Your 15:15:15 diet plan

DAY 1

✣ Breakfast: Cinnamon and mint yogurt. Mix a small pot of plain yogurt with fresh mint and cinnamon. Serve with 1 organic chicken sausage, 2 hard-boiled egg whites and a small glass of milk. ✣ Lunch: Tuna salad. Mix leafy greens, carrots, mushrooms, cherry tomatoes with small can drained tuna. ✣ Dinner: Chicken with vegetables. Sauté strips of 1 small chicken breast with plum tomatoes, onion and olives. Serve with steamed cauliflower and wilted spinach. ✣ Snacks: Houmous-stuffed celery sticks; 2tbsp cottage cheese with fresh basil and tomato.

DAY 2

✣ Breakfast:

Scrambled eggs.

Scramble 1 egg with mushrooms, onions and fresh spinach. Serve with 1 slice lean bacon.

✣ Lunch: Turkey rolls. Mix half a turkey breast (sliced), 1 slice hard cheese, mushrooms, bell peppers and onion with olive oil, red wine vinegar and dried oregano. Scoop mixture into lettuce leaves and roll.

✣ Dinner: Haddock with cucumber sauce. Grill 1 small haddock fillet. Serve drizzled with sauce of chopped cucumber, dill, 2tbsp plain yogurt, 1tsp mustard and lemon juice, mixed together.

✣ Snacks: Crudités with houmous; handful raw almonds.

DAY 3

✣ Breakfast: Prosciutto breakfast salad. Mix leafy greens, 1 slice torn prosciutto, red onion and tomato. Dress with olive oil and white balsamic vinegar. Serve with fried egg (cooked with vegetable spray).

✣ Lunch: Spinach salad with salmon. Poach 1 salmon fillet. Serve with baby spinach leaves and cherry tomato salad. Drizzle with fat-free dressing.

✣ Dinner: Chicken with black bean pasta. Stir-fry 1 small chicken breast with broccoli, garlic and tomatoes. Serve with black bean spaghetti.

✣ Snacks: Grilled courgette wedges; turkey and cheese with lettuce.

DAY 4

✣ Breakfast: Peanut butter smoothie. Blend 200ml milk, 1tbsp peanut butter and 1 scoop protein powder. ✣ Lunch: Spinach salad with tuna. Mix baby spinach leaves, artichokes, mushrooms and tomatoes with small can tuna.

✣ Dinner: Chicken and vegetable stir-fry. Stir-fry 1 chicken breast cut into strips with broccoli, onion, rosemary and thyme. Serve on a bed of butternut squash ‘spaghetti’.

✣ Snacks: 2 smoked trout pieces

DAY 5

✣ Breakfast: Black bean breakfast bowl. Cook chopped onion, cauliflower, spinach, tomatoes and spring onion in a pan with olive oil. Add 4tbsp canned black beans. Scramble 1 egg on the other side of the pan. Serve with one-eighth cubed avocado.

✣ Lunch: Prawn and vegetable salad. Mix cooked prawns with mixed greens, baby spinach, broccoli florets, tomatoes, basil leaves, olive oil and balsamic vinegar.

✣ Dinner: Baked cod with vegetables. Bake 1 cod fillet. Drizzle with lemon. Serve with sautéed courgette and tomato.

✣ Snacks: 2tbsp Greek yogurt with sun-dried tomato pesto; crudités and cottage cheese.