Day 1

Breakfast: Pour a small glass of orange juice, a splash of apple juice and a handful of strawberries into a blender. Whizz until smooth.

Snack: Skinny latte and flapjack bar such as the Pret's Power Bar.

Lunch: Mash a hard-boiled egg with half a tablespoon reduced fat mayo and a sliced spring onion. Use to make a sandwich with two slices wholemeal bread and salad.
One orange.

Dinner: Vegetable Satay
Heat a teaspoon olive oil in a saucepan and gently cook a sliced onion. Add a cereal bowl of mixed vegetables, such as sliced courgette, peppers, aubergine and mushrooms. Cover with a lid and cook gently for a further five minutes. Add a crushed clove of garlic and a sliced chilli. Mix enough water into a dessertspoon of crunchy peanut butter to form a paste and stir this in to the vegetables. Add two tablespoons canned and drained chickpeas and simmer for five to ten minutes. Serve with a grilled mini-naan bread.

Day 2

Breakfast: Mix together one tablespoon porridge oats, three tablespoons raisins and a grated apple, keeping the skin on. Pour over 100ml skimmed milk and keep in the fridge overnight (this step isn't necessary if you don't have time). Serve with a pot of low-fat yoghurt.

Lunch: Ready-to-go soup - any vegetable or lentil/bean soup is fine as long as it isn't 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: Two crackers or crispbread with two tbsp reduced fat houmous.

Dinner: Honey Mustard Pork with Sweet Potato
Mix together a heaped tsp each of honey and wholegrain mustard, along with a teaspoon of soy sauce. Use to marinade a pork chop (around 150g in weight) for 20 minutes to half an hour. Grill the chop for 10-15 minutes, turning occasionally, until thoroughly cooked. Meantime, cut a medium-large sweet potato into 1cm-thick slices, brush with a little olive oil and grill for five to seven minutes, turning once. Mix a teaspoon wholegrain mustard into two tablespoons natural yoghurt and serve the pork and grilled sweet potato slices with lots of crisp salad.

Day 3

Breakfast: Bowl of Special K with skimmed milk and strawberries.

Lunch: Fill a large wholemeal pitta pocket with two tbsp reduced fat houmous, a tablespoon Greek or natural yoghurt, five olives (in brine), cherry tomatoes and salad.

Carton of fruit juice.

Snack: Portion of fruit.

Dinner: Ready meal with extra salad or vegetables.

Lower-fat chocolate mousse.

Day 4

Breakfast: In a blender, mix together a medium-sized banana, a pot of low-fat yoghurt, the same volume of skimmed milk and either a few drops of vanilla essence or a pinch of cinnamon. Whizz until smooth.

Snack: Kellogg's Nutrigrain or Cereal Bar.

Lunch: Ready-made sandwich - choose a healthy living supermarket range (Shapers from Boots, for example) and remember to read the labels to compare calories, fat and sodium.

Fruit portion.

Dinner: Frittata
Boil three new potatoes. Once cooked, slice into 1cm-slices. Heat one teaspoon oil in a small non-stick frying pan and gently cook half a finely sliced onion. Add the potato slices. In a small bowl, gently beat two medium-sized eggs with a tablespoon water. Add to the pan and cook over a gentle heat until set. Serve with lots of sliced tomatoes, wafer-thin ham or turkey and spring onions.

Day 5

Lunch: Boil 40g of pasta as directed on the packet, omitting any added oil or salt. Drain, run under the cold tap and set aside to cool. When cold, mix together two tablespoons canned and drained mixed beans, a teaspoon pesto, halved cherry tomatoes and some salad leaves, such as rocket if you have them.

Snack: Cup-a-soup.

Dinner: Friday night takeaway (Don't forget the rules) with glass of wine.

Day 6

Breakfast: Top a wholemeal scone with a light spread of reduced fat olive spread and two teaspoons high fruit jam.
Small glass of orange juice.

Lunch: Junior Whopper or other better fast food choice - read the nutrition information given in the restaurant.
Diet drink or water.

Snack: Portion of fruit.

Dinner: Half a pizza - read the labels to find the best choice (not pepperoni), two slices garlic bread and tons of salad. A couple of beers (330ml bottles, not litres) would be fine.

Day 7

Breakfast: Grill two turkey rashers and two tomatoes, halved. Serve with a slice of wholemeal toast and a small glass of orange juice.

Lunch: Toasted bagel with three tablespoons low-fat cottage cheese mixed with sliced celery and a sliced spring onion. Season with black pepper and any fresh herbs of your choice. Serve with a salad.

Snack: Banana.

Dinner: Salmon pasta
Cook two balls of tagliatelle as directed on the packet, omitting any added oil or salt. Meanwhile, mix together a small tin of salmon, drained, with a tablespoon of half-fat creme fraiche, plenty of black pepper and any fresh herbs you have. Once the pasta is cooked, reserve a cup of the cooking water before you drain it. Stir the salmon into the pasta, adding a little of the cooking water if needed to form a sauce. Stir to warm through. Serve with salad or veggies.

Go to:

• Week 3
• Week 4
• Party day!