SLIMMER'S SUPPORT EXPRESS

Simply choose one each of these filling breakfasts, lunches, dinners and snacks from the choices given and have an extra 300ml skimmed milk for drinks every day.

Filling Breakfasts (around 250 cals)

1. Porridge made from 2 tbsp porridge oats and 150 ml each of skimmed milk and water. Sweeten with artificial sweetener and top with raspberries. Plus 1 orange.

2. 1 slice wholemeal toast topped with 1 tsp low-fat spread and 1 small can baked beans.

3. 1 Boiled egg with a slice wholemeal toast topped with 1 tsp low-fat spread. Plus 1 pear.

4. 2 slices peanut butter with 1 tbsp peanut butter and a bowl of strawberries.

5. Make a fruit salad from 1 orange, 1 apple and 1 kiwi fruit topped with 1/2 small pot batural yoghurt and 1 tbsp oats.

Simply choose one each of these filling breakfasts, lunches, dinners and snacks from the choices given and have an extra 300ml skimmed milk for drinks every day.

Filling lunches (around 350 cals)

1. Make a salad using 1/2 red onion, a handful of mangetout, French beans, baby corn, 5 tbsp red kidney beans (in water), 5 tbsp cooked wholewheat pasta and 1 tbsp fat free dressing.

2. 1 jacket potato with 1 hard-boiled egg mixed with cress and 2 tsp reduced-calorie mayo, served with salad with fat-free dressing.

3. 1/2 carton fresh lentil soup with 1 small wholemeal roll filled with a tbsp low-fat soft cheese and salad plus 1 small pot fat-free fruit yoghurt.

4. Top salad leaves with 1/2 small can tuna in water, lightly steamed green beans, 1 quartered hard-boiled egg, 5 chewrry tomatoes, 5 small new potatoes in their skins, 5 olives and balsamic vinegar.

5. 5 tbsp reduced-fat hummus with 1 wholemeal pitta bread and vegetable crudites. Plus 1 kiwi fruit.

Filling Dinners (around 450cals)

1. Spaghetti Bolognaise

Dry fry 100g extra-lean minced beef until cooked. Ad 1/2 jar ready-made low-fat Bolognese sauce and sliced mushrooms. Simmer till cooked and serve with 150gr cooked wholewheat spaghetti and salad with fat-free dressing.

2. Creamy tuna, broccoli and sweetcorn pasta

Mix 150g cooked wholewheat pasta twists with 1/2 small can tuna, 3 tbsp sweetcorn, broccoli florets and 2 tbsp low-fat soft cheese with garlic and herbs. Heat through and serve with salad and fat-free dressing. Plus one bowl fruit salad.

3. Salmon Supper

1 grilled salmon steak with 3 new potatoes in their skins and lightly steamed vegetables.

4. Cheese and Mushroom Omelette

Make an omlette in a non-stick frying pan with 2 beaten eggs, 1 tbsp skimmed milk, a handful of sliced mushrooms and 2 tbsp grated reduced-fat Cheddar cheese. Serve with salad and fat-free dressing and a 10cm piece Granary baguette.

5. Jacket Potato with beans and cheese

1 jacket potato with w small can baked beans, 2 tbsp reduced-fat Cheddar cheese and fat-free dressing.

Healthy and filling snacks (around 150 cals)

1. 5 handfuls of air-popped plain popcorn

2. 25g packet of unsalted nuts

3. 1 orange, 1 apple and 1 kiwi fruit

4. 1 slice wholemeal bread with 1 hard-boiled egg and salad

5. 1/2 carton fresh vegetable soup