7x7 Fat-Reducing Plan

Sunday

Breakfast

2 Weetabix, with low-fat milk

1 glass of orange juice

Mid-morning snack

1 banana

1 orange or other fruit

Lunch

Your choice (but not chips!)

Mid-afternoon snack

1 small tub of low-fat yoghurt

1 muesli bar

1 apple

Dinner

Your choice (be sensible!)

Dessert

Your choice

As you can see, the plan does not dictate seven large meals that will have you bursting at the seams, nor are there complicated ratios of foods that require hours to prepare. Instead, there are seven opportunities to eat during the day.

Fish has been included regularly on the menu, but if you dislike fish, take some fish oil supplements every two or three days. Remember: fish oil taken in recommended amounts doesn't get converted into fat but rather into hormones that are involved in regulating your blood pressure.

The 7x7 Fat-Reducing Plan includes a variety of pulses such as red kidney beans and lentils. These foods promote healthy fat loss. It's important to try to include some in this eating plan once or twice a week. Include vegetable soup, with plenty of different coloured vegetables, at least once or twice a week.

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