DAILY ALLOWANCES

LEAN PROTEIN FOODS -- 3 servings a day
1 serving equals: 100 grams (about 3.5 ounces) raw weight of any protein food -- beef, lamb, veal, chicken, pork, ham, beef, lamb, turkey, fish.

For dinner, eat 2 servings of lean red meat (beef, lamb, veal) four times a week, 2 servings of fish twice a week and two servings of fat-trimmed, skinless chicken once a week.

For lunch, eat 1 serving a day of any lean protein source or, if you prefer, replace one lean protein unit with either two eggs or an extra serving from the dairy group.You MUST eat your protein allowance each day.

HIGH-FIBER CEREAL -- 1 serving a day
1 equals: 40 grams (about 1.4 ounces) high-fiber cereal (e.g., Sultana Bran), 1 Weetabix plus 1/4 cup All-Bran, 1 slice wholemeal toast.

DAIRY -- 2 servings a day
1 equals: 250 milliliters (about 8.5 ounces) low-fat milk, 200 grams (about 7 ounces) low-fat or diet yogurt, 200 grams low-fat custard or dairy dessert, 25 grams (about .9 ounces) cheddar cheese or other full-fat cheese, 50 grams (about 1.8 ounces) reduced-fat cheese.

FRUIT -- 2 servings a day
1 equals: 150 grams (about 5 ounces) fruit or 150 milliliters (about 5 ounces) unsweetened juice.

VEGETABLES -- at least 21/2 a day

1 equals: 1 cup cooked vegetables.

See free list below.

Aim to eat 1/2 a cup of salad and 2 servings of cooked vegetables.

FATS AND OILS -- 3 a day
1 equals: 1 teaspoon oil, such as olive or sunflower oil, 1 tsp soft margarine, 2 tsp light margarine, 1 tsp curry paste, 20 grams avocado (about .7 ounces), 6.5 grams (about .2 ounces) nuts or seeds.

WHOLEGRAIN BREAD -- 2 x 35-gram (about 1.2 ounces) slices a day You can replace one slice with: 2 crispbread, such as Ryvita, or 1 medium potato (about 150 grams or 5.3 ounces), or 1/3 cup cooked rice/ noodles, or 1/2 cup cooked pasta, 1/3 cup baked beans, or cooked lentils, kidney beans or other legumes

WINE -- 300 ml (about 10 ounces) a week.

THE FREE LIST: These contain minimal calories.

Artichokes, asparagus, beansprouts, beetroot, bok choy, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, chilli, chives, corn, courgettes, cucumber, fennel, green beans, lettuce, marrow, mushrooms, onion, parsnips, peas, peppers, pumpkin, radishes, spinach, swedes, tomatoes, turnip.

Bovril, cocoa, coffee, diet cordial, diet soft drinks, herbal tea, tea, unflavored mineral water, water.

Artificial sweeteners, barbecue sauce, chilli sauce, clear soup, curry powder or paste, diet jelly, fish sauce, garlic, ginger, herbs, hoisin sauce, horseradish, lemon, Marmite, mint sauce, mustard, oil-free salad dressing, parsley, pickles, soy sauce, spices, stock cubes, tomato sauce, tomato paste, vinegar, wasabi.

See Page 3: 7-Day Meal Plan