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Breakfast: Porridge with water (or skimmed/semi milk)

AM snack: 1-2 oat biscuits (ingredients should be oats, oil, salt/pepper and nothing else)

Lunch: Cold brown rice salad (a good portion of brown rice, with lots of chopped extras - peppers, spring onions, celery slivers - anything else you can find in the fridge)

PM snack: Crudités (sticks of carrots, celery, peppers etc)

Dinner: Roast chicken with any amount of vegetables (not potatoes) (*) and salad

Top Tip (*) Don't think of potatoes as vegetables - think of them as a staple carb, which should form the basis of a meal on its own.