepper and two handfuls of spinach.

● Two pancakes made with 75ml semi-skimmed milk, one egg and 25g wholemeal flour, cooked fat-free in a non-stick pan. Top with 2 tbsp low-fat Greek yogurt and a handful of strawberries.

● Bowl of porridge made using almond or standard semiskimmed milk and 50g porridge oats, topped with a handful of mixed berries and one chopped pear.

● 4 tbsp low-fat Greek yogurt plus 2 tbsp granola, a handful of raspberries, blueberries and strawberries on top.

● Avocado and bacon salad, with one grilled rasher of bacon, half a sliced avocado, mixed green leaves, lemon juice and black pepper, plus one pear.

● Wholemeal pitta filled with hummus and half a sliced red pepper. Have one apple and 10 red grapes on the side.

● Smoked mackerel salad with one smoked mackerel fillet, plenty of baby spinach leaves, a handful of cherry tomatoes drizzled with balsamic vinegar. Then one banana and 10 grapes.

● Sweet jacket potato topped with one small can of tuna in water, mixed with 1 tbsp sweetcorn, 1 tbsp low-fat Greek yogurt, plus one apple

● Bowl of shop-bought chunky veg soup, plus an open salmon sandwich made with a slice of wholegrain bread, topped with half a cooked salmon fillet mashed with lemon juice and 5 halved cherry tomatoes.

● One cod fillet baked with torn basil leaves, one sliced tomato and 1 tsp mozzarella cheese, served with plenty of mixed steamed veg, including spinach and broccoli.

● Moroccan lemon chicken. One chicken breast baked for 35 minutes with 10 chopped olives, one crushed garlic clove, half a lemon, sliced, and 1 tsp olive oil. Serve with roast veg made from one red pepper, five tomatoes, a handful of broccoli florets and half a courgette, all sliced and mixed with 1 tsp of olive oil and roasted alongside the chicken.

● Tuna kebabs. Chop one tuna steak into chunks and alternate on skewers with grapefruit segments and sliced red pepper. Grill and serve with steamed broccoli and asparagus.

● Almond crusted spicy salmon. Made with one salmon fillet topped with five chopped almonds and 1 tsp Cajun spices mixed with 1 tsp of honey to form a paste, cooked for 18 minutes in the oven and served on top of half a can of drained cannellini beans dressed with lemon juice and three oven-roasted veg of your choice.

● Veggie chilli. Cook half an onion, thinly chopped, with one chopped red pepper, five mushrooms, one chopped carrot, and a can of tomatoes, plus 1 tsp chilli powder and 1 tsp cumin. Cook for 20 minutes, then add half a can of kidney beans. Serve with half a mashed avocado and 1 tbsp natural yogurt.

● Any single piece of fruit

● Small pot full-fat natural yogurt

● Sliced apple with 1 tbsp peanut butter

● Carrot sticks with 1 tbsp hummus

● Small handful of any unsalted nuts

(not dry-roasted)

● 1⁄2 sliced avocado with one slice of ham

● Handful of cherry tomatoes with matchbox-sized piece of any cheese