The Perfect For One diet is designed with recipes, meals and menus for one. The diet is extremely flexible, as all the meals are interchangeable and all the calorie counting has been done for you to make it as simple as possible.

Example of a diet and exercise plan

Diet

Breakfast
1 slice toasted wholegrain bread spread with savoury sauce eg tomato ketchup, brown or fruity sauce, topped with 2 grilled turkey rashers and 3 grilled tomatoes

Mid-morning Power Snack
100g pineapple (V)

Lunch
2 low-fat beef, pork or Quorn sausages (max 5% fat), grilled, served on 1 slice toasted wholegrain bread with 1 x 200g can plum tomatoes boiled until thick and reduced, plus small salad (V)

Mid-afternoon Power Snack
1 orange or nectarine(V)

Dinner
1 x 175g tuna steak, grilled, served with any low-fat relish or tomato salsa, 115g boiled baby new potatoes (with skins) and unlimited green vegetables

Activity challenge

• Take 2 brisk 20-minute walks during the day
• Do 3 x 6 reps of press-ups: position yourself on hands and knees, hands in line with shoulders and knees directly under hips. Pull tummy in to support back and then bend elbows, taking forehead towards floor. Lift up again without locking elbows at top
  
  
  
  

(V) = Vegetarian