Seven-day plan

Day 1, Monday

Choose one smoothie per meal from the recipes at the bottom of this article, for example:

Breakfast: Banana Latte

Lunch: Green Zinger

Dinner: Delightfully Spicy

Day 2, Tuesday

Breakfast: 1/2 grapefruit, lightly toasted under the grill, an egg and spinach omelette with one thin slice wholemeal bread and coffee or tea (stick to skimmed milk and a sweetener rather than sugar)

Lunch: Bean, corn and quinoa salad with 115g pan-fried mini chicken fillets and cooked carrot slices

Dinner: 225g pan-seared wild salmon with black pepper, avocado, fennel and citrus salad and stir-fried baby spinach in olive oil spray. For dessert: A chocolate chip cookie and 250g fat-free yoghurt

Snacks: Sliced pear with a fat-free dip, sliced mango, mixed dried raisins and cranberries

Salmon Filet with Wild Rice

Tasty: Salmon fillet with wild rice

Day 3, Wednesday

Breakfast: Mandarin orange slices and 50g rolled oats mixed into 250g fat-free Greek yoghurt, egg and veggie scramble and coffee or tea

Lunch: Puy lentil salad with 115g grilled chicken breast

Dinner: 225g grilled fillet steak, pan-fried courgette, 80g cooked bulgar wheat. For dessert: A small scoop of low-fat ice cream and a figgy biscuit

Snacks: Vanilla-poached pears, raspberries, blackberries, grapes

Day 4, Thursday

Breakfast: 1 orange, poached eggs with beans and coffee or tea

Lunch: 115g pan-seared wild salmon, oven-roasted cauliflower with olive oil and black pepper, 1 small serving of noodles

Dinner: Pork escalopes with diced mango, pineapple and coriander salsa, steamed green beans, steamed broccoli. For dessert: 5cm square brownie, 1 tbsp low-fat crème fraiche

Snacks: Baked cinnamon apples, pineapple slices, grapes

Day 5, Friday

Breakfast: Sausage and egg scramble, 250ml fat-free yoghurt and coffee or tea

Lunch: Lemon-roasted salmon, grilled asparagus spears, 80g cooked brown basmati rice with chopped fresh coriander

Dinner: Thai chicken noodle soup, Thai chicken salad. For dessert: Grilled fruit with balsamic syrup

Snacks: Stewed apples with cinnamon, melon cubes, handful of dried fruit mixture

Day 6, Saturday

Breakfast: Two poached eggs, 250g fat-free yoghurt and coffee or tea

Lunch: 115g grilled prawns, sautéed green beans, 75g soaked wholewheat couscous

Dinner: Indian spiced chicken, rice pilaf and spinach side salad with fat-free salad dressing. For dessert: 100ml fat-free frozen strawberry yoghurt with sliced strawberries

Snacks: Kiwi fruit, raw cauliflower with savoury yoghurt dip, apple slices

Day 7, Sunday

Breakfast: Sausage and egg scramble, 155g low-fat cottage cheese and coffee or tea

Lunch: Wholemeal turkey wrap with low-fat cheese, salad of lettuce, tomato, onion, pickles, bean sprouts and mustard, sautéed green beans

Dinner: Rosemary pork roast and mixed salad leaves with honey garlic balsamic vinaigrette. For dessert: Lemon custard with fresh blueberry sauce

Snacks: Plums, canned fruit (in its own juice), melon balls

Power-up smoothies


Delicious: Simply blend ingredients and enjoy

Green Zinger

1 serving protein powder or 250g fat-free Greek yoghurt

120ml water

1 tbsp freshly squeezed lemon juice

1 apple, cored, peeled and chopped

1 handful spinach

50g cucumber, sliced

3 tbsp fresh chopped mint leaves 3 tbsp fresh chopped parsley

1 tsp ground ginger

Banana Latte

1 serving protein powder or 250g fat-free Greek yoghurt

250ml skimmed milk (unsweetened soya or almond milk also works)

175ml strong black coffee (decaf if you prefer)

2 bananas, sliced

A handful of ice cubes

Delightfully spicy

1 serving protein powder or 250g fat-free Greek yoghurt 1 large pepper (red, orange or yellow all fine)

1 orange, peeled and quartered

1 celery stick

20g rocket

350ml water

1/4 tsp crushed chilli flakes (optional)

Morning sunshine

1 serving protein powder or 250g fat-free Greek yoghurt

5 stoned prunes

1/2 banana, sliced

165g mango, peeled and diced

2 handfuls of spinach

Pina Colada Island

250g fat-free Greek yoghurt

165g pineapple chunks (either fresh or canned in its own juice)

1 banana, sliced

1/2 tsp vanilla extract

1/2 tsp coconut extract

1 tsp agave nectar

A handful of ice cubes

Spa crazy chocolate

1 serving protein powder or 250g fat-free Greek yoghurt

120ml unsweetened coconut milk

1/2 tsp blackstrap molasses

2 tbsp natural sweetener such as Truvia

2 tbsp unsweetened cocoa powder 1 banana, sliced

1 small carrot, sliced

1 small celery stick, sliced

1 handful spinach

2 handfuls ice cubes


Thai chicken noodle soup

Soy sauce chicken noodle soup
Nourishing: Thai soup

serves 4


460g skinless chicken breasts, cubed

225-280g wide Thai rice noodles

1.5 litres chicken stock

2 lemongrass stalks, finely chopped

2.5cm fresh root ginger, peeled and grated

2 carrots, sliced

180g broccoli, cut into florets

140g pak choi

200ml light coconut milk

4 tbsp soy sauce

1 tbsp hot chilli sauce

Olive oil spray

1 handful fresh basil, chopped

  1. Bring a large pan of water to the boil and add the noodles. remove from the heat to allow the noodles to soften while you prepare the stock. In another pan over high heat add the stock, lemongrass, ginger and carrots. Bring to the boil, then add the broccoli and pak choi.
  2. Reduce the heat to medium and simmer for five minutes or until the vegetables have softened but are still bright in colour. reduce the heat to low and add the coconut milk, soy sauce and chilli sauce.
  3. Heat a frying pan coated with oil spray over medium heat and fry the cubes of chicken until cooked through. Add the chicken to the pan with the stock.
  4. Drain the noodles and divide among soup bowls. Pour several ladles of soup over each bowl of noodles. Sprinkle with fresh basil to serve.

Indian spiced chicken

Serves 2

2 x 225g skinless chicken breasts

1 tsp curry powder

1/2 tsp salt

1/2 tsp crushed chilli flakes

1 tsp ground cumin

1 tsp ground coriander

1 tsp dried mint

1/2 tsp turmeric

1/2 tsp ground ginger

Olive oil spray

  1. Preheat the oven to 180 ̊C/ Gas Mark 4. Put the curry powder in a small bowl and add the salt, crushed chilli flakes, cumin, coriander, mint, turmeric and ginger. Mix well.
  2. Spray each side of the chicken breasts with oil spray, then sprinkle with the spice mix. Put into an oven-proof dish and bake for 15-20 minutes until the chicken is cooked.