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Your daily eating plan: Part Two

  Want to fit into that party frock by Christmas?

Just follow the second part of our eating plan for days five, six and seven.

Day Five:

• Breakfast: Old-fashioned porridge Bring 3 cups water to a brisk boil. Add 2/3 cup oats, stirring well. When smooth and beginning to thicken, reduce heat to low and simmer for 30 minutes, stirring occasionally.

  Meanwhile, grill or dry fry 60g/2oz lean bacon. Remove oats from heat, stir in 1/3 cup unsweetened apple sauce and 1 tbsp slivered almonds. Sprinkle with cinnamon and nutmeg and serve with bacon and 1/4 cup cottage cheese on the side.

• Lunch: Chilli In a large non-stick sautÈ pan, heat 1 tsp olive oil. Add 140g/41/2 oz lean beef mince or minced turkey (vegetarians can substitute 1 cup of vegetable protein mince).

  SautÈ meat, stirring often, until lightly browned. (If using veggie mince, heat until blended with the oil - about 2 mins.) Add 1/4 cup finely chopped onion, 1 tsp chilli powder, 1 minced garlic clove, black pepper, 1 cup salsa or canned chopped tomatoes, and 1/4 cup canned kidney beans (drained and rinsed).

• Simmer, stirring occasionally, until onion is soft - about 20 mins. Place in bowl and top with low-fat grated cheese.

• Dinner: prawns with vegetables In a large frying pan, heat 1 tsp olive oil over a medium flame.

  SautÈ a cup of trimmed and sliced asparagus spears, 3/4 cup chopped onions, 1 chopped green pepper and 2 minced cloves garlic. Stir often until tender.

  Add 140g/41/2 oz prawns, 1/4 cup dry white wine, 1-2 tsp lemon juice. Lower heat and simmer until prawns are pink. Dessert: 1 peach.

• Breakfast: Spanish omelette Lightly oil a frying pan and heat over a medium flame. Add 2 tbsp each of finely chopped onions and green pepper. SautÈ until tender.

  Remove vegetables from pan and set aside. Beat 4 large egg whites with 1 tbsp skimmed milk. Stir in 1 tsp chilli powder. Heat 1 tsp olive oil in the pan over a medium heat. Pour in the egg whites and cook until almost set.

  Then place vegetables, 1/4 cup canned kidney or cannellini beans and 30g/1oz low-fat grated cheese on top. Fold with a spatula and continue cooking until lightly browned. Serve with 1 tbsp salsa. Dessert: One orange.

• Lunch: grilled chicken salad Toss 1 cup of lettuce leaves with 1 cup broccoli florets, 1/2 sliced green pepper and a medium sliced tomato. Combine 1 tbsp oil and vinegar dressing with 1 tbsp lemon juice, 1 tsp Worcestershire sauce and ground pepper to taste.

  Toss with salad. Top with 90g/3oz cooked skinless chicken breast cut into bite-sized chunks. Dessert: Medium-sized pear.

• Dinner: grilled salmon Preheat grill. Brush 140g/41/2oz salmon steak with olive oil and sprinkle with herb mix made with 1/2tsp each of dried rosemary, tarragon and dill. Grill for 4-5 minutes each side, turning once.

  Meanwhile, steam 2 cups of courgettes sliced into strips for 4-6 minutes until tender. Dessert: 1 apple.

  Bean salad: provides
  a balanced carbohydrate

• Breakfast: vegetable omelette Steam 1 cup sliced asparagus spears. Heat 1tsp olive oil in a frying pan. SautÈ 1/4cup chopped onions and 1/2cup sliced mushrooms until soft. Remove and set aside.

  Beat 4 egg whites with 1tbsp skimmed milk. Stir in onion and mushrooms. Lightly oil pan, cook eggs on medium until almost set. Top with asparagus and cook until browned. Serve with 3 strips of grilled/dry fried turkey bacon with 2/3cup mandarin segments.

• Lunch: stuffed tomatoes Combine 90g/3oz tuna (drained), 1tbsp light mayonnaise, 1/4 cup chopped celery, 1tbsp chopped onion. Stuff mixture into shells of 2 large hulled tomatoes. Dessert: 1 nectarine.

• Dinner: chicken marinara with three-bean salad Steam 11/2 cups sliced green beans. Mix with 1/4 cup each of drained canned chickpeas and kidney beans. Blend 1tsp olive oil, 2tbsps cider vinegar, 1tsp each dried chives, parsley and basil. Toss beans in dressing and leave to marinade.

  For chicken: Preheat oven to 230c/Mark 8. Place 60g/2oz skinless chicken breast in a large piece of foil. Top chicken with 2tbsp tomato pasta sauce and 30g/1oz low-fat shredded mozzarella. Parcel foil over chicken, leaving space for air. Bake for 20 minutes. Serve with bean salad.