Your Health: Simple 30 Day Diet

To maintain their current weight, most women need to eat 2000 calories a day; men need 2,500. So to lose weight at a moderate, healthy rate, aim to eat 500 calories fewer each day than you at the moment.

Note: Please visit your doctor before following these food, diet and exercise guidelines.

Week One
Monday
Breakfast: Small bowl of cereal, _ cup skim milk, 1 small banana.

Light meal: Chicken on a bread roll: 1 bread roll, 1 slice of chicken breast, 1 tomato, lettuce, 1 small apple, 1 can sugar-free lemonade.

Main meal: Rump steak: 1 rump steak, 1 potato baked or microwaved with one tablespoon of light sour cream, steamed broccoli.

Snack: _ cup milk for tea and coffee, 1 small tub fat-free yoghurt, small orange sliced and sprinkled with sugar substitute.

Today, do some stretches for fifteen minutes while you watch TV. Alternatively, march on the spot while watching.

Tuesday
Breakfast: 2 crumpets, toasted, with 1 tablespoon honey. 1 small tub low-fat yoghurt.

Light meal: Water-packed tuna and salad on pitta bread - 1 single-serve can of tuna, in a medium size pita pocket, with tomato, lettuce, cucumber, or any other salad vegetable. A handful of grapes to follow.

Main meal: Chicken drumsticks with barbecue sauce: 2 chicken drumsticks, skin removed. Fry in a pan sprayed with oil, with a small onion, and a courgette. Serve over boiled or steamed rice, with two tablespoons of barbecue sauce.

Snack: _ cup milk for tea and coffee, 1 medium mandarin, air or microwave popped popcorn.

Wednesday
Breakfast: 1 small bowl rolled oats, _ cup skim milk, _ punnet strawberries.

Light meal: Cheese and salad on bread roll- 1 slice Swiss cheese, with sliced red onion and mustard on a bread roll with tomato, or any other salad vegetable. A small apple.

Main meal: Fish: 1 slice of lightly crumbed fish (from packet, cooked according to directions), with fresh or frozen corn cob, one glass of white wine.

Snack: _ cup milk for tea and coffee, _ melon, 2 kiwi fruit.

Thursday
Breakfast: 2 slices wholemeal sandwich bread, toasted, 2 cooked mushrooms and tomatoes.

Light meal: Bacon omelette: 1 lean rasher bacon, _ onion chopped, two eggs lightly beaten, _ cup skim milk, with small bread roll, and lettuce. 1 small apple.

Main meal: Oven-roasted chicken: 1 small chicken breast with skin removed, one egg white, 2 tablespoons of corn-flake crumbs, 1 roasting potato. Dry the chicken breast, dip in egg white, then coat with corn-flake crumbs. Set on a rack with a medium-sized roasting potato and roast.

Snack: _ cup milk for tea and coffee, 1 small tub fat-free yoghurt, _ melon.

Friday
Breakfast: Small bowl cereal, with 1 teaspoon honey, _ punnet strawberries

Light meal: Vegetable chill taco: 2 taco shells, 1 large tomato chopped, shredded lettuce, chopped green bell pepper, 2 tablespoons sweet chilli sauce.

Main meal: Baked potato, ham, and pineapple: bake large potato, split in half, scoop out, mix potato with 2 slices of ham chopped, and one pineapple ring, chopped. Pile filling mixture into shells. Sprinkle with two tablespoons of low-fat shredded cheese and grill until golden.

Snack: _ cup milk for tea and coffee, 2 low-fat biscuits.

Today, clean out the fridge and pantry. Toss out all unhealthy food choices, like cream, butter, chocolate, and cakes.

Saturday
Breakfast: 2 toasted crumpets, topped with 2 teaspoons jam. Small tub low-fat yoghurt.

Light meal: Salmon sandwich: 2 slices wholemeal bread; single-serve can of pink salmon, 1 tablespoon capers, 1 small apple.

Main meal: Cheese and spinach tortellini: small serve, topped with fresh tomato sauce. Tomato and lettuce salad. Tub of diet pudding.

Snack: _ cup milk for tea and coffee, 1 medium mandarin, air or microwave popped popcorn.

Sunday
Breakfast: One small dieters' muffin, small banana, tea or coffee.

Light meal: Burger with lettuce and tomato; one small orange.

Main meal: Slice of chicken pot pie, with steamed peas and carrots. Glass of white wine.

Snack: _ cup milk for tea and coffee, 1 cup fresh fruit salad, air or microwave popped popcorn.

