A Totally Natural and Unique Way to a Slimmer and Sexier You!

Breakfast Choices

Select the same every day or chop and change

• 2 slices wholemeal toast, topped with 2 teaspoons jam, marmalade or honey.

• 2 grilled rashers lean bacon, served with 1grilled tomato and 40z/100g grilled mushrooms.

• 1 small croissant, warmed and served with a teaspoon of jam.

• 2 Weetabix or 2oz/50g wholegrain cereal (such as Bran Flakes or unsweetened muesli) served with 4 fl.oz /120ml skimmed milk, no sugar.

• 1 fruit and cereal bar and one small pot low-fat yoghurt, any flavour.

• 4fl.oz/120ml natural, low-fat yoghurt mixed with one chopped apple and I peeled, segmented orange.

• Sandwich made with two slices wholemeal bread each spread with 1 teaspoon honey and mashed banana.

Lunch Choices

Select the same every day or chop and change

• 6oz/175g potato, baked in its jacket, filled with 2oz/50g cottage cheese and served unlimited green salad.

• 1 slice wholemeal toast topped with 5oz/150g baked beans. 1 small pot of fromage frais.

• 4oz/100g shelled prawns mixed with lemon juice and black pepper. Serve on a bed of unlimited mixed salad with one slice wholemeal bread.

• 2oz/50g hummus served with one wholemeal pitta bread, toasted and cut into thin strips. 2oz cherry tomatoes and unlimited green or mixed salad.

• Mix together 2oz/50g cooked, cubed chicken (skin removed), 3 finely chopped walnut halves and two teaspoons reduced calorie mayonnaise. Use this mixture to fill 1 wholemeal roll, adding as much shredded lettuce as you wish.

• Italian salad made from 2 thinly sliced tomatoes and 2 oz/50g sliced mozzarella cheese, topped with 1 teaspoonful low-calorie vinaigrette. 1 piece of fruit.

• 1oz/25g cream cheese served with 3 high-fibre crispbreads and 3oz/75g black or green grapes.

Dinner Choices

Select the same every day or chop and change

• 60z/175g grilled trout, served with 4oz/100g boiled new potatoes and 4 steamed asparagus spears. Garnish with a wedge of fresh lemon. 1 small pot chocolate mousse.

• Omlette made from 2 eggs (size 3) filled with 1 sliced tomato and 1oz/25g grated low-fat cheddar cheese. Serve with unlimited green salad ,4oz/100g strawberries topped with 3oz/75g low fat-natural yoghurt.

• 5oz/150ggreen pepper (seed removed) stuffed with 2oz/50g (dry weight) boiled brown rice, one half small chopped onion, 1 chopped tomato and 1oz/25g chopped mushrooms. Place pepper upright in a baking tin with a little water and bake at Gas Mark 4/350 F/180C for 30minutes. Serve with 3oz/75g boiled sweetcorn and unlimited green salad. 6oz/175g raspberries topped with 2oz/50g fruit sorbet ice cream.

• 5oz/150g chicken breast (skin removed) with 1oz/25g sliced mushrooms, 1 teaspoon chopped rosemary and lemon juice to taste, baked together in foil at Gas 7/425F/220C for 20-25 minutes. Serve with 2oz/50g (dry weight) boiledbrown rice and 4oz/100g steamed broccoli.1 peach.

• 4oz/100g (dry weight) boiled wholemeal pasta, served with 4oz/100g pasta sauce and sprinkled with 1 teaspoonful grated Parmesan cheese. 6oz/175g fresh fruit salad.

• 2 grilled lamb cutlets served with 2 teaspoonfuls mint sauce, 4oz/100g boiled peas, 4oz/100g boiled potatoes. 2 slices fresh pineapple.

• 2 grilled small low-fat pork sausages, served with 4oz /100g potatoes, mashed in milk and 4oz/100g boiled peas. 3oz/75g fruit jelly, any flavour, made with water and topped with 1oz/25g vanilla ice cream.