Eat yourself fitter

All varieties of melon are high in antioxidants, which helps prevent the risk of cancer, heart disease and hypertension. Cantaloupe and watermelon are particularly rich in beta-carotene and limonene. So for this week's juice boost, seed and cube half a cantaloupe melon and a quarter of watermelon, blend in a liquidiser. Half fill a glass with the melon juice and top with sparkling water, some ice cubes and a sprig of fresh mint.

Breakfast

At home, try this: Mediterranean tomato toast. In a microwave dish place half a handful of cherry tomatoes and season with black pepper, dried majoram, thyme and rosemary, drizzle with a little olive oil and microwave for two minutes. Meanwhile toast two slices of wholemeal toast, spread with cottage cheese and top with the Mediterranean tomatoes, enjoy.

On the hoof: Grab an individual pack of Special K and a punnet of raspberries or strawberries and eat at your desk with cold skimmed or semi-skimmed milk.

Cafe: Order a low-fat muffin, a pot of fruit salad and a small cappuccino.

Lunch:

At home: holiday lunches often seem more relaxed and luxuriant, so get yourself in the mood with this recipe. It sounds indulgent, but is very quick and you only need three main ingredients. Italian wrapped salmon: Squeeze lemon juice and a pinch of mixed herbs over a salmon fillet. Wrap two slices of prosciutto ham around the fillet and bake in the oven for eight to 10 minutes. Serve with salad, and a wholemeal roll or some leftover boiled potatoes.

On the hoof: This salad is an easy vegetarian option. Make it the night before and take to work in a food container. The recipe makes enough for two so have enough for two lunches this week. Butter bean, olive and feta salad (below) Chop a tomato and put into a food processor or blender with one tablespoon of olive oil and juice of half a lemon. Blend until fairly smooth. Cut another two tomatoes into wedges and mix with a large can of butter beans (drained), a small handful of chopped olives and 100g of cubed feta cheese. Toss in the tomato dressing and serve with a bag of prepared salad leaves.

Cafe: Order a sandwich at your local sandwich bar. Ask them to hold the butter and instead spread with a little avocado. Ask for extra lettuce, tomato, cucumber and any other salad vegetables going plus your favourite healthy protein filling - opt for chicken breast, ham, or tuna flakes (avoid those mixed with mayo), cottage cheese or turkey breast. Have a glass of apple or orange juice. To save calories ditch the top slice of bread to eat an open sandwich.

Starch Curfew Dinner:

Red meat does not have to be off the menu if you are trying to lose weight. Protein from animal sources provides a more absorbable source of iron for your body so try this red meat Starch Curfew meal idea.

Cheat's spicy fillet steaks: Grab a bag of prepared vegetables such as Sainsbury's Fresh 'n' Ready country vegetable selection, a pot of spicy veggie sauce (try Sainsbury's spicy red pepper and roasted vegetable sauce) and two fillet steaks. At home, cook the vegetables as instructed. Heat a lightly oiled pan or griddle and sear the steaks (having cut off all visible fat) each side for four minutes. Meanwhile, put the sauce in a pan with four tablespoons of red wine and cook through, stirring the wine in well. Spoon around the steaks and serve with the cooked vegetables. Finish with a pot of low-fat yoghurt.