Day 1

Breakfast: Porridge with a handful of dried fruit and a dollop of bio yoghurt.

Mid-morning snack: One small bowl of blueberries.

Lunch: Chicken and hummus wrap. Wrap some shredded chicken, lettuce leaves, cucumber, sweet chilli sauce and hummus in wholewheat tortillas.

Afternoon snack: One handful of almonds.

Dinner: Kedgeree with coriander. Boil one haddock fillet with bay leaves in water for five minutes. Fry two spring onions with half a clove of garlic before adding one tablespoon of curry powder, the juice of one lemon, one handful of cooked rice and the haddock. Add one boiled egg cut into wedges and sprinkle with coriander.

Top tip: Swap your usual cup of tea or coffee for green tea, which helps to speed up your metabolism. If you can\'t stomach green tea, peppermint tea is great for aiding digestion and will keep you hydrated.

Day 2

Breakfast: Pink grapefruit sprinkled with pomegranate seeds.

Mid-morning snack: Two Ryvitas with low fat cream cheese.

Lunch: Tuscan salad: Mix 50g of haricot beans with 50g of kidney beans, half a red onion, one tomato, half an avocado and half a can of tinned tuna. Drizzle some reduced fat French dressing over and tuck in.

Afternoon snack: One cup of green/peppermint tea and a banana.

Dinner: Chickpea curry. Fry one onion, one clove of garlic, one tsp of curry powder, one tsp of turmeric, two tsp ground coriander and one and a half tablespoons sun dried tomato paste. Add some peeled, chopped potatoes with half a can of chopped tomatoes ¾ pint of vegetable stock. Season and bring to the boil before adding a handful of green beans and half a can of chick peas.

Day 3

Breakfast: Poached or scrambled egg on wholemeal toast with smoked salmon.

Mid morning snack: A small pot of low-fat bio yoghurt .

Lunch: Jacket potato with cottage cheese, chopped chives and a green salad.

Afternoon snack: A handful of mixed dried fruit and nuts.

Dinner: Vegetable burritos with wholewheat tortillas. Place 50g of canned tomatoes in a saucepan and add one garlic clove, two tsp of chilli powder, a pinch of oregano and two tsp of tomato puree. Fry one deseeded pepper with 100g of refried bins and transfer to the tomato mixture when softened. Wrap in a warmed tortilla and sprinkle on a little reduced fat mature cheddar.

Top tip: Many people mistake thirst for hunger. By drinking eight large glasses of day you will burn more calories and notice a rise in energy levels.

Day 4

Breakfast: Banana smoothie. One mashed ripe banana blended with ½ cup skimmed milk, ½ cup low fat yoghurt and one cup of ice.

Mid morning snack: Two Jaffa Cakes

Lunch: Chicken and chilli chickpea salad. Mix 50g of chickpeas with 25g of kidney beans, half chopped red onion, one red chilli and fresh basil with a chopped chicken breast, a handful of cherry tomatoes and some cucumber. Drizzle over some olive oil and serve.

Afternoon snack: One toasted pitta bread with a small pot of hummus.

Dinner: Poached sea bass with mashed sweet potato and roasted vegetables.

Top tip: Just 15 minutes of exercise a day, whether it be a brisk walk or a game of bowling could help you to lose an extra pound a week. Get moving!

Day 5

Breakfast: Grilled mushrooms with goats\' cheese, tomatoes and herbs. Stuff two large mushroom caps with goats\' cheese and black pepper. Brush with olive oil and grill for 5-10 minutes. Serve hot with sliced tomatoes and basil.

Mid-morning snack: Two dried dates, one cup of green/peppermint tea and one tub of low-fat yoghurt.

Lunch: Salad Nicoise with tuna, baby new potatoes, French beans, tomatoes, olives and salad leaves

Afternoon snack: One tablespoon of sunflower seeds and one glass of freshly squeezed orange juice.

Dinner: Lemon chicken risotto. Add lemon juice to stock whilst cooking the risotto rice. Add finely chopped mushrooms and diced chicken.

