Breakfast
Porridge made with unsweetened soya milk, plus an orange. Or sugar-free muesli made with oats, prunes and unsweetened soya milk
Snack
A pear and a latte made with unsweetened soya milk. Or a fruit soya smoothie
Lunch
Pitta bread with hummus and salad, plus a yogurt with added stanols and/or sterols (eg Benecol/Flora Pro-activ)
Snack
An apple and a yogurt drink with stanols and/or sterols
Dinner
Stir-fry made with tofu, almonds and lots of veg, served with brown rice. Plus a big bowl of raspberries and a small pot of soya yogurt
*Weight-loss results will vary and are down to your individual circumstances and the amount of weight you have to lose.