Lose 7lb in 7 days - the eating plan

Click here to find out more about the 7-day eating plan

Day 1

Breakfast 125g (4oz) gluten-free muesli (see recipe below) with chopped fresh fruit and soya or rice milk.

Gluten-free muesli (10-12 servings): Mix together 900g (2lb) brown rice flakes, 450g (1lb) buckwheat flakes, 225g (8oz) sunflower seeds, 125g (4oz) chopped almonds, 225g (8oz) pumpkin seeds and 250g (9oz) organic raisins. Store in a sealed container. (Brown rice flakes and buckwheat flakes are available from specialist health food shops, such as Goodness Direct (www.goodnessdirect.co.uk).) Serve with chopped fresh fruit and non-dairy yoghurt or milk.

Lunch 2 slices of turkey breast with a jacket potato and small mixed side salad.

Dinner Grilled mackerel or sardines marinated in lemon juice and black pepper, served with 2tbsp mixed broccoli, mangetout and carrots.

Dessert Baked apple - core 1 cooking apple and score the skin around the middle. Place into an ovenproof dish. Pour over 2tsp of concentrated apple juice mixed with 250ml (9fl oz) water and a pinch of cinnamon. Bake at 180ºC/160ºC fan/Gas 4 for approximately 50 minutes.

Day 2

Breakfast 1 bowl fresh fruit salad with golden linseeds and 1tbsp live yoghurt.

Lunch  2 scrambled eggs and 2tbsp baked beans on 2 slices of wheat-free toast.

Dinner Grilled chicken brushed with balsamic vinegar, honey and lemon juice, with 125g (4oz) brown rice. Small serving spinach and cauliflower.

Dessert Small bowl stewed mixed berries (strawberries, blackberries, blueberries and raspberries) with live yoghurt.

Day 3

Breakfast 1 boiled egg with 2 rice cakes or corn crispbreads.

Lunch  Baked potato with 1tbsp baked beans and coleslaw salad (made with cabbage, apple and carrot in light mayonnaise with black pepper).

Dinner Mixed vegetable stir-fry with 10 almonds and rice noodles.

Dessert Stewed apples served with 2tsp crème fraîche.

Day 4

Breakfast150g (5oz) sugar-free puffed rice with chopped fresh fruit, 1tbsp almond flakes and soya or rice milk.

Lunch  Chickpea dips with crudités (see recipe below), with 2 rice cakes or corn crispbreads.

Chickpea dips with crudités (serves 8): Blend 2 x 415g cans chickpeas, drained and rinsed, until smooth. Add 1 clove garlic, crushed, 1tbsp lemon juice, 11/2tbsp olive oil, and 175ml (6fl oz) plain Greek yoghurt and mix well. Add freshly ground black pepper to taste. Divide mixture into three; add 4tsp chopped parsley to one third, 2tsp tomato purée to another third and leave the remaining third plain. Serve with a mixture of chopped raw vegetables.

Dinner Grilled sardines with watercress, fennel and lemon salad.

Dessert 1 small pot of strawberry soya yoghurt.

Day 5

Breakfast 125g (4oz) gluten-free muesli with 1 chopped banana and soya or rice milk.

Lunch  Spinach and mushroom omelette (you can use 1 or 2 eggs), large salad.

Dinner Chicken kebabs (see recipe below) served with a small portion of brown rice, sweetcorn and mangetout.

Chicken kebabs (serves 8): Combine 3tbsp plain yoghurt, juice 1/2 lime, 2 garlic cloves, crushed, 3tbsp chopped fresh coriander, 1tbsp chopped fresh mint, 1tsp each curry powder and cumin, and a pinch salt and pepper in a large bowl. Add 500g chicken fillets, cut into chunks, and stir. Cover and chill for at least 2 hours. Thread the chicken, 1 green and 1 yellow pepper, cut into chunks, 1 large onion, cut into chunks, and 500g button mushrooms onto skewers in an alternate pattern. Cook for 4-6 minutes on each side under a hot grill. Serve with lime wedges.

Dessert Small bowl of rice pudding with spoonful of pure fruit spread (such as St Dalfour, available at most major supermarkets).

Day 6

Breakfast 2 poached eggs with 1 grilled tomato, two rice cakes or two corn crispbreads.

Lunch Baked beans on 2 slices of wheat-free toast with a mixed green salad.

Dinner Small portion of corn tacos with mince or beans, guacamole and salsa.

Dessert Mixed berry smoothie - blend frozen berries with soya milk and natural soya yoghurt.

Day 7

Breakfast 150g (5oz) sugar-free puffed rice with chopped fresh fruit, 1tbsp flaked almonds and soya or rice milk.

Lunch  Raw vegetable crudités with corn chips and hummus.

Dinner Poached salmon with 2tbsp mixed broccoli, carrots, sweetcorn and 1 new potato.

Dessert Small bowl of fresh fruit salad with chopped almonds.

Mini motivator The first week of any healthy eating plan is often the most difficult as you're likely to experience withdrawal symptoms from some of the foods and drinks you've eliminated. But, stick to the plan and you'll feel lighter and have more energy! 

Click here to find out more about the 7-day eating plan

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