Your meal plan

DAY 1

✣ Breakfast One large Shredded Wheat (or the equivalent amount in small ones) with 125ml skimmed milk and 80g blueberries.

✣ Pre-lunch snack An apple.

✣ Lunch 80g serving mixed salad dressed with 2tsp olive oil and lemon juice, or balsamic vinegar, to taste. Eat with a hard-boiled egg or 120g cooked prawns.

✣ Pre-dinner snack An apple.

✣ Evening meal 100g portion of boiled pasta served with 75g tomato pasta sauce and 100g grilled chicken breast

(or swap chicken for 75g fresh mozzarella) and steamed spinach.

DAY 2

✣ Breakfast Bowl of porridge (45g porridge oats) made with skimmed milk. Top with 1tbsp raisins. ✣ Pre-lunch snack An apple.

✣ Lunch One 300g bowl of bought or homemade chicken and vegetable soup.

✣ Pre-dinner snack An apple.

✣ Evening meal Baked salmon with peppers. Slice half a green and half a red pepper and place on a piece of foil with 1 raw piece of salmon. Add lemon juice and black pepper, fold up the foil and bake until the fish is cooked (about 20 mins). Serve with 120g boiled, skin-on new potatoes and steamed green vegetables. For a meat-free meal, stuff 2 pepper halves with plant-based mince sautéed with onions and 1tbsp pine nuts.

DAY 3

✣ Breakfast Half a banana with 100g fat-free Greek yogurt and a 15g sprinkle of All Bran.

✣ Pre-lunch snack An apple.

✣ Lunch Tuna and bean salad made with 100g tuna in spring water and a quarter of a can of red kidney beans on a bed of leaves. Sprinkle over 2tsp olive oil, lemon juice and pepper. Use 50g marinated tofu for a meat-free option. ✣ Pre-dinner snack An apple.

✣ Evening meal 3 Quorn sausages served with 1 medium (180g) baked potato, broccoli and carrots.