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Over the next few pages, you’ll learn about the structure of the diet plan and how to use it. This is followed by each day of the plan clearly laid out with details of what to eat and when. You’ll also find suggested “activity zones” in which to fit your walking or home exercises. You don’t have to exercise at these times but it certainly helps to have some idea of when you’re going to, rather than just leaving it to chance.

DAILY MUST-HAVES

Each day consists of breakfast, lunch and dinner; an energy-boosting “spruce juice”; a pre-dinner nutrient-packed “satisfying” soup, which you should aim to eat at least half an hour before you sit down for your main meal; and a snack.

The plan also includes the following “must-haves,” which you should make sure you get each day:

1¼ cups of skimmed or semi-skimmed milk (if you are having milk in one of your meals, such as on breakfast cereal, it should come from this allowance). If you dislike, or are intolerant to milk, eat a 4oz pot of natural yogurt daily, or take a calcium supplement.

70oz (9 8-oz glasses) of water (spread evenly throughout the day – the plan suggests an appropriate time scale)

a multi-vitamin tablet

five servings of fruit and vegetables

The plan has been developed to provide a balanced intake of nutrients, vitamins and minerals. The breakfast for each day is listed in the plan, while you will find the lunch options and the selection of Starch Curfew dinners. There are lunch and dinner options for vegetarians, fish and meat eaters – try to include as much variety as possible rather than sticking with the same thing every day. If you aren’t vegetarian, try to consume three portions of oily fish each week.