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Shopping list
Pantry items
1 packet low-fat cereal
Honey
1 single-serve can of tuna
Bottle white wine
Taco shells
Chilli sauce (sweet)
Pineapple rings, unsweetened
1 single-serve can of salmon
Jar capers
Small tub diet pudding.
One small dieters' muffin

Grains
2 slices wholemeal sandwich bread
4 bread rolls
Packet crumpets
Pitta bread

Dairy
2 cartons skim milk
1 carton light sour cream
3 small tubs fat-free yoghurt
Packet of Swiss cheese slices
Shredded low-fat cheese

Protein (meat and fish)
1 slice of roll chicken breast
1 rump steak
2 small chicken breasts
Packet frozen crumbed fish slices
2 slices of ham
Chicken pot pie (baked)

Vegetables/ fruit
1 baking potato
6 tomatoes
broccoli
2 lettuce
2 cucumber
1 white onion
1 red onion
1 courgette
1 corn cob
2 mushrooms
1 bell pepper
Packet of frozen peas and carrots

1 banana
3 apples
3 small oranges
Grapes
1 mandarin
1 punnet strawberries
2 kiwi fruit

Week Two
Monday

Breakfast: 2 slices toasted wholemeal bread, small can of baked beans, small banana

Light meal:

Main meal: Fish burger: slice crumbed fish, microwaved. Bread roll. 1 teaspoon tartare sauce. Lettuce salad. Small orange.

Snack: _ cup milk for tea and coffee, cup of low-calories jelly, 4 rice crackers with 1 teaspoon low-cal jam

Tuesday
Breakfast: Small bowl cereal, with 1 teaspoon honey, _ punnet strawberries

Light meal: Smoked turkey breast roll: slice turkey breast on bread roll with a tablespoon barbecue sauce. Small pear.

Main meal: Lamb steak: brush small lamb steak with oil, grill. 2 tomatoes, grilled. 1 small microwaved potato, with 1 tablespoon plain yoghurt.

Snack: _ cup milk for tea and coffee, 1 small banana, 5 rice crackers.

Wednesday
Breakfast: Small bowl cereal, _ cup milk. 2 apricots.

Light meal: Tuna and salad pitta bread: can single-serve water-packed turn in medium pitta bread, with tomato and cucumber. 1 apple

Main meal: Fillet steak: 2 slices fillet steak, 1 potato baked or microwaved with one tablespoon of light sour cream, steamed broccoli.

Snack: _ cup milk for tea and coffee, 1 cup low-cal jelly, handful of grapes

Thursday
Breakfast: 2 crumpets, 1 teaspoon of honey, small banana

Light meal: Egg salad roll: bread roll with chopped hard-boiled egg mixed with 1 teaspoon mayonnaise, chopped lettuce. 1 apple.

Main meal: Pasta, chicken, mushrooms: Small serve pasta, with small chicken breast (skinned), topped with mushrooms cooked in oil-brushed pan. Low-cal jelly.

Snack: _ cup milk for tea and coffee, small ice-cream.

Friday
Breakfast: Small bowl oatmeal, half cup skim milk, _ punnet strawberries

Light meal: Ham sandwich with tomato on 2 slices wholemeal bread with cup of low-cal soup. 2 apricots

Main meal: Chicken drumsticks with barbecue sauce: 2 chicken drumsticks, skin removed. Fry in a pan sprayed with oil, with a small onion, and a courgette. Serve over boiled or steamed rice, with two tablespoons of barbecue sauce.

Snack: _ cup milk for tea and coffee, 2 low-cal biscuits.

Saturday
Breakfast: Small bowl cereal, _ cup milk. Small banana.

Light meal: Grilled cheese sandwich with 2 slices of Swiss cheese. Salad. 1 large kiwi fruit.

Main meal: Large bowl TeamCasey's Chicken soup (see recipes), bowl of canned soup; 1 slice wholemeal toast. Salad of lettuce and tomato. 1 orange.

Snack: _ cup milk for tea and coffee, 1 tub low-fat yoghurt.

Sunday
Breakfast: 2 thin pancakes (made with pancake mix and skim milk), small banana, 1 teaspoon honey.

Light meal: Water-packed tuna and salad on pitta bread - 1 single-serve can of tuna, in a medium size pita pocket, with tomato, lettuce, cucumber, or any other salad vegetable. A handful of grapes to follow.

Main meal: 2 vegetarian franks, small tin baked beans, with one slice wholemeal toast. Salad. 1 medium peach.

Snack: _ cup milk for tea and coffee, 1 apple, 2 rice cakes with low-cal jam.

