The anti-ageing diet meal plan

Every day

�?First thing in the morning have a glass of warm water with the juice of half a lemon or lime.

�?Then drink at least eight more glasses a day of water, herbal or green tea, with skimmed milk or soy milk. In German trials, people drinking more than nine glasses of fluid gained visible skin hydration and plumping. You can also have one to two glasses of fruit juice.

�?Avoid sugary drinks altogether as sugar actually makes skin look older. According to Dr Perricone, author of 'The Perricone Weight-Loss Diet' (£12.99, Little Brown), sugar is the number one enemy. It causes inflammation that destroys our bodies and attaches to collagen, producing stiff, inflexible, saggy skin.

�?Also avoid coffee as this can lead to elevated levels of cortisol and insulin, which locks in body fat and weight gain.

DAY 1

Breakfast: Two eggs scrambled and 50g (2oz) smoked salmon on slice of wholemeal toast.

Lunch: Salad made from watercress, sliced papaya and 5-6 marinated artichokes, drained. Top with a dressing of 1tbsp balsamic vinegar and walnut or olive oil. Crumble over 50g (2oz) low-fat feta. Serve with 2-3 oatcakes.

Dinner: 1 red pepper, cored and filled with a mixture of 50g (2oz) (dry weight) couscous, quarter of an onion, half a courgette and a dash of olive oil. Bake in the oven at 200°C/180°C fan/Gas 6 until the pepper softens. Serve with peas and a dab of mustard.

Snacks: Yakult or Actimel-style yoghurt drink, 1 apple, 1 small handful of nuts.

DAY 2

Breakfast: Porridge made with 40g oats and water, topped with 2-3 handfuls of any sliced berry and 1 handful of walnuts.

Lunch: 400g can French Onion Soup, two pieces of wholemeal toast topped with 3-4 artichokes mashed with a little low-fat yoghurt.

Dinner: 125g (41/2oz) grilled salmon or trout splashed with lemon juice and a dash of olive oil. Serve with a salad of baby spinach, cherry tomatoes and sweetcorn topped with 3-4 sliced new potatoes.

Snacks: Yakult or Actimel-style yoghurt drink, 2 oatcakes topped with low-sugar jam, 1 piece of fruit.

DAY 3

Breakfast: 150g pot Greek yoghurt mixed with 1tsp honey, 1 chopped banana and 1tbsp oats.

Lunch: 200g (7oz) jacket potato with 2tbsp of low-fat coleslaw, 1tbsp peanuts and a green salad.

Dinner: 100g (31/2oz) chicken cut into bite-sized chunks. Fry in a little olive oil with quarter of an onion and some garlic until softened. Add 100g canned tomatoes, sliced red and yellow peppers, 5-6 chopped olives and some paprika. Simmer for 10-15 minutes. Serve with 50g (2oz) dry weight brown rice.

Snacks: 2 kiwi fruit, 125g pot of low-fat yoghurt, 1 Quaker Oat Bar (any flavour).

DAY 4

Breakfast: 1 peach, 2 kiwi fruit and a handful of strawberries made into a fruit salad mixed with one Yakult or Actimel-style yoghurt drink.

Lunch: 150g (5oz) of vegetable quiche served with salad of spinach, cherry tomatoes and red onion, topped with 1tbsp balsamic vinegar and a little olive oil.

Dinner: 100g (31/2oz) gammon steak, grilled. Serve with swede or cauliflower, boiled then mashed with some chopped spring onion, parsley and a little low-fat yoghurt and unlimited boiled leeks.

Snacks: 1 handful nuts, 2 oatcakes topped with slices of 1 mini Babybel cheese, 1 pear or peach.

DAY 5

Breakfast: 2 pieces of toast topped with 1 mashed banana. 125g pot low-fat natural yoghurt.

Lunch: Toss a selection of red pepper, onion and aubergine n 1tbsp olive oil, then roast in the oven or grill until they soften and slightly char. Stuff into a small wholemeal pitta bread with 1tbsp low-fat hummus and serve with a small salad.

Dinner: Grill 100g (31/2oz) firm white fish made into kebabs with cherry tomatoes, marinated artichokes, and onion. Serve with 1tbsp tzatziki and 50g (2oz) dry weight couscous.

Snacks: 2 kiwi fruit, 1 Yakult or Actimel-style yoghurt drink, 1 handful of nuts.

DAY 6

Breakfast: Two Weetabix cereal served with 150ml (1/4pt) skimmed milk and three handfuls of berries.

Lunch: Frittata made with 2 eggs, a handful of butter beans, spinach and chopped red pepper. Mix the ingredients together well and cook in a frying pan on a low heat until it firms through - grill the top to finish. Serve with 200g can low-sugar baked beans.

Dinner: 100g (31/2oz) lean steak, grilled or pan fried, served with roasted courgette, yellow pepper, cherry tomato and onion and topped with 1tbsp pesto.

Snacks: 125g tub of low-fat yoghurt, 3 handfuls of any berry, 1 apple dipped into 1tsp nut butter.

DAY 7

Breakfast: A slice of bread soaked in a mix of 1 egg and skimmed milk. Fry in a little oil spray. Serve with 2 handfuls of berries or grilled tomatoes.

Lunch: 100g (31/2oz) roast beef, pork or lamb served with 2 roast potatoes and carrots, cabbage and leeks topped with a little gravy.

Dinner: Salad of watercress, pear and strawberries with 50g (2oz) low-fat brie, served with 2 oatcakes.

Snacks: 1 Yakult or Actimel-style yoghurt drink. 1 Quaker Oat Bar, 2-3 handfuls of berries.

A pill to power things up

Evening primrose oil is best known for its ability to help with hormonal issues such as PMS or tender breasts, but it's also a potent skin firmer. In trials by German dermatologists, women who took six 500mg capsules of EPO daily for just 12 weeks, had 20 per cent more moisture in their skin, which meant it looked firmer, smoother, more taut and younger. Try Efamol Pure Evening Primrose Oil, 90 x 500mg capsules, £9.55 (www.boots.com).

The best anti-ageing news ever?

Chocolate has been shown to help improve skin hydration, make it look smoother and even helping to protect it against UV damage! Choose high antioxidant brands such as Choxi+ (www.prestat.co.uk) as it includes flavanols, and it is these that seem to have such a positive effect. Swap any recommended snack on this plan for two to three squares of Choxi+.