Not one but two poached eggs on two slices of wholegrain toast washed down with a small glass of fresh fruit juice is an excellent way to the start the day. Just don't make a habit of it. Remember that wheras it's the most important meal of the day, it's also important that you vary it.

Lunch might get a little meaty if you opt for the alluring roast dinner! It's a big meal and you're allowed three slices of lean roast beef, lamb, pork or chicken with three small roast potatoes. Top it off with a small Yorkshire, veg and gravy - it's a meal well earned after your strict week. Remember to eat things like this slowly, and allow them to digest.