Bikini body diet: the rules

By Lygia Barnett

It\'s just 10 days to a healthier you! Banish your bad food habits with this bikini-friendly eating plan.

The rules:
Drink at least eight glasses (two litres) of water a day.

Steer clear of alcohol - try sparkling mineral water flavoured with mint, lime or orange.

Exercise for at least 30 minutes a day.

Stick to the portion guidelines (if you can\'t stop at two cubes of dark chocolate omit this from your plan)..

Switch coffee for green tea, which is said to help boost the rate at which your body burns fat.

Day 1

Breakfast:
1 wholegrain toast topped with 25g cottage cheese and 1 organic tomato (finely sliced) Season with oregano, salt and pepper.

1 apple

1 cup green tea

Morning tea:
1 rye crispbread with 1 tablespoon of low-fat humus

8 almonds

Lunch:
Greek salad wrap: 1 wholemeal pita pocket (small) filled with 60g chicken breast, 30g low-fat fetta, cherry tomatoes and lettuce. Dress with 1 tablespoon of low fat Greek yoghurt and lemon juice.

Sparkling mineral water with a spritz of lemon

Afternoon tea:
1 small pot of low fat strawberry yoghurt

2 dried dates

Dinner:
100g lean beef stir-fry with green beans, broccoli, chilli and red pepper. Flavour with ginger, garlic, soy and lime.

Day 2

Breakfast:
1 boiled or poached egg

1 wholegrain toast

1 cup of tea, sweetened with honey

Morning tea:
1 satsuma

2 dried figs

1 tablespoon sunflower seeds

Lunch:
Turkey salad: 90g turkey breast with baby spinach leaves, low fat sunblushed tomatoes (drain excess oil), 1 handful dried cranberries. Dress with white balsamic vinegar and salt and pepper.

2 rye crispbreads

Afternoon tea:
2 Jaffa cakes

1 cup green tea

Dinner:
50g fettucine with 100g bolognaise sauce. Use lean beef and minimal oil.

Day 3

Breakfast:
40g sugar-free muesli with 125ml semi-skimmed milk

Morning tea:
4 baby carrots, 1 celery stick plus 50g salsa dip

Lunch:
1 ciabatta roll filled with 50g lean ham, wholegrain mustard, lettuce and tomato

150ml fruit juice

Afternoon snack:
2 small pieces of dark chocolate

8 almonds

1 cup green tea

Dinner:
Chickpea and tuna salad: 90g chickpeas, 200g tuna in spring water (drain), 8 cherry tomatoes (halved), 60g low fat feta. Dress with extra virgin olive oil, reduced balsamic vinegar and olive oil.

Day 4

Breakfast:
1 wholegrain toast topped with ¼ avocado, lemon juice and salt and pepper

1 kiwi fruit

1 cup tea, sweeten with honey

Morning tea:
2 Jaffa cakes

1 cup green tea

 Lunch:
100g baked beans

1 wholemeal pitta pocket (small), toasted

Afternoon tea:
1 medium banana

1 tub low fat yoghurt

Dinner:
Chicken shaslicks: Dice 100g chicken breast fillet and thread through skewers along with red pepper, Spanish onion and courgette. Marinade overnight with garlic, lemon and oregano. Cook on BBQ or under grill. Serve with 60g cous cous and 40g low fat Greek yoghurt.

Day 5

Breakfast:
1 pot low fat fruit yoghurt

1 satsuma

1 wholegrain toast with Marmite or honey

Morning tea:
2 rye crispbreads topped with ¼ avocado

150ml fruit juice

Lunch:
1 ciabatta roll filled with low fat cottage cheese, 100g smoked salmon and a handful of chives

Afternoon tea:
4 baby carrots

8 almonds

1 green tea

Dinner:
60g of wholemeal pasta with 100g tuna (in spring water), 60g ricotta, chilli flakes, basil and low fat sunblushed tomatoes. Combine all ingredients and serve.

Day 6

Breakfast:
40g sugar-free muesli with 125ml semi-skimmed milk

1 cup green tea

Morning tea:
1 small pot of blueberries

Lunch:
Ploughman\'s platter: 2 slices smoked turkey breast, 2 slices ham, 6 green olives, 30g cheese of your choice (make sure you stick within this guideline!), 6 pickled cornichons and 1 slice wholegrain bread

Afternoon tea:
2 rye crispbreads topped with 1 medium banana (mashed)

Dinner:
Egg white omelette filled with 4 slices of ham, tomato, 60g ricotta cheese and chives. Serve with homemade kumara (sweet potato) oven-baked chips.

Day 7

Breakfast:
1 sourdough rye toast topped with Laughing Cow extra light cheese

1 breakfast smoothie - 100ml semi-skimmed milk, half a banana, honey and 50g low fat vanilla yoghurt

Morning tea:
1 tablespoon sunflower seeds

1 apple

1 cup green tea

Lunch:
1 bowl of vegetable-based soup - choose options that have less than 2 per cent fat

1 slice sourdough

Afternoon snack:
1 small tub low-fat fruit yoghurt

1 chocolate Jaffa cake

Dinner:
1 skinless chicken fillet breast (marinade in low-fat tandoori sauce)

50g basmati and pea pilaf

1 small cucumber, tomato and onion salad.

Day 8

Breakfast:
40g instant oats made with semi-skimmed milk

1 apple

Morning tea:
1 small tub low fat fruit yoghurt

2 dried dates

1 tea (sweeten with honey)

Lunch:
100g baked beans

1 small wholegrain roll filled with 1 extra light Laughing Cow cheese

150ml fruit juice

Afternoon tea:
4 baby carrots, 4 slices of celery, ½ red pepper cut into spears and 2 tablespoons low fat hummus

1 cup green tea

Dinner:
1 grilled chicken breast in a tortilla with 30g low fat cheddar cheese, tomato salsa and lettuce.

Day 9

Breakfast:
1 small tub low fat Greek yoghurt, topped with 30g sugar-free muesli and 50g stewed rhubarb

Morning snack:
2 rye crispbread topped with 2 slices smoked salmon

1 cup green tea

Lunch:
90g cannellini beans, 1 Lebanese cucumber (diced), 1 red pepper (diced) and 50g tuna in spring water. Combine and dress with salt, pepper and lemon juice.

1 toasted wholemeal pitta pocket (small)

Afternoon tea:
150ml fruit juice

2 small squares dark chocolate

1 pear

Dinner:
2 lamb cutlets served on mashed sweet potato, with steamed broccoli and carrots, plus 1 corn cob (no butter).

Day 10

Breakfast:
100g baked beans on 1 wholegrain toast

1 cup green tea

Morning tea:
1 medium banana

1 small satsuma

Lunch:
Mini greek platter: 6 Kalamata olives, 30g low fat feta, 50g chicken breast and 2 teaspoons low fat tazatziki.

1 toasted wholemeal pitta pocket (small)

Afternoon tea:
1 skim latte

2 chocolate Jaffa cakes

Dinner:
100g prawn and veg stir-fry served with 60g hokkien noodles. Flavour with ginger, garlic, soy and lime.

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