Day 1
Breakfast: Small glass of orange juice
Porridge with summer fruit compote or blueberries (if you haven't got time to make porridge from scratch you can get porridge in places like Prêt-a-Manger and other coffee shops, alternatively M&S sell pots of instant porridge that you add boiling water to)
Snack: 2 plums
Lunch: Salmon, watercress and red pepper roll. Drain a small can of salmon and mix with 2tbsp of reduced fat mayonnaise. Spoon into a large wholemeal roll, add plenty of watercress and slices of roasted red pepper
Orange
Snack: 2 oatcakes spread with red pepper hummus
Evening meal: Roast chicken with roast pumpkin and roasted Mediterranean vegetables - try our veg recipe here
Kiwi and melon fruit salad
Day 2
Breakfast: Small glass of orange juice
Wholegrain cereal (Weetabix, Shredded Wheat or Branflakes) with semi skimmed milk and blueberries or raspberries
Snack: Banana
Lunch: Tomato soup and wholemeal roll - see our quick and easy tomato soup recipe
Large slice of fresh pineapple
Snack: Low fat fruit yoghurt
Evening meal: Beef with stir fried broccoli and red pepper
Mango and pomegranate seeds
Day 3
Breakfast: Small glass of orange juice
1 slice of wholemeal toast topped with peanut butter and mashed banana
Snack: Fruit smoothie (shop bought or homemade)
See our recipe for raspberry and kiwi smoothie here
Lunch: Roasted vegetable and brown rice or pasta salad
Passion fruit, kiwi and vanilla yoghurt - stir the pulp of 2 passion fruit and 1 peeled and diced kiwi fruit into 1 pot of low fat vanilla yoghurt
Snack: Small packet of nuts and raisins
Evening meal: Baked salmon with couscous and roast Med vegetables
2 % Greek yogurt with raspberries and kiwi fruit
Day 4
Breakfast: Small glass orange juice
Porridge with fruit compote
Snack: 4 brazil nuts and 3 ready-to-eat dried apricots
Lunch: Carrot soup and wholemeal roll - if you want to make your own carrot soup, try this recipe
Fresh fruit salad
Snack: Fruit smoothie - why not try a banana and mango smoothie - here's the recipe
Evening meal: Cottage pie - make mash with sweet potato instead of white potatoes - try this recipe
Frozen yogurt with summer fruit compote
Day 5
Breakfast: Mango and melon smoothie (blend flesh from 1 ripe mango with half a Galia melon and 200mls orange juice)
1 slice of wholemeal toast spread with butter or margarine and