Anti-cellulite diet menu

 If ugly, dimpled thighs are putting a damper on your summer, our 14-day plan could solve all your problems. Helen Foster, renowned diet expert, reveals how to get smooth legs and lose up to 7lb!

Click here to find out more about the anti-cellulite diet

DAY 1

Breakfast 125g (41/2oz) low-fat yoghurt topped with 1 chopped apple and 1tbsp ground flaxseed. 200ml (7fl oz) cranberry juice.

Lunch Salad of rocket, dandelion leaves and 5-6 sun-dried tomatoes topped with 25g (1oz) grated Parmesan and 100g (4oz) sliced chicken. Serve with 2 slices of linseed bread (available from health food stores) spread with a little low-fat hummus.

Dinner 100g (4oz) grilled salmon served with unlimited asparagus and 3-4 new potatoes.

Snacks to eat when you're hungry 1 handful of any nut, 1 orange and 125g (41/2oz) low-fat cottage cheese.

DAY 2

Breakfast 1 boiled egg served with 2 slices of toasted linseed bread and a thin scraping of low-fat spread. 200ml (7fl oz) cranberry juice.

Lunch 100g (4oz) low-fat hummus mixed with 1tbsp flaxseed served with unlimited crudités made with carrots, celery, red peppers and broccoli florets.

Dinner 100g (4oz) grilled chicken breast served with unlimited red cabbage and peas and 50g (2oz) couscous.

Snacks to eat when you're hungry  125g (41/2oz) low-fat yoghurt, 2 celery sticks dipped in 1tbsp of peanut butter and 1 slice of watermelon.

DAY 3

Breakfast Smoothie made with 200ml (7fl oz) skimmed milk blended with 1 banana and 1tbsp flaxseed. Fruit salad made with 1 orange, 1 pear and a large slice of watermelon chopped into pieces.

Lunch Potato salad made with 4-5 sliced new potatoes mixed with 2 chopped celery sticks and 1 apple mixed with 1tbsp low-fat mayonnaise or tzatziki dip. Top with 50g (2oz) smoked salmon.

Dinner 125g (41/2oz) lean steak with unlimited vegetables (such as courgettes, red peppers and aubergines) roasted with a little olive oil and rosemary. Serve with 150g (5oz) mashed butter beans.

Snacks to eat when you're hungry  125g (41/2oz) low-fat yoghurt or crème fraîche, 1 orange and 1 handful of nuts.

DAY 4

Breakfast 3 oatcake biscuits topped with 1 mashed banana. Serve with 2-3 handfuls of raspberries or other berries. 125g (41/2oz) low-fat yoghurt.

Lunch Sandwich made from two slices of linseed bread spread with a little mayonnaise and filled with 75g (3oz) sliced chicken, unlimited cucumber and tomatoes. Serve with 200g (7oz) lentil soup.

Dinner Frittata made by mixing two eggs with 25g (1oz) low-fat grated cheese, unlimited sliced asparagus and 2-3 slices of chopped lean ham. Cook in a saucepan on a low heat until the bottom solidifies, then pop under the grill to finish. Serve with unlimited fennel chopped and sautéed with onions and unlimited broccoli.

Snacks to eat when you're hungry 1 orange or peach, 125g (41/2oz) low-fat cottage cheese with pineapple mixed with 1tbsp flaxseed and 1 apple, sliced and dipped into 1tbsp peanut butter.

DAY 5

Breakfast 1 chopped peach and 1 pear mixed with 2 handfuls of raspberries and mixed with a splash of cranberry juice. Top with 125g (41/2oz) low-fat yoghurt and 1tbsp flaxseed.

Lunch 150g (5oz) jacket potato topped with coleslaw made with unlimited shredded cabbage and carrot and 1tbsp low-fat salad dressing.

Dinner 125g (41/2oz) white fish baked in the oven for 15-20 minutes at 200°C/180°C fan/Gas 6 and topped with a sauce made with 2-3 chopped tomatoes, 5-6 sliced black olives and a little chopped onion. Serve with cauliflower cheese made with unlimited cauliflower and a sauce made with 12g (1/2oz) flour, 12g (1/2oz) butter, 125ml (4fl oz) skimmed milk, 50g (2oz) low-fat grated cheese.

Snacks to eat when you're hungry 2 celery sticks dipped in 1tbsp hummus, 1 handful of nuts and 1 pear or peach.

DAY 6

Breakfast 40g (11/2oz) porridge oats and skimmed milk topped with 1tsp cinnamon and 1tbsp flaxseed. 200ml (7fl oz) cranberry juice.

Lunch Salad made with rocket, pear and celery mixed with 1tbsp low-fat mayonnaise. Serve with 100g (4oz) tinned salmon.

Dinner 100g (4oz) pork cut into cubes and threaded into kebabs. Alternate with 3-4 pineapple cubes, sliced courgette and red pepper. Grill and serve with 50g (2oz) brown rice.

Snacks to eat when you're hungry  2 oatcakes, 2 handfuls of berries, 125g (41/2oz) low-fat yoghurt or cottage cheese and 1 orange.

DAY 7

Breakfast Smoothie made with 200ml (7fl oz) skimmed milk, 2-3 handfuls of berries, 1 banana, 1tbsp flaxseed. 2 oatcakes spread with a little low-fat spread.

Lunch 100g (4oz) lean roast beef with unlimited cauliflower and cabbage with 1tbsp low-fat gravy.

Dinner 2 slices of bread topped with half an avocado, mashed, and served with 50g (2oz) chicken and sliced tomatoes. Serve with 200g (7oz) tomato soup.

Snacks to eat when you're hungry  1 handful of any variety of nut, 1 slice of watermelon and 1 orange.