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Shopping list
Pantry items
Tartare sauce
1 small can baked beans
Packet cereal
Honey
Barbecue sauce
2 can single-serve water-packed tuna
Packet low-cal jelly
1 egg
1 packet low-cal soup
Oil spray
Packet low-cal biscuits
Packet pancake mix
Rice cakes
Low-cal jam

Grains
Packet rice crackers
6 slices wholemeal bread
2 bread rolls
2 medium pitta bread pockets
Packet crumpets
Pasta
Rice
Small tin baked beans

Dairy
2 cartons skim milk
Jar of plain yoghurt
1 small jar light sour cream
Swiss cheese
2 small tubs low-fat yoghurt

Protein (meat and fish)
Smoked turkey breast roll
1 lamb steak
1 small fillet steak
Slice crumbed fish (frozen)
1 small breast chicken
2 chicken drumsticks
Vegetarian franks

Vegetables/ Fruit
Lettuce
5 tomatoes
2 potatoes
2 cucumber
broccoli
mushrooms
1 onion
1 courgette

1 oranges
4 small bananas
1 punnet strawberries
1 pear
2 bananas
4 apricots
3 apples
Grapes
1 large kiwi fruit
1 medium peach

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Week Three
Monday

Breakfast: 2 slices fruit bread, toasted. Small banana.

Light meal: Vegetarian burger with lettuce and tomato; one small orange.

Main meal: Pork and peanuts: 1 small pork steak, grilled, 1 tablespoon of prepared satay sauce, on a bread roll with tomato and lettuce. Scoop of diet ice cream with _ banana.

Snack: _ cup milk for tea and coffee, 2 rice cakes.

Tuesday
Breakfast: Small bowl cereal with half cup skim milk. 2 apricots, dried.

Light meal: Corn and cheese potato: 1 large potato, 1 small can of creamed corn, tablespoon of low-fat shredded cheese. Microwave potato, scoop out centre, mix with corn. Refill potato shell, sprinkle with cheese, grill. Handful of raisins.

Main meal: One serving of frozen dieters' beef teriyaki, steamed rice, steamed broccoli. Small can of drained lychees.

Snack: _ cup milk for tea and coffee, 1 tub low-fat yoghurt, 1 apple.

Wednesday
Breakfast: 2 crumpets toasted, with 1 tablespoon low-cal jam.

Light meal: Smoked beef on roll: 2 think slices smoked beef on bread roll with lettuce and tomato. 1 small orange.

Main meal: 2-egg cheese omelette, with peas. Make omelette with 2 tablespoons of low-fat shredded cheese. Steam fresh peas. _ sliced melon.

Snack: _ cup milk for tea and coffee, 2 scoops low-fat diet ice-cream.

Thursday
Breakfast: Small muffin.

Light meal: Fish burger: slice crumbed fish, microwaved. Bread roll. 1 teaspoon tartare sauce. Lettuce salad. Small orange.

Main meal: Cheese and spinach tortellini: small serve, topped with fresh tomato sauce. Tomato and lettuce salad. Tub of diet pudding.

Snack: _ cup milk for tea and coffee, 1 small tub yoghurt

Friday
Breakfast: 2 slices wholemeal bread with mushrooms and tomato.

Light meal: Fetta cheese with salad. Large salad with lettuce, tomato, cucumber with cubed fetta cheese. One slice bread. Small pear.

Main meal: Pasta, chicken, mushrooms: Small serve pasta, with small chicken breast (skinned), topped with mushrooms cooked in oil-brushed pan. Low-cal jelly.

Snack: _ cup milk for tea and coffee, handful raisins.

Saturday
Breakfast: 1 slice wholemeal bread, toasted, with one poached egg, tomato.

Light meal: Curried egg on toast: 2 eggs lightly beaten, sprinkle of curry powder, microwaved on 1 piece wholemeal toast, with salad. Three dates.

Main meal: Takeaway hamburger, with salad. Fresh fruit salad.

Snack: _ cup milk for tea and coffee, small muffin.

Sunday
Breakfast: 1 thin slice brioche, _ punnet strawberries.

Light meal: Green salad with 2 slices ham, 2 tablespoons cranberry sauce, 1 slice wholemeal bread.

Main meal: Roast lamb with mint sauce: 2 slices of roast lamb (no fat), with mint sauce. Baked potato with 1 tablespoon light sour cream. Peas. Small banana, sprinkled with brown sugar and grilled.

Snack: _ cup milk for tea and coffee, 1 small tub yoghurt.

