Get your glow on and lose weight with this healthy eating plan. 

The rules

– Eat a fresh fruit salad with mixed berries or fresh fruit juice with lunch and dinner

– You can have two snacks a day – a small plain low-fat yogurt or a cube of cheese

– Cut down on tea and coffee. Try herbal and fruit teas, and drink lots of water with added lemon juice every hour

Day 1

Breakfast

Strawberry smoothie – blend 100g fresh or frozen strawberries, 1 small banana, 1 small pot plain low-fat yogurt, 150ml skimmed milk or soya milk

Lunch

½ carton (about 300ml) fresh sweet potato or butternut squash soup. 1 slice granary bread with Flora spread

Dinner

200g stir-fried strips of beef with stir-fried mixed baby vegetables. Plus 6 small boiled new potatoes

Day 2

Breakfast

40g Bran Flakes, 1 peach, sliced, 3 Brazil nuts, crushed, 200ml skimmed milk

Lunch

Bagel with 50g fresh salmon and cream cheese OR ½ melon filled with prawns

Dinner

Lemon chicken cooked with pasta – mix 100g cooked chopped chicken, the juice of a lemon, 1tbsp tomato puree and ¼ chopped cucumber with 1tbsp Greek yogurt. Cook 115g wholemeal penne pasta, drain and add to the cold ingredients. Add Tabasco to taste and serve immediately as a warm salad

Day 3

Breakfast

3 eggs, scrambled, on 1 slice granary bread. Grapefruit and orange segments

Lunch

Sweet and sour mixed salad with tuna – make a large salad of red and yellow peppers, cut small, watercress, 5 sliced strawberries, 6 halved black grapes, ½ orange, segmented, slices of cucumber, a sliced celery stick, 6 broken walnuts and 3 halved baby tomatoes. Add a small can of tuna mix with 1tbsp vinaigrette

Dinner

Oven-roasted salmon fillet with roasted baby tomatoes and a mash of sweet potato, carrot and swede

Day 4

Breakfast

30g oats soaked in 200ml skimmed milk. Add 1dsp wheat germ, drizzle of honey, grated apple and 1tbsp plain, low-fat yogurt

Lunch

Mozzarella and tomato salad with croutons – slice 3 plum tomatoes and layer with 60g sliced mozzarella on a bed of salad leaves. Drizzle 1tbsp pesto over and spinkle with a handful of garlic and black pepper croutons

Dinner

200g baked potato with small can of tuna or 100g prawns, with 1tbsp low-fat mayonnaise. Serve with plenty of salad

Day 5

Breakfast

Honey yogurt swirl – 100g frozen or fresh blueberries blend with small pot plain low-fat yogurt. Swirl over 1tbsp runny honey and top with 1tsbp sunflower seeds. Glass of fresh orange juice

Lunch

1-2 poached eggs on 2 slices granary toast with spread. Plus grilled mushrooms and tomatoes OR hard-boiled egg granary sandwich, with watercress

Dinner

Baked salmon fillet with pesto crust, with stir-fried baby vegetables

Day 6

Breakfast

30g sugar-free muesli with 1tsbp hazelnut, 1tbsp blueberries and 250ml skimmed milk or 1tbsp plain low-fat yogurt

Lunch

½ carton fresh carrot and coriander soup with 2tbsp croutons

Dinner

Small fillet seak, grilled, with a Diane sauce (6 sliced mushrooms with 1 tbsp crème fraiche and 1-2tbsp brandy). Plus sweet potato or butternut squash mash, and a tomato and watercress salad

Day 7

Breakfast

3 eggs, scrambled. Small pot low-fat yogurt

Lunch

Cold salmon or chicken with salad

Dinner

Half a melon filled with prawns (starter) followed by small fillet steak, grilled, with a salad OR baked salmon with fresh steamed vegetables

For further information on our diet club, and to get a free 7-day membership, go to Woman’s Own Diets.