Day 1
Breakfast
Pour a small glass of orange juice, a splash of apple juice and a handful of strawberries into a blender. Whizz until smooth.
Snack
Natalie Portman enjoys wholefood bars... and you can, too! Try Pret's Power Bar, Seeds of Change chocolate and raisin cereal bar or an Alpen muesli bar.
Lunch
Mash a hard-boiled egg with ½ tbsp reduced-fat mayo and a sliced spring onion. Use to make a sandwich with 2 slices wholemeal bread and salad. Orange.
Dinner
Vegetable satay - Heat 1 tsp olive oil in a saucepan and gently cook a sliced onion. Add a cereal bowlful of mixed vegetables, such as sliced courgette, peppers, aubergine and mushrooms. Cover with a lid and cook gently for a further 5 minutes. Add a crushed clove of garlic and a sliced chilli. Mix enough water into a dessertspoon of crunchy peanut butter to form a paste and stir this in to the vegetables. Add 2 tbsp canned and drained chickpeas and simmer for 5-10 minutes. Serve with a grilled mini-naan bread.
Day 2
Breakfast
Mix together 1 tbsp porridge oats, 3 tbsp raisins and a grated apple, keeping the skin on. Pour over 100ml skimmed milk and keep in the fridge overnight (this step isn't necessary if you don't have time). Serve with a pot of low-fat yoghurt.
Snack
Victoria Beckham swears by prawns for protein with little fat, so treat yourself to a prawn sandwich – but make sure to go for wholegrain bread and lower-fat mayo.
Lunch
Portion of fruit and cup of green tea. If it's good enough for Sophie Dahl...
Snack
Two rye crispbread with cottage cheese and tomato.
Dinner
Kylie follows a low-GI eating plan, so swap high-GI potatoes for low-GI sweet potatoes – they're full of vitamins, too.
Honey-mustard pork with sweet potato - Mix together 1 heaped tsp each of honey and wholegrain mustard, along with a tsp of soy sauce. Use to marinade a pork chop (around 150g in weight) for 20 minutes to half an hour. Grill the chop for 10-15 minutes, turning occasionally, until thoroughly cooked. Meantime, cut a medium-large sweet potato into 1cm-thick slices, brush with a little olive oil and grill for 5-7 minutes, turning once. Mix 1 tsp wholegrain mustard into 2 tbsp natural yoghurt and serve the pork and grilled sweet potato slices with lots of crisp salad.
Day 3
Breakfast
Demi might enjoy three bowls of bran a day, but many of us would find cardboard tastier! So go for a small bowl of Special K with 2 tbsp All-Bran, skimmed milk and strawberries.
Lunch
Fill a large wholemeal pitta pocket with 2 tbsp reduced-fat hummus, 1 tbsp Greek or natural yoghurt, 5 olives (in brine), cherry tomatoes and salad. Carton of fruit juice.
Snack
Two oatcakes with cucumber (Kate Winslet's fave), a slice of lower-fat Cheddar cheese or 1 tbsp reduced-fat hummus.
Dinner
Ready meal with extra salad or vegetables.
Day 4
Breakfast
In a blender, mix together a medium-sized banana, a pot of low-fat yoghurt, the same volume of skimmed milk and either a few drops of vanilla essence or a pinch of cinnamon. Whizz until smooth.
Snack
Kellogg's Nutrigrain or Cereal Bar.
Lunch
Go out for a wholegrain sandwich or try Jennifer Aniston's favourite – a filled bagel. Look for lower-fat options like chicken, turkey or even smoked salmon. Fruit portion.
Dinner
Frittata - Boil 3 new potatoes. Once cooked, slice into 1cm slices. Heat 1 tsp oil in a small, non-stick frying pan and gently cook half a finely sliced onion. Add the potato slices. In a small bowl, gently beat 2 medium-sized eggs with 1 tbsp water. Add to the pan and cook over a gentle heat until set. Serve with lots of sliced tomatoes, wafer-thin ham or turkey and spring onions.
Lower-fat chocolate mousse – yes, Uma Thurman isn't alone in eating dessert!
Day 5
Breakfast
Chop an apple, a small banana, a kiwi fruit and 4 dried apricots. Mix all the fruit together and top with a pot of low-fat yoghurt.
Lunch
Courteney Cox loves pasta, but won't eat it in the evening. So try this pasta salad at lunchtime.
Boil 40g of pasta as directed on the packet, omitting any added oil or salt. Drain, run under the cold tap and set aside to cool. Mix together 2 tbsp canned and drained mixed beans, 1 tsp pesto, halved cherry tomatoes and some salad leaves such as rocket, if you have them.
Snack
Cup-a-soup.
Dinner
Friday night take-away with glass of wine!
Day 6
Breakfast
Top a wholemeal scone with a little reduced-fat olive spread and 2 tsp high-fruit jam. Small glass of orange juice.
Lunch
Christina Aguilera might try to avoid burgers, but today you can enjoy a Junior Whopper or other good fast-food choice – read the nutrition info given in the restaurant. Diet drink or water.
Snack
Portion of fruit.
Dinner
Half a pizza – read the labels to find the best choice (ie, not pepperoni!), 2 slices garlic bread and tons of salad.
Day 7
Breakfast
Grill 2 turkey rashers and 2 tomatoes, halved. Serve with a slice of wholemeal toast and a small glass of orange juice.
Lunch
Toasted bagel with 3 tbsp low-fat cottage cheese mixed with sliced celery and a sliced spring onion. Season with black pepper and any fresh herbs of your choice. Serve with a salad.
Snack
Banana.
Dinner
Beyoncé follows a healthy and balanced diet and swears by sitting down to eat. She feels this makes her more aware of what she's eating.
Salmon pasta - Cook two balls of tagliatelle as directed on the packet, omitting any added oil or salt. Meantime, mix together a small tin of salmon, drained, with 1 tbsp of half-fat crème fraîche, plenty of black pepper and any fresh herbs you have. Once the pasta is cooked, reserve a cup of the cooking water before you drain it. Stir the salmon into the pasta, adding a little of the cooking water if needed to form a sauce. Stir to warm through. Serve with salad or veggies.
Go to week three of the red carpet diet
Read more about the rules of the red carpet diet
