On this 1,400 calories a day diet you should lose between 1 & 4lbs a week.
Choose a breakfast, 1 mid-morning meal, a lunch, 1 mid-afternoon meal &
a dinner.

Breakfast

• Smoothie – ½ pt skimmed milk, 50g fruit yogurt & 2 pieces fruit
• 60g (7 tbsp) porridge + few nuts & chopped apple
• 6 tbsp branflakes + milk & chopped apple
• 2 Weetabix + milk & 100g fruit yogurt
• 50g (6 tbsp) porridge + blueberries
• 6 tbsp wholewheat muesli + 50g natural yogurt
• Poached egg, 2 grilled bacon rashers, tomato & mushrooms

Mid morning

• 15 cashew nuts & 1 apple
• Grilled chicken breast & salad
• Sweet potato & 10 tbsp cottage cheese with chives
• 50g low fat cheese & 1 apple
• Grilled turkey breast & salad
• 15 almonds
• Tuna, lettuce & cucumber sandwich

Lunch

• Chicken strips (1 breast), red pepper, celery sticks & 2 tsp humous
• 80g bean mix salad & lemon juice
• Chicken breast + ½ avocado salad
• 150g prawns in cherry tomato salad
• Grilled chicken breast & rocket in wholemeal pitta
• Wholemeal pasta + tuna & sweetcorn
• Grilled chicken & 40g bulgar wheat with peppers

Mid afternoon

• 2 Ryvita & 50g mozzarella
• 1 boiled egg & 50g mozzarella salad
• 130g salmon in rocket salad
• 15 brazil nuts
• 1 grapefruit
• 15 red grapes
• Small yogurt + piece of fruit

Dinner

• Grilled salmon with lemon, basil & vegetables
• Medium salmon & steamed broccoli
• 100g mozzarella baked over a mix of vegetables with 1tsp olive oil
• 3 egg omelette with onion & mushroom
• 80g lean beef mince, ½ onion, green pepper, tin tomatoes & 30g wholemeal pasta
• Chicken stir fry & assorted vegetables
• Lean steak & vegetables + 200ml glass of wine