Day 6

Breakfast: Sunrise omelette. One egg plus three egg whites mixed with three tablespoons of skimmed milk filled with one tablespoon of grated reduced-fat feta cheese and a can of drained tuna and a tomato.

Mid-morning snack: Two handfuls of raw vegetables with tomato salsa.

Lunch: Couscous with mixed vegetables and fresh herbs and yoghurt dressing. Mix in a variety of cooked vegetables, walnuts or beans and stir in plenty of fresh herbs.

Afternoon snack: Two rice cakes topped with low-fat cottage cheese.

Dinner: Chicken and pearl barley supper. Toss one cubed chicken breast in some wholemeal flour. Fry the chicken with one rasher of lean bacon. When the chicken is sealed remove from the pan and add one chopped carrot, ½ an onion and one chopped celery stick. Add one tablespoon of pearl barley and two tablespoons of white wine and chicken stock. Continue adding more wine or stock until the vegetables and pearl barley are cooked. Return the chicken and bacon to the pan until cooked.

Day 7

Breakfast: Kickstart kebabs with low-fat natural yoghurt. Thread a chopped banana, cubes of pineapple, prunes, dried apricots and orange slices on to kebab skewers. Squeeze the juice of a lemon over them, some clear honey and sprinkle on some mixed spice.

Mid-morning snack: Half a bagel topped with peanut butter or low-fat cream cheese.

Lunch: Falafel and mint yoghurt sauce in whole wheat pitta bread.

Afternoon snack: One chicken noodle cup-a-soup.

Dinner: Pesto pasta with asparagus, mushrooms, artichoke hearts and extra lean ham.

Top tip: Peanut butter is high in healthy unsaturated fats and contains zinc and skin-friendly vitamin E so tuck in!

Day 8

Breakfast: Bacon, tomato and basil toastie. Take two slices of lean bacon and grill with a sliced tomato. Pike on top of a slice of whole wheat bread and sprinkle on some basil.

Mid-morning snack: A matchbox-sized portion of low-fat cheddar, Camembert or Edam.

Lunch: Chicken and sweet potato salad. Mix one cooked chicken breast with diced cooked sweet potato, mixed salad leaves, fresh tomatoes, cucumber and sweet chilli sauce to dress.

Afternoon snack: One pot of low-fat rice pudding.

Dinner: Feta-stuffed peppers. Stuff one halved de-seeded pepper with 50g of bulgar wheat, some feta cheese, a clove of garlic, spring onions and some olive oil.

Day 9

Breakfast: Extra fruity muesli. Mix 40g of sugar-free muesli topped with dried fruit and a sliced banana with skimmed milk.

Mid-morning snack: A handful of pumpkin seeds.

Lunch: Cottage cheese, spinach and prosciutto wholemeal roll.

Afternoon snack: Two Ryvitas with hummus.

Dinner: Prawn and butter bean rice. Cooking 50g of basmati rice with ½ onion and one tsp turmeric. Add 100g of chopped tomatoes, one deseeded pepper, 125ml of chicken stock and salt and pepper. Simmer for 15 minutes before adding half a can of butter beans, one chilli and 125g of peeled prawns. Cook until the stock is absorbed.

Top tip: Just a handful of pumpkin or sunflower seeds provide essential omega-3 fatty acids, great for skin and to keep your brain sharp.

Day 10

Breakfast: Tropical treat smoothie. Blend ½ mango with one banana, 100ml of fresh orange juice and one passion fruit.

Mid-morning snack: A handful of nuts.

Lunch: Spicy parsnip soup. Cook 1/2 a clove of garlic, 1/2 an onion, ½ tsp of turmeric, two tsp of curry powder, one large peeled, chopped parsnip and one pint of chicken stock. Whizz in a blender before adding one tablespoon of plain yoghurt.

Afternoon snack: Half a bagel topped with half a mashed avocado.

Dinner: Chicken stir-fry with cashew nuts, broccoli, mange tout, pak choi, bean sprouts and red pepper. Season with sweet chilli sauce, fresh lime and soy sauce.

Top tip: Nuts are a great source of protein and are full of vitamin E and antioxidants. Keep your portions small to avoid notching up the calories.