Breakfast: Muesli is the best choice as it is high in fibre, with nuts, seeds and mixed cereals
Cost: With 200ml milk, 36p
Lunch: Ham salad, sweetcorn and a Satsuma
Dinner: Make a sauce of lamb and the chopped tomatoes which gives 4 servings. Portion penne pasta and the sauce, with half the broccoli. Banana and yogurt
Total calories: 870 (plus tea and coffee)
Breakfast: Multigrain, seeded bread has extra protein and oils from the seeds. 2 slices toast with spread, 1 glass ruby grapefruit juice
Lunch: Tuna salad with an apple and a satsuma
Dinner: Jacket potato with cheese and salad. Banana
Total calories: 906
Breakfast: Muesli with milk, 1 satsuma
Lunch: Cheese sandwich and an apple
Dinner: 2-egg omelette and sweetcorn, 1 mashed potato. Yogurt and banana
Total calories: 1,219
Breakfast: 1 egg, boiled or poached, 1 slice toast, 1 glass grapefruit juice
Lunch: Tuna sandwich, yogurt, banana
Dinner: Second portion of lamb sauce with pasta. Salad with grated carrot apple and satsuma
Total calories: 1,009
Breakfast: Muesli with milk and a grated apple
Lunch: 1 slice toast, half a tin baked beans and a glass of grapefruit juice
Dinner: Jacket potato with lamb sauce. Carrots and the other half
of broccoli. Satsuma, banana
Total calories: 1,104
Breakfast: Smoothie made with 1 banana and 200ml milk, 1 slice toast.
Lunch: Egg salad with grated carrot and tomato. Glass grapefruit juice
Dinner: Fourth portion of penne pasta and lamb sauce. Salad. Yogurt and satsuma
Total calories: 854
Breakfast: Muesli and milk topped with 1 sliced banana OR 2 eggs scrambled on 1 slice toast and glass grapefruit juice.
Lunch: Half tin baked beans on 2 slices toast, 1 tomato, sliced. The other half tin of peaches
Dinner: Portion pasta with sauce of tuna and sweetcorn and half tin chopped tomatoes. Yogurt and apple
Total calories: 1,064
An average day's calories: 1,000
- Write a list of meals for the week. This isn't difficult as most people don't vary breakfast much
- Buy the exact amount you need, e.g., 7 tomatoes or 1 slice of ham
- Buy from the deli counter and don't be afraid to ask for 1 slice
- Buy all fruit and vegetables loose. The same amount pre-packaged costs on average of 30p more
- Don't have seconds. Each extra serving is another £1 and extra calories!
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Woman's Own's diet guru Monica Grenfell has a degree in food science and nutrition, and has published a host of best-selling books, including the famous 5 Days To A Flatter Stomach.
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