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Over the course of this 28-day plan, I have set out a varied and nutritious menu for each day. However, if you are unable to stick to this or want a little more choice, the following planner will help you choose.

Breakfast

Choose from:

 1 portion of fresh fruit and 1 x 4 oz natural organic yoghurt

 2 portions of any fresh fruit

 1 x 4 oz glass fresh fruit juice and 1 slice toast with a little butter and 2 oz cottage cheese or 1 boiled egg

 1⁄2 grapefruit and 1 poached egg on I slice wholegrain toast and a little butter 1 x 4 oz glass fresh fruit juice, 2 rashers grilled bacon and 2 grilled tomatoes

 1 smoothie (blend 1 banana, 1 natural yoghurt with 6 fresh strawberries or a small carton of raspberries)

 2 egg omelette and 3 grilled mushrooms

Lunch

Choose from:

 4 oz fresh grilled chicken, turkey or fish (hot or cold)

 4 oz red meat (remember red meat is only allowed 3–4 times per week)

 6 oz cottage cheese or 2 oz hard cheese

and

 a large mixed salad from the list of ingredients. Remember to try and vary them everyday. Enjoy this with 1 tbsp dressing. Instead of salad you may have 2 cooked vegetables.

or

 1 sandwich made with 2 thin slices wholegrain bread with a scraping of butter or mayonnaise filled with salad and 2 oz chicken, turkey or fish or 1 oz cheese.

Dessert – 1 portion fresh fruit

Dinner

 4 oz chicken, fish, veal or red meat (red meat is only allowed 3–4 times per week)

or

 1 small wholegrain rice or pasta dish (no more than twice per week)

and

 2 fresh vegetables or a large salad with 1 tbsp dressing.

Dessert – 1 portion fresh fruit

To drink

Eight glasses of water per day. Herbal tea as desired. No more than 5 cups of tea or 2 cups of coffee per day and semi-skimmed milk or soya milk from your allowance of ¹⁄₂ pint. If you do not like milk then have an extra 4 oz pot of natural yoghurt. 1 glass of wine is allowed per day if desired or 4 oz of fruit or vegetable juice.

This plan will fit in with your life no matter how busy you are – you have plenty of choice but remember no more than 4 oz of chicken, fish or red meat and no snacks. The only exception to this is if your meal is unavoidably delayed; in that case, instead of having 1 portion of fruit for your dessert, have it as a snack prior to your meal but do remember to sit down and eat it. If fruit is included in your lunch or dinner (for instance, chicken and mango salad) then you may not have an extra portion of fruit for dessert. If fruit is used as a garnish (for instance, pork and apple sauce), then have ¹⁄₂ a fruit portion for dessert. This may sound pedantic but it is the details that matter.

It will help if you carry the weight-loss planner with you until you become accustomed to it and to give you great meal choices at every restaurant or eating place you visit. You will be able to eat out anywhere and no one will ever know you are on a diet.

In restaurants

Have a lovely salad as a starter and then your choice of chicken, fish or meat as a main course with 1 vegetable portion, and follow with fruit, such as a bowl of fresh raspberries.