Your 7-day plan
• Simply follow the meal plan below, which allows you three meals each day including breakfast, lunch, supper and one snack from the snacks list.
• Drink at least eight glasses of fluid daily. Water, herbal tea, diet drinks and sugar-free squash can be drunk freely. You can also have tea and coffee but milk must come from your milk allowance (see below) Sorry, no alcohol.
• Your daily milk allowance is 1pt (600ml) skimmed milk or ½pt (300ml) skimmed milk and 1 pot low fat yogurt.
• Only follow the plan for seven days.
Bikini Body Breakfast: 1 sachet Oat So Simple made with water and/or skimmed milk (from your allowance).
Lean Lunch: Tuna Nicoise Salad made from 100g (4 oz) tuna in brine/spring water, 1 sliced, boiled egg, 1 tbsp lentils, lettuce, cucumber, onion and tomato. Serve with 1 rice cake.
Slimming Supper: Make a Chicken Stir-fry combining 1 grilled, sliced chicken breast with 1 red pepper, 1 courgette, sliced, and a handful of mushrooms and bean sprouts. Fry in low-fat cooking spray (add a splash of water if you want) and serve with 60g (2oz, dry weight) noodles.
Bikini Body Breakfast: Fruit Smoothie made from 1 small pot of low fat yogurt, a splash of skimmed milk (from your allowance), ½ banana, a big handful of berries and ice.
Lean Lunch: Any supermarket sandwich less than 350 calories.
Slimming Supper: Bean Chilli: Combine 1 small can of kidney beans with 1 small can of tomatoes, 1 chopped onion, courgette and pepper, 2 tbsp sweetcorn and add chilli pepper according to taste. Simmer until softened and serve with 3 tbsp boiled rice.
Bikini Body Breakfast: Scrambled eggs made from 2 eggs, a splash of milk (from your allowance) and served with unlimited grilled mushrooms and tomatoes.
Lean Lunch: 400g can of soup (non creamy and under 7% fat) and 1 slice of wholemeal bread.
Slimming Supper: Italian Salad made from 40g (1½ oz) light mozzarella cheese, 2 slices Parma ham, 2 tbsp chickpeas, 3 sliced tomatoes, unlimited rocket lettuce, celery and cucumber. Drizzle with balsamic vinegar.
Bikini Body Breakfast: 2 Weetabix topped with ½ sliced banana and milk (from your allowance).
Lean Lunch: Bowl of crudités and 4 slices of chicken breast. Serve with 3 Ryvitas spread with low fat spread.
Slimming Supper: Pork Chop and Vegetables: Roast 1 x 125g (4 ½ oz) pork chop, 1 courgette and 2 large carrots, both diced, with 2 par-boiled potatoes and 1 beef tomato, all sprayed with low fat cooking oil spray. Serve with steamed broccoli.
Bikini Body Breakfast: Fruit Salad made from 4 slices fresh pineapple (about 160g/5 ½oz), 1 apple, ½ banana, and 1 orange, all chopped.
Lean Lunch: 1 tortilla filled with 100g (3oz) of chicken breast, a handful of salad leaves, 6 cherry tomatoes, 1 inch of diced cucumber and unlimited shredded lettuce.
Slimming Supper: Any ready-meal under 350 calories.
Bikini Body Breakfast: 2 slices of wholemeal toast spread thinly with low-fat spread (Marmite optional)
Lean Lunch: Ham salad made from ½ diced cucumber, ½ shredded little gem lettuce and ½ avocado, cut into chunks and top with 3 slices of ham, roughly shredded, 1 small wholemeal roll.
Slimming Supper: Cheese omelette made from 2 eggs, 25g (1oz) half-fat cheddar cheese and a handful of mushrooms and fired in low fat cooking oil spray. Serve with a salad of 2 tbsp chickpeas, tomatoes, lettuce and cucumber.
Bikini Body Breakfast: ½ melon topped with 1 handful of raspberries.
Lean Lunch: 2 slices of wholemeal toast topped with 4 tbsp baked beans.
Slimming Supper: 2 grilled Quorn/low-fat sausages served with 4 boiled new potatoes and broccoli and carrots.
2 Melba Toasts topped with 1 Babybel cheese
3 Crackerbreads topped 1 slice of turkey roll
1 bag Ryvita Minis
2 slices of ham
1 small bowl of crudités with 1 tbsp low-fat dip
1 small pot of low fat yogurt
1 piece of fruit
1 small handful of dried fruit or nuts
1 Hartley's Ready To Eat Reduced Sugar Jelly pot, 175g
1 Solero (any flavour)
Please see your GP before starting this or any other weight loss regime.
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