Breakfast
A three-egg omelette cooked in oil with onions, mushrooms, peppers, spinach and any herbs for flavour
A soya yoghurt with 12 almonds or eight walnuts, a green apple, and sprinkle on up to a teaspoon of cinnamon as it speeds up metabolism, reduces sugar cravings and cuts down sugar levels in the blood
Two or three eggs scrambled in oil with slivers of Parma ham or salmon, but no toast.
40g of oats cooked with one-third of a pint of water, not milk.
Add a little natural yoghurt (or sugar-free soya milk) and a swirl of natural peanut butter or flaked almonds and a spoon of cinnamon
Two hard boiled eggs with sliced tomatoes
A soya yoghurt with a dessert spoon of sesame, pumpkin or sunflower seeds, a little cinnamon and a handful of any fresh berries
Two poached eggs on a bed of steamed spinach.
Lunch
Salad with 4-6oz of either fish, chicken, turkey or eggs. Use 4oz of tofu and a fist-sized amount of nuts and seeds if vegetarian. Use green salad items like lettuce, celery, spinach, watercress, cucumber and a little oil and vinegar for dressing.
Aim for about 200g of canned tuna or salmon and at least two fistfuls of vegetables and four of salad. As a guide, you should have a fist-sized amount of protein, 2-3 fist-sized portions of vegetables, 4 fists of salad and a palm-sized serving of nuts.
4oz grilled chicken or fish with grilled vegetables like aubergines, courgettes and peppers.
Four pieces of fish sushi and two chicken or prawn satay sticks with light soy sauce.
Any protein-based soup like chicken and veg, or pea and ham (no creamy soups).
Frittata made with eggs, mushrooms, onions, peppers and Parma ham.
Baked sweet potato skin filled with tuna or tinned salmon and salad.
Afternoon snack
Soya yoghurt with fruit
Edamame beans with a little light soy sauce
Hummus (2oz) with one fistsized portion of raw vegetables
Handful of raw