{ THE 7-DAY DIET PLAN }

Do you want to shed 4lbs fast? Forget about the calories counting, forget about all kind of alternative supplements to burn out your flabs. You can't fail with this healthy, no-nonsense one-week plan. Just follow the seven daily menu and VOILA!-a sexy, slimmer and trimmer new you..!!


MONDAY

BREAKFAST: FRUIT SALAD AND FROMAGE FRAIS

Peel and chop 1 kiwi fruit, 1 small banana and 1 orange.

Serve with 1 small pot diet fromage frais.

LIGHT MEAL: TUNA AND CUCUMBER ROLL

Fill 1 small wholemeal roll with 75g/3oz of tuna in brine, drained, 1tbsp reduce-calorie mayonaise and cucumber. Serve with unlimited salad. Follow with 1 small pot diet yoghurt.


MAIN MEAL: CHICKEN BREAST AND VEGETABLE PASTA SALAD

Boil 65g/2.5oz wholewheat pasta. Grill 1 chicken breast. Slice 4 mushrooms, onions, 1/2 stick celery and 4 cherry tomatoes. Mix the pasta, chicken breast and vegetables with approx. 200g chopped tomatoes (from can). Serve with unlimited salad.


EXTRAS- 275ml/0.5pt skimmed milk or 2 small pots diet yoghurt. Plus 25g/1oz ready to eat dried fruits or nuts.


TUESDAY

BREAKFAST: CEREAL AND JUICE

Serve 2 wholewheat cereal biscuits with 150ml/0.25pt skimmed milk. Plus 150ml/0.25pt unsweetened orange juice.


LIGHT MEAL: PITTA AND HUMMOUS

Serve 1 medium wholemeal pitta bread with 50g/2oz reduced-fat hummous and unlimited salad.


MAIN MEAL: SALMON, NEW POTATOES AND VEGETABLES

Poach or grill 75g/3oz salmon fillet. Boil 175g/6oz new potatoes and serve with salmon and unlimited vegetable.


EXTRAS- 275ml/0.5pt skimmed milk or 2 small pots diet yoghurt. Plus 1 cup of hot chocolate drink (or Dutch Lady Chocolate Milk) and 1 orange.


WEDNESDAY

BREAKFAST: GRAPEFRUIT AND TOAST

Serve 1/2 grapefruit with artificial sweetener, if desired. Plus 1 medium slice wholemeal bread, toasted with 1tsp each of low-fat spread and reduced-sugar jam.


LIGHT MEAL: SPICY BEANS ON A MUFFIN

Add a dash of Tabasco to 150g can of baked beans in tomato sauce and serve with English muffin, toasted.


MAIN MEAL: FRESH PASTA WITH TOMATO SAUCE

Crush 1 clove garlic and slice 1/2 onion and 1/2 red pepper. Heat 1tsp oil in a non-stick pan and gently fry the garlic, onion and red pepper until soft. Add 200g chopped tomatoes (from can), 1/2 tsp mixed herbs and freshly ground black pepper and heat through. Boil 75g/3oz fresh pasta and serve with the sauce and 1tbsp Parmesan Cheese.


EXTRAS-275ml/0.5pt skimmed milk or two small pots diet yoghurt. Plus 1 small banana.


THURSDAY

BREAKFAST: POACHED EGG AND MUFFIN

Top 1 English muffin, toasted, with 1 tsp low-fat spread and 1 medium egg, poached.

LIGHT MEAL: CHICKEN BREAST, LETTUCE AND TOMATO ROLL

Fill 1 small wholemeal roll with 1 skinless chicken breast, grilled, 1 tomato, sliced lettuce and 1 tsp reduced-calorie mayonnaise.

MAIN MEAL: JACKET POTATO WITH CHEESE AND CARROT

Serve a 275g/10oz jacket potato with 40g/1.5oz reduced-fat Cheddar cjeese, grated, 1 carrot, grated, and unlimited salad.

EXTRAS-275ml/0.5pt skimmed milk or 2 small pots diet yoghurt. Plus 2 Rich Tea biscuits.


FRIDAY

BREAKFAST:MELON AND TOAST

275g/10oz honeydew melon. Plus 1 medium slice wholemeal toast, topped with 1tsp each of low-fat spread and reduced-sugar jam.

LIGHT MEAL: TOMATO SOUP AND BREAD

Serve a 300g can reduced-calorie tomato soup with 1 crusty white roll and 1 tsp low-fat spread.

MAIN MEAL: CHICKEN AND RICE SALAD

Cut 75g/3oz skinless roast chicken into strips. Boil 50g/2oz brown rice and halve 4 cherry tomatoes, 0.5 celery and 2 salad onions. Mix with 1 tbsp pesto and serve with unlimited salad.

EXTRAS- 275ml/0.5pt skimmed milk or 2 small pots diet yoghurt. Plus 1 packet of roasted nuts.

SATURDAY

BREAKFAST: FRUIT SALAD AND YOGHURT

Slice 150g/5oz honeydew melon, 1 kiwi fruit and 1 apple. Mix fruit with 25ml/1floz unsweetened orange juice and top with 2tbsp lof-fat yoghurt.

LIGHT MEAL: SMOKED SALMON AND SALAD PITTA

Fill 1 medium wholemeal pitta bread with 50g/2oz smoked salmon, unlimited salad and 1 tbsp reduced-calorie mayonnaise. Follow with 1 pot diet fromage frais.

MAIN MEAL: PASTA WITH SOFT CHEESE AND WALNUTS

Boil 65g/2.5oz wholewheat pasta. Mix with 40g/1.5oz low-fat soft cheese with garlic and herbs, and 3 walnut halves, crushed. Serve with unlimited vegetables.

EXTRAS- 275ml/0.5pt skimmed milk or 2 small pots diet yoghurt. Plus 1 pack of low-fat potato crisp.


SUNDAY

BREAKFAST: BANANA AND YOGHURT

Slice 1 medium banana and serve with 1 small pot low-fat plain yoghurt.

LIGHT MEAL : GRILLED CHICKEN AND MAYONNAISE SANDWICH

Spread 2 medium slices wholemeal bread with 1 tsp low-fat spread and fill with 50/g/2oz grilled chicken and 1 tbsp low-fat mayonnaise. Serve with unlimited salad.

MAIN MEAL: BEEF AND GINGER STIR-FRY

Heat 1 tsp oil in a non-stick pan and fry 75g/3oz lean beef, cut into thin strips, and 0.5 ground ginger for a few minutes until brown. Slice 2 salad onions, 0.5 red pepper and 1 small carrot and add to the pan together with 115g/4oz beansprouts. Fry for a further three minutes then add 1 tbsp soy sauce. Boil 50g/2oz brown rice and serve with beef.

EXTRAS- 275ml/0.5pt skimmed milk or 2 small pots diet yoghurt. Plus 1 slice wholemeal toast, topped with 1 tsp low-fat spread or 1tbsp peanut butter.

EXTRA DIET TIPS...

• You may drink unlimited amounts of water, black tea and coffee, herbal teas, diet squashes and fizzy drinks, Marmite, OXO and Bovril.
• You may eat most vegetables in unlimited amounts, except for potatoes, sweet potato, yam, parsnips, peas, sweetcorn and beans (French beans and runner beans are OK) - as long as you don't add any fat during or after cooking.