DIET MENU FOR WEEK 1

Before you start using the menus, please note there are some important points to bear in mind :-

1. The meals have been portion controlled by using standard American Measuring Cups (available at most cook shops).

2. You can change things around for any day e.g. have your main meal at lunchtime and your "lunch" in the evening. Snacks also are interchangeable. I love a Starbucks skinny cappuccino to revive me on a "shop 'til I drop" day!

3. Although the menus show 7 days for each week, you can take the days in any order you like but, once you have started a day, you must only eat what is on that day.

4. Although it is tempting, do NOT increase the amount of vegetables or salad - even though they are low in calories. You must retrain your eye to having a smaller amount on your plate and your stomach to getting used to a smaller amount. (Fruit and vegetables etc. can still really stretch your stomach.) Whilst you are dieting you must cover this slight shortfall of fruit and vegetables with a good multivitamin. Once you have reached your goal weight and want to maintain it, then you can start to eat much more of it.

5. Any meal with an asterisk (*) against it, means there is a simple recipe . It makes four of your controlled portions, so it's useful to freeze a portion or two (if your family hasn't had them) for quick preparation on a busy evening.

6. Shopping correctly and having the right food at home is the key to successfully following these menus (see shopping lists attached to the menus). So a bit of forward planning is needed. You can then pick which day fits in with your schedule for the following day. E.g. if you are eating out at an Italian restaurant it would be sensible to pick the Spaghetti Bolognese and then order a starter portion. Steak day for a pub meal. Chicken tandoori day for an Indian meal out etc. Coming home late, then grilled fish or lamb chops are quick and easy - make it work for you.

7. Spice it up! Plain meals can be brought to life with herbs, spices, mustard and marinades. (No oil though.)

8. Exercise regularly . It is much better to exercise when you lose weight because you lose more fat and less lean body mass.

9. Any alcohol drunk will add a significant amount of calories, so be VERY CAREFUL. Abstinence is best. (Easier said than done - don't I know it!!)

The diet menus can be used for the whole family, so you don't feel on your own and different from everyone else.