1100 calorie plan

Daily allowance (100 cals)
275ml/1/2pt skimmed milk

Breakfast (200 cals)
Cereal and fruit
4tbsp bran flakes with semi-skimmed milk and 1 apple.

Lunch (300 cals)
Mozzarella, avocado
and tomato salad
Slice 50g/2oz reduced-fat Mozzarella cheese and arrange on a plate with 1 sliced tomato, 1/2 small sliced avocado, fresh basil and balsamic vinegar. Serve with salad and a 5cm/2in piece of French bread.

Dinner (400 cals)
Roast pork dinner
Serve 2 thin slices lean roast pork with 2 medium-sized roast potatoes, 2tbsp apple sauce (sweetened with artificial sweetener), vegetables and fat-free gravy.

Snack (100 cals)
3tbsp reduced-fat hummus with crudités.

1250 calorie plan

Daily allowance (100 cals)
275ml/1/2pt skimmed milk

Breakfast (250 cals)
Croissant and jam
1 warmed croissant with 2tsp jam.

Lunch (350 cals)
Roast beef salad
Serve 2 slices lean roast beef with 1 jacket potato, salad and 2tbsp fat-free dressing.

Dinner (400 cals)
Baked salmon with peppers
Slice 1/2 green pepper and 1/2 red pepper. Place on a piece of foil with 1 raw salmon steak. Add some lemon juice and black pepper, fold up the foil and bake until the fish is cooked. Serve with 4 boiled new potatoes, cooked in their skins, and vegetables.

Snack (150 cals)
1 small banana, 1 apple and 1 satsuma.

1400 calorie plan

Daily allowance (100 cals)
275ml/1/2pt skimmed milk

Breakfast (250 cals)
Beans on toast
1 slice wholemeal toast with 1 small can baked beans in tomato sauce.

Lunch (400 cals)
Pitta bread and tzatziki with fruit
Warm 1 wholemeal pitta bread and serve with 170g tub tzatziki and salad. Plus 1 banana and 12 grapes.

Dinner (550 cals)
Prawn curry
Spray a non-stick pan with a spray oil, heat, and fry 150g/5oz prawns and a selection of vegetables until browned. Add 1/2 jar low-fat korma curry sauce and cook for a further 15 minutes. Serve with 6tbsp cooked brown rice. Plus 1 small banana.

Snack (100 cals)
1 small packet Skips.

1500 calorie plan

Daily allowance (100 cals)
275ml/1/2pt skimmed milk

Breakfast (300 cals)
BLT sandwich and fruit
2 slices wholemeal bread filled with 2 grilled rashers lean back bacon, lettuce, tomato and 2tsp reduced-calorie mayonnaise. Plus 1 satsuma.

Lunch (400 cals)
Ploughman’s lunch
Serve a 10cm/4in piece French bread with 50g/2oz reduced-fat Cheddar cheese, 2 pickled onions, 1tbsp sweet pickle and salad.

Dinner (550 cals)
Potato, lentil and cauliflower curry
Spray a non-stick pan with a spray oil, heat and gently fry 2tbsp split red lentils,
1/2 sliced small onion, 1tsp curry powder (or to taste) and 1 bay leaf for a few minutes.
Add enough water to cover and 1 small can chopped tomatoes. Bring to boil and simmer for 20 minutes. Remove the bay leaf and add 1 chopped potato and cauliflower florets. Cook until the sauce has thickened and serve with 6tbsp cooked brown rice.

Snack (150 cals)
1 slice wholemeal toast topped with 2tsp
peanut butter and 1tsp jam.

1600 calorie plan

Daily allowance (100 cals)
275ml/1/2pt skimmed milk
Breakfast (350 cals)

Breakfast (350 cals)
Boiled egg and toast with fruit
1 hard boiled egg with 2 slices wholemeal toast topped with 2tsp low-fat spread. Plus 1 small glass of orange juice and 6 grapes.

Lunch (450 cals)
Three bean salad
Chop 3 spring onions, 5 cherry tomatoes and 1 green pepper. Mix with 3tbsp each of red kidney beans, chick peas and cannelini beans and 2tbsp fat-free dressing. Serve with salad and 1 wholemeal bread roll topped with 2tsp low-fat spread.

Dinner (500 cals)
Lamb chop with potato and vegetables
Grill 1 lean loin lamb chop and serve with 1 jacket potato, topped with 1tsp low-fat spread, vegetables and 1tbsp mint sauce.

Snack (200 cals)
Chop 1 kiwi fruit, 1 small banana and 1 satsuma. Top with 1 small pot diet fromage frais and 1tbsp chopped mixed nuts.

1750 calorie plan

Daily allowance (100 cals)
275ml/1/2pt skimmed milk

Breakfast (350 cals)
Peanut butter and banana on toast
2 slices wholemeal toast topped with 1tbsp peanut butter and 1 small banana. Plus 1 kiwi fruit.

Lunch (450 cals)
Ham salad baguette and yoghurt
Fill a 15cm/6in piece French bread with 2 slices lean ham, salad and a scraping of mustard. Plus 1 small pot diet yoghurt.

Dinner (550 cals)
Coronation chicken with sweetcorn
Chop into bite-sized pieces 1 grilled skinless chicken breast. Mix with 3tbsp sweetcorn, 2tbsp plain low-fat yoghurt, 1 tbsp reduced-calorie mayonnaise and 1tsp curry powder (or to taste). Serve with 1 jacket potato and salad.

Snack (100 cals)
2 chocolate chip cookies

Snack (200 cals)
Blend 1 small banana,
1 small pot banana yoghurt and
150ml/1/4pt semi-skimmed milk.