Breakfast
7-8.30am

Option 1
Bowl of oats and mixed berries, cooked together. “Oats are rich in fibre that’ll keep you feeling full and less likely to binge later”, says Dr Ross Sherman, an eating-plan designer.

Option 2
Two boiled eggs, two slices of whole-wheat bread. “People who eat two eggs eat fewer calories throughout their day.”

Option 3
Muesli, banana and milk. “Eating multiple grains, including oats, keeps your blood sugar even – which is important to fight fat.”

Option 4
Two-egg omelette with capsicum, chilli pepper, mozzarella cheese and tomato. “A compound in chilli can raise your metabolism by up to 25 percent for several hours.”

Lunch
12.30-2pm

Option 1
Tuna, avocado salad. “It’s loaded with healthy fats, is high in protein and low in carbs, making for a perfect balance of nutrients.”

Option 2
Sliced turkey and mixed salad sandwich on whole wheat. “Turkey is almost devoid of fat and eating slow-digesting carbs like the bread will make you burn more fat throughout the day.”

Option 3
Thai green chicken curry. “The benefits of the chillies are multiplied in this no-carb curry.”

Option 4
Sushi with brown rice. “It’s high in protein, Omega-3s and fibre for totally guilt-free eating that still tastes good.”

Mid-afternoon snack
3-4.30pm

Option 1
Beef jerky and an orange. “The jerky is pure protein, while the orange’s vitamin C dilutes fat, making it easier to flush out your system.”

Option 2
Chicken soup. “It’s squashed full of vial weight-loss nutrients and protein that will hike up your metabolism.”

Option 3
Yoghurt, sliced banana, mixed nuts in a bowl. “Studies show that people who regularly eat nuts have lower body-fat percentages than those who don’t.”

Option 4
Cottage cheese on Ryvita. “The cheese is rich in calcium and research has found that people with a dairy-rich diet are slimmer than those who shun the white stuff.”

Dinner
7-8.30pm

Option 1
Chicken stir-fry on a bed of vegetables. “Stir-fries only loosen the belt buckle when eaten with carb-filled noodles. A bed of antioxidant-rich veggies gives you a shrinking waistline.”

Option 2
Grilled salmon, half a cup of brown rice, mixed veggies. “The fish is a rich source of Omega-3s which are proven to aid in weight loss.”

Option 3
Ground turkey and bean fajitas. “Beans are high in protein and blunt the effects carbs have on your blood sugar, making you less likely to gorge on late-night snacks.”

Option 4
Small fillet steak on bed of vegetables. “Lean steak is rich in creatine which maintains your muscle mass making you burn more calories.”

These makes me really happy!

Option 2 Two boiled eggs, two slices of whole-wheat bread. "People who eat two eggs eat fewer calories throughout their day." Option 3 Muesli, banana and milk. "Eating multiple grains, including oats, keeps your blood sugar even - which is important to fight fat." Option 4">