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Diet Rules
Here's what to do. . .
• Select one breakfast, one lunch and one dinner each day from the choices given. If you don't like a meal, pick another from the same week. Vary your choices to make sure you get all the nutrients you need to stay healthy.
• Include at least five portions of different fruit and veg in your diet each day. These contain fibre and so will help fill you up, and they're also rich in vitamins and minerals.
• Eat most vegetables in unlimited amounts except for potatoes, parsnips, peas, baked beans, sweetcorn and pulses, which are higher in calories.
• Have 300ml/1/2 pt skimmed milk each day. Alternatively, choose two pots of diet yoghurt or 150ml/1/4 pt skimmed milk plus one pot of diet yoghurt. It's important to include this allowance as milk and yoghurt are good sources of calcium, needed for healthy bones.
• Use fat-free dressings instead of mayonnaise, salad cream or oily dressings; and swap butter for low-fat spreads, but use sparingly.
• Drink at least six to eight glasses of water a day to prevent dehydration and help fill you up. You will need more if you exercise regularly.
• Make sure all teaspoon and tablespoon measurements are level where 1 tsp = 5ml and 1 tbsp = 15ml.
• Choose herbal and fruit teas and go for low-calorie squash and fizzy drinks. Bovril and Marmite are also good options.
• Limit alcohol intake to no more than 16 units for men and 12 units for women. Try to space this out through the week.
• Follow this diet plan for a maximum of six weeks only. After this time, try putting together your own healthy meals. You will hopefully gain a knowledge after these six weeks about healthier eating.
 
Breakfast...
Bacon and eggs
1 grilled rasher lean back bacon with grilled mushrooms, 1 poached egg and 1 slice toast.
Fruit scone/strawberries
1 wholemeal scone with 1 tsp low-fat spread. Plus a bowl of strawberries.
Toast and marmalade
2 slices toast with 2 tsp each of low-fat spread and reduced-sugar marmalade.
Sultana cereal with yoghurt
5 tbsp sultana bran and 1 pot low-fat natural yoghurt.
Rice Krispies
10 tbsp Rice Krispies with skimmed milk.
Beans on toast
1 slice toast with 1 x 200g can reduced-sugar baked beans.
Fruit medley and yoghurt
Handful of grapes, 1 nectarine, 1 plum and 1 apple, plus 1 pot diet yoghurt.
 
Lunch...

Jacket potato with Mexican tuna
1/2 x 185g can tuna in brine mixed with 1 tbsp red kidney beans, 1/2 chopped onion, 1/2 chopped green pepper and 1 tbsp chilli sauce. Serve with 1 jacket potato and salad.
Ready-made salad
300 calorie ready-made salad.
Egg sandwich/raspberries
2 slices bread filled with 2 tsp reduced-calorie mayonnaise, 1 sliced hard-boiled egg and 1 sliced tomato. Plus a bowl of raspberries.
Ham and mushroom pasta salad
5 tbsp cooked pasta mixed with 3 slices chopped lean ham, 4 sliced spring onions, a handful button mushrooms and 5 tbsp tzatziki.
Bacon and avocado pitta
1 pitta bread, warmed and filled with lettuce, 1 grilled rasher lean back bacon, 1/2 sliced small avocado, black pepper and lemon juice.
Cheese and tomato on toast
2 slices toast topped with 50g/2oz reduced-fat Cheddar cheese and 1 sliced tomato. Grill until the cheese melts. Serve with salad.
Hot dog/banana
1 grilled large low-fat sausage served in a roll with 1 tsp each of mustard and tomato ketchup, plus 1 small banana.
 
Dinner...
Roasted vegetables on ciabatta
Place 1/2 red pepper, 1/2 green pepper, 5 thick slices aubergine and 1 small courgette sliced lengthways in a roasting tin. Brush with olive oil and sprinkle with herbs. Roast until browned. Cut a 10cm/4in piece ciabatta bread in half lengthways. Top with vegetables and 50g/2oz reduced-fat mozzarella cheese. Grill until the cheese melts. Serve with salad.
Pork chops with new potatoes/fromage frais
Grill 1 lean pork chop and serve with 4 new potatoes, 1 tsp low-fat spread and vegetables. Plus 1 pot diet fromage frais.
Creamy mushroom tagliatelle
Spray a non-stick pan with spray oil. Add 1/2 sliced small onion and 1 clove crushed garlic. Cook until browned. Add plenty of button mushrooms and 150ml/1/4pt each of vegetable stock and white wine. Simmer until the liquid has reduced by half, then stir in 3 tbsp single cream. Heat through without boiling and serve with 150g/3oz cooked tagliatelle and salad.
Tuna and broccoli pie
Mix 1/2 x 185g can tuna in brine with cooked broccoli florets and 1/4 large jar tomato sauce (choose a low-fat variety). Place in a small ovenproof dish. Top with 6 tbsp mashed potato and 25g/1oz reduced-fat Cheddar cheese. Bake in a hot oven until heated through and browned. Serve with salad.
Ready meal
Serve a 350 calorie-counted ready meal with vegetables. Plus 1 apple.
Jacket potato with coronation chicken
Cut 1 medium-sized grilled skinless chicken breast into pieces and mix with 2 tbsp each of reduced-fat creme freche and natural yoghurt, curry powder to taste and 1 tbsp mango chutney. Serve with 1 jacket potato and salad.
Prawn and avocado salad/kiwi fruit
Slice 1/2 small avocado and serve with 150g/5oz prawns, salad, 1 tbsp low-fat thousand island dressing and a 5cm/2in piece of French bread, plus 1 kiwi fruit.