Weekly diet plan

1. monday

• On rising: Lemon Water 

• Breakfast: Untoasted muesli (½ cup) with skimmed milk; one cup mixed berries and low-fat yoghurt. Cup of tea with milk. 

• Lunch: Large salad sandwich on wholegrain bread with salmon, avocado, beetroot, tomato, grated carrot, cucumber, sprouts, onion. One nectarine. 

• Snack: Skim milk coffee; one wheat biscuit. 

• Dinner: ½ cup canned lentils with one medium sized grilled lamb steak and two slices of grilled eggplant served with tomato pasta.  Baked apple stuffed with two chopped dates, one tbsp tahini and one tsp honey, served with two tbsp low-fat natural yogurt. 

• Total water: two litres 

1. tuesday

• On rising: Lemon water 

• Breakfast: Two poached eggs with one slice toasted grain bread and one grilled tomato. Cup of tea with skimmed milk. 

• Lunch : Small can 4-bean mix with 100g lemon and cracked pepper tuna, rocket salad and lemon juice. Two small pears. 

• Snack: One apple 

• Dinner: One cup homemade coleslaw made with shredded cabbage, Spanish onion and carrot, dressed with one tbsp olive oil, one tsp lemon juice and ½ tsp mustard powder, served with one small grilled chicken breast fillet. Two small plums and one small tub low fat natural yogurt. 

• Total water: two litres 

1. wednesday

• On rising: Lemon water 

• Breakfast: Two slices wholegrain toast with one tsp honey and two tsp tahini; two small plums. Cup of tea with skimmed milk. 

• Lunch: One cup wholemeal pasta with two tbsp pesto sauce and one cup green salad with vinaigrette dressing. 

• Snack: Skim milk coffee; one row dark chocolate. 

• Dinner: Medium-sized fillet steak with one cup cooked English spinach and salsa made from one small onion, five medium sized olives, one large tomato and lime juice. 

• Total water: two litres 

1. thursday

• On rising: Lemon water 

• Breakfast: Mixed berry smoothie made with 200ml skimmed milk and ¼ cup low fat yogurt and one tsp honey. 

• Lunch: Three small falafel patties on one small wholemeal pita bread with ½ cup tabouleh salad and two tbsp hummus. 

• Snack: Herbal tea; four apricot halves. 

• Dinner: Stir fry chicken made with 120g chicken breast, carrots, snow peas, capsicum, 10 roast almonds, one tbsp sesame oil, one tbsp low sodium soy sauce and ½ lemon juiced. 

• Total water: two litres 

1. friday

• On rising: Lemon water  

• Breakfast: Two slices of toasted rye bread with four slices avocado, smoked salmon, rocket and six cherry tomatoes. Cup of tea with skim milk. 

• Lunch: 10 small pieces sushi. Two plums. 

• Snack: Skim milk coffee. 

• Dinner: Grillled octopus salad with baby English spinach, five olives, sliced cucumber, tomatoes and onion with lemon vinaigrette. One cup mixed paw paw and blueberries with three tbsp skim yoghurt, one tsp pumpkin seeds and one tsp sunflower seeds. 

• Total water: two litres 

1. saturday

• On rising: Lemon Water 

• Breakfast: Small can baked beans on two slices wholegrain toast. Cup of tea with skim milk. 

• Lunch: Smoked trout salad with ½ cup smoked trout, ½ cup bulgur, three slices avocado, five cherry tomatoes and horseradish cream made from two tbsp low-fat plain yoghurt and one tsp horseradish cream. 

• Snack: Skim milk coffee; 10 grapes. 

• Dinner: Small piece homemade lasagne (approx 7x10cm) served with a mixed green salad. 1 apple 

• Total water: two litres 

1. sunday

• On rising: Lemon water 

• Breakfast: Untoasted muesli (½ cup) with skimmed milk and 10 strawberries. Cup of tea with skim milk. 

• Lunch: Three medium slices roast turkey with steamed green beans, medium corn cob, three small boiled potatoes and small serve of gravy and one tbsp cranberry sauce. 

• Snack: Skim milk latte; one small piece un-iced carrot cake. 

• Dinner: Scrambled eggs made with two eggs, one medium grilled tomato. 1 medium nectarine 

• Total water: two litres