Chocolate smoothie - makes 2, blend 2 cups of chocolate soya milk with a medium banana and 275g/10oz frozen berries. Follow with one and a half slices of wholegrain toast with 1tbsp of peanut butter.

Lunch

Strawberry and peach chicken salad. Serves 4. Blend 350g/12oz low-far strawberry yogurt with 1 cpu of sliced strawberries and 2 tbsp red wine vinegar. Make a salad with cooked chicken breasts (450g/1lb total weight), 1 cup of sliced strawberries, 1 sliced peach, 2 sliced onions and 6 cups of mixed salad. Drizzle the yogurt dressing on top. Serve with 3 wholegrain crackers topped with 25g/1oz low-fat cottage cheese. If you're making this recipe to take to work, add the dressing just before eating.

Dinner

One small bowl of low-fat vegetable soup to start. Steak salad - serves 1, sear 100g/4oz fillet steak in 1 1/2 tsp hot sunflower oil for 4 mins each side. Stand for 10 mins. Cut into strips and place on top of 3 cups of mixed greens. Crumble 1 tbsp goat's or blue cheese on top and drizzle over 1 tbsp olive oil-based dressing. Serve with a slice of wholegrain bread.

Snacks

Have one or two healthy snacks in between meals.

It is advise that you do seek professional advice before changing your diet and exercise regime if you have a medical condition or are pregnant.

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