Notes

The fit-in-five-days diet
Monday
Meal 1 Cereal (50g) and skimmed milk
Meal 2 Banana and mixed nuts
Meal 3 Chicken (100g), brown pasta (30g), tossed with pine nuts (15g) and green pesto
Meal 4 Two rice cakes with cottage cheese (125ml)
Meal 5 King prawn kebab marinated in ginger and lime and served with wild rice (60g)
Tuesday
Meal 1 Cinnamon pancakes: 2 eggs, 225ml skimmed milk, 125g wholemeal flour, 2 tsp cinnamon, 1.5 tsp baking powder and pinch of salt (only use half the mixture to make the pancake)
Meal 2 Fruit smoothie and walnuts (50g)
Meal 3 Turkey sandwich with lettuce on wholemeal bread
Meal 4 Dried fruit and nuts (50g of each)
Meal 5 Lean beef mince (150g), homemade Bolognese sauce and brown spaghetti (70g)
Wednesday
Meal 1 Oatmeal and skimmed milk
Meal 2 Ryvita and ham
Meal 3 Jacket potato and 90g tuna
Meal 4 Orange juice (200ml) and protein bar
Meal 5 Haddock and spinach roulade on wild rice
Thursday
Meal 1 Cinnamon pancakes
Meal 2 Low fat cottage cheese and an apple
Meal 3 Mixed leaf salad with fresh prawns (100g)
Meal 4 Fruit smoothie and nuts (50g)
Meal 5 Small chicken breast stir-fried with vegetables, garlic and soy sauce with wholemeal noodles
Friday
Meal 1 Scrambled egg whites (3) on one slice wholemeal toast
Meal 2 Cereal bar
Meal 3 Chicken fajita wrap - 100g chicken, sliced red/green peppers and onions on a wholemeal fajita wrap
Meal 4 Low fat cottage cheese with 2 Ryvita
Meal 5 A large red or green pepper stuffed with couscous (200g), rosemary and lean ham

Beach-body exercises
Squats (legs)
Stand with feet shoulder-width apart. Squat down so that your knees are at 90 degrees, and move back up slowly.
Press-ups (chest/shoulders/abs)
Always engage your abdominals (bring your belly button in towards your spine) and move slowly until you cannot complete another repetition.
Dips (triceps)
Sit on the edge of a chair or bench. Balancing on your arms, move your bottom in front of the seat with your legs bent. Slowly lower your body so that your elbows are at 90 degrees, then move back. Keep back straight and abdominals engaged.
Sit-ups (abdominals)
Lie back with a pillow between your thighs. Squeeze your inner thighs together, place your fingers behind your head and sit up as far and as slowly as your abdominals allow.