The alli Diet Plan: Your Essential Guide to Success with alli. Литагент HarperCollins USD

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1394kcal, 35.6g fat and 5 portions of fruit and vegetables.

      Day 6

Breakfast	2 Buttermilk Pancakes with 3 tsp maple syrup, 1 chopped banana and 1 rounded tbsp half-fat sour cream.
Mid-morning	Glass of milk from allowance.
Midday meal	1 portion Hot Garlicky King Prawn Salad; 1 sultana cookie (M&S) or equivalent.
Afternoon	80g grapes.
Evening meal	1 portion Chinese-style Soup with Tiny Pork Balls; 1 portion Steak and Mangetout Stir-fry.
Nutrition	1381kcal, 33.6g fat and 5 portions of fruit and vegetables.

      Day 7

Breakfast	2 slices lean back bacon, grilled with 1 tomato; 2 small slices (50g) wholemeal bread, toasted and spread with 2 tsp (10g) olive spread.
Mid-morning	200ml orange or other unsweetened juice.
Midday meal	Mexican Chicken in Chocolate with 1 portion Warm Potato Salad with Herbs; 1 serving Sweetcorn Salsa and 90g steamed green beans.
Afternoon	150g pot virtually fat-free yogurt.
Evening meal	1 portion Creamy Cherry Tomato Soup; 1 serving Apple and Cranberry Crisp.
Nutrition	1410kcal, 39g fat and 6 portions of fruit and vegetables.

      Also included: each day you may have 300ml skimmed milk (or non-dairy equivalent) for cereals and drinks. Drink at least 1.5 litres (6 x 250ml glasses) of water a day. Drinks such as juices, smoothies, alcohol etc. are not included unless stated.

1400-calorie Diet	1400kcal, 48g fat per day
	Week 3

      Day 1

Breakfast	50g muesli with 1 tbsp (16g) sunflower seeds and 125g pot plain low-fat yogurt.
Mid-morning	1 medium satsuma.
Midday meal	1 portion Asparagus and Egg Salad with Baby New Potatoes; 2 medium plums.
Afternoon	1 digestive biscuit.
Evening meal	1 portion Spaghetti with Chilli Prawns; 1 portion Fruits of the Forest Soufflé.
Nutrition	1400kcal, 40.7g fat and 5 portions of fruit and vegetables.

      Day 2

Breakfast	50g oatcakes spread with 45g (1 heaped tbsp) medium-fat soft cheese; 1 pear cut into slices.
Mid-morning	Cereal bar such as Fruit and Fibre.
Midday meal	1 Warm Wrap with Refried Beans, Avocado and Peppers, or shop-bought equivalent (390kcal and 13.8g fat); 80g grapes.
Afternoon	Glass of milk from allowance.
Evening meal	Omelette: 1 egg whisked with 1 egg white, cooked in 1 tsp olive oil, filled with wilted spinach and 4 slices wafer-thin lean ham; 120g (6 baby) new potatoes and 6 cherry tomatoes; 1 portion Baked Peaches with Amaretti Filling with 1 level tbsp reduced-fat crème fraîche.
Nutrition	1380kcal, 44.7g fat and 6 portions of fruit and vegetables.

      Week 3

      Day 3

Breakfast	Greek Yogurt with Berries and Walnuts.
Mid-morning	1 small ginger biscuit. 200ml glass apple juice.
Midday meal	Bought soup, e.g. 300ml carrot and coriander, with 50g crusty roll spread with 2 tsp olive spread, and filled with 4 wafer-thin slices lean ham; 25g bag baked crisps.
Afternoon	Glass of milk from allowance.
Evening meal	130g portion grilled or roasted chicken, without skin; 1 portion Ratatouille; 50g couscous cooked according to the packet instructions with 1 tsp (5g) toasted pinenuts.
Nutrition	1400kcal, 39g fat and 5 to 6 portions of fruit and vegetables.

      Day 4

Breakfast	Boiled egg with 1 wholemeal muffin spread with 2 tsp (10g) olive spread; 120g portion grapefruit canned in juice.
Mid-morning	1 large kiwi fruit (80g).
Midday meal	Smoked Mackerel with Carrot and Currant Salad; 200ml mango, passion fruit and pineapple smoothie.
Afternoon	Glass of milk from allowance.
Evening meal	1 portion Chilli con Carne with 40g (dry weight) basmati rice; 40g salad leaves with 1 tbsp Yogurt and Herb Dressing; 1 scoop (60g) low-fat ice cream.
Nutrition	1380kcal, 42.4g fat and 6 portions of fruit and vegetables.

      Day 5

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Breakfast	2 medium slices wholemeal bread thinly spread with peanut butter (24g); 1 small orange.
Mid-morning	1 Maple and Raisin Drop Scone spread with 1 tsp lemon curd.
Midday meal	Pear and Feta Salad with 40g French bread.