Diet Plan 1 TOTAL CALORIES ~1000 Breakfast Apple Oatmeal

1/2 cup water 3/4 cup skimmed milk 2 oz (1/3 cup) oatmeal (rolled oats) 1/2 an apple (grated) 1/4 tsp cinnamon

Bring the water, oats, and half the milk to the boil. Continue to boil whilst stirring (for 5 minutes), and add grated apple. Add further milk to cool. Snack

Small handful of unsalted nuts (almonds, walnuts, brazil nuts, etc).

Lunch Scrambled Egg on Toast

1 large egg 1 tbsp fat-free milk 1 slice whole wheat bread 1/2 oz low-fat shredded cheese

Beat egg with the milk and scramble in a non-stick pan or microwave, Toast the bread, top with scrambled eggs and cheese. Dinner

1/2 avocado, sliced 2 oz cooked chicken, chopped 2 cups shredded lettuce 6 cherry tomatoes 1/2 cup sliced red pepper 1 thinly sliced red onion

1 tbsp low-fat dressing

Diet Plan 2 TOTAL CALORIES 995 Breakfast

1 whole wheat english muffin 2 pats of low-fat butter 1 cup of fruit 1 tea or coffee 8 ounces of water

Lunch

1 large tossed salad with 2 tbps dressing 1/2 cup of tuna salad 1 cup of low-fat wheat thin crackers 12 ounces of diet soft drink

Snack

1 cup of sliced fruit

Dinner

1 small tossed salad (with 2 tbsps of dressing) 6 ounces of grilled skinless chicken breast 1 cup of green breans 2 pats low-fat butter 12 ounces of water

Diet Plan 3 TOTAL CALORIES 1000 Breakfast Banana Smoothie

1 cup [8 oz] plain, low-fat yogurt 1 tsp honey 1/2 banana 1 cup fresh/frozen berries 1 tbsp flaxseeds

Blend together. Snack

2 cups popcorn (air popped)

Lunch Tuna Salad

1 chopped apple, chopped 3 oz water packed tuna, drained 2 celery sticks, sliced 2 cups lettuce leaves 1 tbsp low-fat mayonnaise 1/4 cup plain low-fat yogurt 4 walnuts, chopped

Mix salad ingredients and top with walnuts Dinner Hamburger

4 oz very lean ground beef 1 tbsp ketchup 1 small grated carrot

1/2 finely chopped onion 1 egg white, beaten 2 cups lettuce, shredded 1/2 cup cucumber, sliced 1 tomato, sliced

Mix the ground beef, grated carrot, onion and ketchup to