Your one-day diet
BREAKFAST
Have 2 poached or hard-boiled eggs, one cup of berries and a cup of green tea.
✣ WHY? Berries fill you up with fibre and water volume without adding too much of a carb load (which can mean your body holds on to water). High-protein eggs are one of the most satisfying breakfasts you can have and green tea is rich in powerful antioxidants that help to slightly boost metabolism. ✣ MAKE IT EASY: You don’t have to eat the eggs hot – cold hard-boiled eggs are fine, making this a breakfast you can pack and take out with you.
MID-MORNING SNACK
A 125g 0% fat Greek yogurt sprinkled with cinnamon.
✣ WHY? High-protein 0% Greek yogurt is more filling than other types, despite being better for your waistline. Cinnamon adds extra flavour without calories and, as a bonus, keeps resting blood-sugar levels lower, which may reduce your risk of developing type 2 diabetes.
LUNCH
A salad made from rocket, half a chopped red pepper, a handful of cherry tomatoes and 1tbsp toasted pine nuts. Add 50g soft goat’s cheese, if you like. Plus a cup of green tea.
✣ WHY? Adding tasty goat’s cheese to this fresh, easy lunch of filling vegetables and healthy fats will help to fill you up, without making your belly bulge.
✣ MAKE IT EASY: Roasting the peppers and tomatoes boosts their levels of beta carotene for a healthy immune system. To roast in advance, chop and spread out on a baking tray with a brush of olive oil, then place in the oven on its highest setting. After 5 mins, take out and leave to cool. Keep in the fridge until needed.
AFTERNOON SNACK
A celery stick with 2tsp salt-free peanut butter to dip into.
✣ WHY? You’ll get protein, healthy fat and water volume to keep you feeling full and satisfied – not bloated.
DINNER
A small fillet of baked or poached salmon, with broccoli and mangetout stir-fried with garlic and finely sliced red chilli, sprinkled with sesame seeds. Plus a cup of green tea.
✣ WHY? Salmon is high in omega-3 fatty acids, which are fats that can actually help you to burn fat. Plus chilli gives a temporary boost to your metabolism.