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Day 4

Breakfast:
1/2 grapefruit, 1 apple, natural yogurt with a little honey and chopped nuts
Light meal or snack:
Baked potato with butter or 1 tbsp sour cream and chopped fresh herbs, coleslaw, 1 ripe sweet pear
Main meal:
Vegetable and cheese casserole: Wash and slice 1 green, 1 red and 1 yellow pepper, 2 courgettes, 3 tomatoes, 1 large onion and 2 cloves garlic. Rub casserole dish with olive oil. Add vegetables in layers, sprinkling each layer with a little olive oil and chopped parsley and basil. Cover with foil and bake at 180C (gas mark 4) for 45 mins. Remove foil, sprinkle with 2 tbsp grated Parmesan and return to oven until cheese is golden. Serve with steamed broccoli and have 1 orange for pudding

Day 5

Breakfast:
Porridge made with water and 1tbsp single cream, 1 slice wholewheat bread or toast with a little butter.
Light meal or snack:
Winter salad: Mix shredded white cabbage, orange juice, 4 soaked dried apricots and 2 tbsp chopped walnuts. Top with a dressing of 2 tbsp natural yogurt, 2 tsp runny honey and grated lemon rind. Stewed apple cooked with cinnamon and cloves.
Main meal:
Watercress Soup and grilled spiced chicken. Allow 1 skinned chicken breast per person and cook extra as this is delicious cold the next day. Chop onion and garlic and put in bowl with natural yogurt. Heat 1 tsp each coriander and cumin seeds for 2 mins. Crush and add to yogurt with half a tsp chilli powder. Pour over chicken and leave for 1 hour to marinate. Grill the chicken 10 mins each side, basting occasionally with marinade. Serve with steamed leeks and carrots.

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