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Shopping list
Pantry items
Dried apricots
Raisins
Dates
Pasta
Jar peanut butter
Bottle satay sauce
Small can of creamed corn
Rice
Small can lychees
2 eggs
Tartare sauce
Cranberry sauce
Mint sauce

Grains
2 slices fruit bread
4 slices wholemeal bread
4 bread rolls
2 small muffins

Dairy
2 cartons skim milk
Jar of plain yoghurt
Light sour cream
Dieters' low-fat ice cream
Packet low-fat shredded cheese
2 small tubs low-fat yoghurt
Tub of diet pudding
Small serve cheese and spinach tortellini

Protein (meat and fish)
Vegetarian burger
1 packet diet beef teriyaki (frozen)
2 slices smoked beef
1 small pork steak
Small chicken breast
Crumbed fish, frozen.
2 slices ham
2 slices roast lamb

Vegetables/ Fruit
2 x Lettuce
6 tomatoes
1 large potato
Broccoli
Fresh peas
Bottle of fresh light chunky tomato sauce
1 cucumber
Mushrooms

3 small bananas
Punnet strawberries
3 small oranges
1 apple
1 melon
1 pear

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Week Four
Monday

Breakfast: Small bowl cereal, with 1 teaspoon honey, _ punnet strawberries

Light meal: Smoked turkey breast roll: slice turkey breast on bread roll with a tablespoon barbecue sauce. Small pear.

Main meal: Lamb steak: brush small lamb steak with oil, grill. 2 tomatoes, grilled. 1 small microwaved potato, with 1 tablespoon plain yoghurt.

Snack: _ cup milk for tea and coffee, 1 small banana, 5 rice crackers.

Tuesday
Breakfast: 2 crumpets, toasted, with 1 tablespoon honey. 1 small tub low-fat yoghurt.

Light meal: Water-packed tuna and salad on pitta bread - 1 single-serve can of tuna, in a medium size pita pocket, with tomato, lettuce, cucumber, or any other salad vegetable. A handful of grapes to follow.

Main meal: Chicken drumsticks with barbecue sauce: 2 chicken drumsticks, skin removed. Fry in a pan sprayed with oil, with a small onion, and a courgette. Serve over boiled or steamed rice, with two tablespoons of barbecue sauce.

Snack: _ cup milk for tea and coffee, 1 medium mandarin, air or microwave popped popcorn.

Wednesday
Breakfast: 2 slices toasted wholemeal bread, small can of baked beans, small banana

Light meal: Cup of soup, salad. Small pear, and grapes.

Main meal: Fish burger: slice crumbed fish, microwaved. Bread roll. 1 teaspoon tartare sauce. Lettuce salad. Small orange.

Snack: _ cup milk for tea and coffee, cup of low-calories jelly, 4 rice crackers with 1 teaspoon low-cal jam

Thursday
Breakfast: Small muffin. Glass of unsweetened orange juice.

Light meal: Peanut butter and raisin sandwich - one tablespoon peanut butter, 1 tablespoon raisins on wholemeal bread. Small banana.

Main meal: Tacos. Dry-fry 100g mince with one onion. Load onto 2 tacos with lettuce, tomato, chilli sauce. One orange.

Snack: _ cup milk for tea and coffee, tub of low-fat yoghurt. Handful of grapes.

Friday
Breakfast: 2 crumpets toasted, with 1 tablespoon low-cal jam.

Light meal: Smoked beef on roll: 2 think slices smoked beef on bread roll with lettuce and tomato. 1 small orange.

Main meal: 2-egg cheese omelette, with peas. Make omelette with 2 tablespoons of low-fat shredded cheese. Steam fresh peas. _ sliced melon.

Snack: _ cup milk for tea and coffee, 2 scoops low-fat diet ice-cream.

Saturday
Breakfast: 2 slices fruit bread, with 1 tablespoon low-cal jam, topped with shredded apple.

Light meal: Curried tuna sandwich. Single-serve water-packed tuna sprinkled with curry powder on 2 slices wholemeal bread. Grapes.

Main meal: One slice takeaway pizza. Salad with lettuce, and assorted greens. 1 orange.

Snack: _ cup milk for tea and coffee, _ sliced melon. 5 dates.

Sunday
Breakfast: 2 pancakes, handful of raspberries.

Light meal: Beans on toast. Small tin baked beans on 2 slices wholemeal toast, with mushrooms. Apple.

Main meal: Salmon with dill. 200g salmon steak, grilled. 2 small new potatoes steamed, sprinkled with dill. 2 scoops diet ice cream.

Snack: _ cup milk for tea and coffee, 1 apple, 10 small rice crackers.

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