diet plan that works for EVERYONE

Menu ingredients

The diet plan that works for EVERYONE: From office workers to menopausal women, newlyweds to fitness fanatics, expert reveals what you should be eating depending on your age and lifestyle

Serves

• Fruit and vegetables

·         150g/5½oz frozen mixed berries, such as strawberries, raspberries and blueberries, thawed

·         100g/3½oz long-stem broccoli, trimmed and cut into short lengths

·         1 small onion, half thinly sliced, half finely chopped

·         1 small eating apple, cored, halved and thinly sliced

·         100g/3½oz cherry tomatoes, halved

·         3 heaped tbsp roughly chopped fresh coriander

·         ½ lemon, juice only

·         1 onion, sliced

·         2 garlic cloves, crushed

·         3 heaped tbsp. chopped flat leaf parsley, to garnish

• Tins, packets and jars

·         80g/2¾oz whole rolled porridge oats

·         ½ chicken stock cube

·         400g tin chopped tomatoes

·         2 x 400g tins cannellini beans, drained and rinsed

·         2 tsp prepared English mustard

·         400ml/14fl oz pork or chicken stock, made with 1 stock cube

• Cooking ingredients

·         15g/½ozoz flaked almonds, toasted

·         2 tsp medium curry powder

·         1 bay leaf

·         low-calorie cooking spray

·         15g/½oz flaked almonds, toasted

·         salt and freshly ground black pepper

·         low-calorie cooking spray

·         2 tsp smoked paprika

·         ½ tsp hot chilli powder

·         2 tbsp tomato purée

·         salt and freshly ground black pepper

• Dairy, eggs and chilled

·         200ml/7fl oz semi-skimmed milk

·         150g/5½oz fat-free natural fromage frais

·         4 tbsp fat-free natural yoghurt or fromage frais, to serve

• Meat, fish and poultry

·         1 chicken breast, boned and skinned

·         250g/9oz pork tenderloin fillet, all visible fat removed, cut into 2cm/1in pieces

·         150g/5½oz gammon steak, all visible fat removed, cut into 2cm/1in pieces

• Other

·         75g/2½oz wholegrain long-grain rice