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The pre-party diet: week 1

Day 1

Breakfast: Two slices mixed grain seedy bread (toasted) with reduced fat olive spread and a teaspoon or two of high fruit jam.

Snack: Carton of fruit juice and an apple.

Lunch: Ready-to-go soup - any vegetable or lentil/bean soup is fine as long as it's not creamy.
We like Celeriac mash, Chilli beef, Malaysian chicken, Sausage hotpot and sweet pepper from Pret a Manger but your local lunch spot should have other good options too.

Snack: Low-fat pro-biotic yoghurt.

Dinner: Spicy veggie chilli
Put four level tablespoons of brown rice on to boil (this will take about 40 minutes to cook while you make the chilli).

Heat a teaspoon olive oil in a non-stick pan. Add a small chopped onion, two cloves of garlic and allow to soften. Add a sliced courgette, a handful of mushrooms and a small pepper (cut into chunks). Drain a tin of chickpeas, rinse well and add to the pan, along with a stock cube, a small tin of tomatoes and spices (a good pinch each of chilli powder, cumin, coriander and turmeric, more if you fancy). Bring to a boil, cover and simmer for about 15 minutes.

Serve half of the stew with half of the rice.

Store the rest in a Tupperware and pop it in the freezer as soon as it's cold. This will save you cooking on a busy night. (Be sure that when you reheat frozen and defrosted food - especially rice - it's piping hot.)

Day 2

Breakfast: Pop a small banana, a big handful of strawberries, a pot of low-fat natural yoghurt and the same volume of skimmed milk in a blender. Whizz until smooth and frothy.
Two toasted crumpets with reduced fat olive spread.

Snack: Bag of mini-pretzels (Count on Us at M&S are good).

Lunch: Spread a flour tortilla with a tablespoon of tomato salsa (from a jar). Fill with a cooked chicken fillet (you can get these ready-cooked in any supermarket), two tablespoons low-fat cottage cheese and lots of crisp salad.
Fruit portion.

(Keep two of the tortillas in a Tupperware or sealed bag. Wrap the rest, in twos, in cling film and pop in the freezer for another day.)

Dinner: Ready meal - look for any meal with less than 400 calories, and add salad or green veggies.
Glass of wine.

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