Before starting any weight-loss programme, please readHow to choose your meal plan so that you make sure you follow the plan that's right for you.
This nutritionally balanced meal plan is suitable for men only and contains 1,800 calories a day, at least five portions of fruit and veg and is carb-counted for you.
Download the1,800 calories a day meal plan (PDF, 1MB)
Monday's meal plan
Tuesday's meal plan
Wednesday's meal plan
HaveAvocado, banana and cashew toast for breakfast followed by a salmon and cucumber sandwich for lunch and thesePork chops with roasted pear, apple and new potatoesfor dinner. Try a slice of thisBanana breadas a snack.
Thursday's meal plan
After a breakfast of porridge oats, have a chicken salad sandwich for lunch with a slice ofFruity oatbake. With a snack ofHealthy hummusand your tea ofSpeedy salmon pastafinished off with a dessert ofRaspberry shortbread mess.
Friday's meal plan
Start your Friday with All Bran followed by aWholemeal fruit bar. For lunch have a chicken sandwich with a side ofSpicy roasted chickpeas.Dinner is thisCod with tomato sauce followed by a bowl ofApple Charlotte.
Saturday's meal plan
Breakfast consists of aMicrowave mug of apple and cinnamon fruity porridgefollowed by a late-morning snack ofQuick fruit bread. For lunch, try aMackeral salsa wrapand for dinner thisChicken in a pot. For a snack try a slice of thisPear and almond tray bake.
Sunday's meal plan
For breakfast haveAvocado, banana and cashew toastfollowed by a lunch ofSpicy butternut squash soup. For tea have theseTortillas stuffed with chicken and salad and for a snack aSpiced apple and raisin muesli bar.