Day 1

Breakfast: Toasted bagel with two tsp high fruit jam and cottage cheese, extra light cream cheese or natural yoghurt

Snack: Fruit juice or smoothie

Lunch: Supermarket salad bowl with wholegrain or granary roll

Dinner: Goulash
Heat a tsp olive oil in a non-stick pan. Brown around 150g steak pieces, turning over to seal on all sides. Once browned, remove from the pan

Put four level tbsp brown rice on to boil. This will take about 40 minutes

Add a small sliced onion to the meat pan, along with two crushed cloves of garlic and allow to soften. Add a tsp paprika, a small tin of tomatoes and the meat and stir well. Season with freshly ground black pepper and simmer for 30 minutes, stirring occasionally and adding a little water if necessary. Cut a pepper into strips, add to the goulash and simmer for a further 10 minutes. Serve half the goulash with half the rice (store the rest in a Tupperware in the freezer or refrigerate until tomorrow night) topped with a tbsp natural yoghurt if you wish

Day 2

Breakfast: Bowl of Special K with skimmed milk and a handful of dried fruit

Lunch: Mix together a tsp mustard and a tsp reduced fat mayo. Spread on two slices of wholegrain bread and fill with two slices of honey roast ham and a sliced tomato
Fruit portion

Snack: Mince pie

Dinner: Ready meal such as M&S Steam Cuisine

Day 3

Breakfast: Skinny latte with a plain croissant or wholegrain muffin. Read the label. Muffins can have up to 600 calories so be careful

Lunch: Mix a small can tuna in brine (drained) with a tsp natural yoghurt. Use to fill a wholemeal pitta pocket along with two tbsp mixed beans, diced cucumber, tomato, spring onion and salad

Snack: Bag of Rispinos or Snack-a-Jacks

Dinner: Ravioli with ratatouille
Boil two handfuls of fresh pasta such as spinach and cheese ravioli in plenty of water as directed on the packet, omitting any added fat or salt. Meanwhile, heat half a can of ratatouille. Once the pasta is cooked and drained, stir in the ratatouille. Top with a tbsp grated Parmesan cheese

Day 4

Snack: Raisin and chocolate cereal bar

Lunch: Mix together half a tbs each reduced fat mayo and tomato ketchup. Stir in around 20 prawns and use to fill a wholegrain pitta pocket with lot of salad
Portion of fruit

Dinner: Chicken salsa with potato wedges Cut three small potato into wedges, coat with two tsp olive oil and bake at 180 degrees for 30 minutes. Meanwhile grill/griddle a chicken fillet for 10-15 minutes, until cooked through. Serve with two tbsp tomato salsa, 2 tbsp sweetcorn and plenty of salad or green vegetables

Day 5

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

Lunch: Supermarket salad bowl with pasta, rice or cous-cous
Fruit portion

Snack: Low fat yoghurt or fromage frais

Dinner: Bangers and mash with onion gravy
Heat one tsp olive oil in a non-stick pan and add a finely sliced onion. Allow to brown slightly and then cover the pan with a lid and cook to soften completely. Stir in a generous teaspoon of plain flour, and gradually add 70ml chicken stock and 70ml red wine. Uncover and allow to simmer. In the meantime, boil two small-medium potatoes and grill two top quality sausages. Once the potatoes are boiled, mash with a splash of milk and a tsp grainy mustard. Serve with lots of green vegetables and a glass of red wine. (If you don't want to make your own gravy, just make up granules or buy a jar)

Day 6

Breakfast: Combine a third of a teacup of porridge oats with a teacup of water. Bring to a boil and simmer for two to three minutes, until thickened or pop in the microwave for about the same time. Top with a splash of skimmed milk and a tbsp of apple sauce

Lunch: A small tin of baked beans (go for the reduced sugar/salt variety) on two slices wholegrain toast
Fruit portion

Snack: Two Ryvita with extra light cream cheese and a sliced tomato or cucumber

Dinner: Take away and a glass of wine. Don't forget the rules

Day 7

Breakfast: Pour a small glass of orange juice, a splash of apple juice and a handful of raspberries (tinned ones are fine - use about half a tin) into a blender. Whizz until smooth Two toasted crumpets with a little reduced fat olive spread

Lunch: Cous-cous salad
Cover 30g cous-cous (bulgar wheat would also work) with water or stock and set aside to swell. After 10 minutes, drain off excess water and fork through the cous-cous to fluff the grains. Mix in two tbsp cooked chickpeas, half a tbs raisins, the zest of half a lemon or a tbs lemon juice (or a preserved lemon if you have any), two tsp extra virgin olive oil and a handful of chopped herbs - parsley, mint, coriander, whatever you have. Serve with a salad of rocket and watercress

Snack: Packet of low-fat crisps

Dinner: Aromatic lamb
Mix together 3 tbsp natural yoghurt, 3/4 tsp cinnamon, two cardamom pods, 1/2 tsp ground cumin, 1/2 tsp coriander seeds, 1/4 tsp ground ginger and a pinch of cloves. Use this to marinade a lean lamb loin chop for 30 mins. Put 1? tbsp brown rice on to boil for 35-40 minutes. After 25 minutes, cook the lamb either on a griddle pan or under the grill - this will take around 10-12 minutes. Meantime, boil or steam green vegetables and serve with the rice and lamb

Go to:

• Week 4
• Party day!