When it comes to losing weight, just like everything in life we need to a little bit of inspiration to achieve our goals. If you’re serious about budging the unbudgeable, providing yourself with visual reference for you diet plans is a good start; so we’re proud to bring you the Woman’s Day virtual diet makeover.

Eating Plan day 22

The rules:

• On top of the meal plan, you can treat yourself to two snacks from our list (see below) every day;
• For more weight loss choose lower kj snacks;
• Two or three cups of instant tea and coffee with a dash of skim milk also permitted on top of this;
• All beakfasts on the four week diet are interchangeable with other breakfasts, lunches with lunches and dinners with dinners;
• Have four alcohol free days a week.

  Top tip: Please note foods in bold are free kj and you can eat as much as you like.

  Breakfast

  1 teaspoon protein powder with 200mls low fat milk, 1 teaspoon LSA (linseed, soy and almond mix) and ¾ cup mixed berries with a few drops of vanilla essence.
  
  

  Lunch

  Small tin salmon with large green salad, ¼ avocado and 1 small wholegrain roll. 10 walnuts or almonds.
  
  

  Dinner

  150g grilled fish fillet with 1 cup (150g) baked sweet potato with tomato and cucumber salad topped with 20g marinated feta.
  
  

  Snacks

  Each day choose from any two of the following:
  
  
  • 1 apple + 1 Baby Bel cheese (700kJ);
  • 10 wholegrain rice crackers + ¼ cup low fat dip (600kj);
  • Vegetable sticks + ¼ cup low fat hommus (600kJ);
  • 4 Vita Weats + 2 slices reduced fat cheese (600kJ);
  • 1 piece of fruit (400kJ);
  • 100g low fat yoghurt (400kJ);
  • Small skim Latte (400kJ);
  • 2 corn thins + 1 tablespoon no added sugar peanut butter (400kJ);
  • One row dark chocolate (420kJ);
  • 1 Chocolate Paddle Pop (450kJ);
  • Mango Weis Bar (400kJ);
  • 1 slice raisin toast (400kJ);
  • Small glass wine (150mls) (400kJ);
  • 2 Redskin Chews (170kj);
  • One Chuppa Chup (220kj);
  • 5 pieces of chewing gum (125kg).
  
  

  ---

  
  Polite portions How to quickly determine portion sizes for your meals...
  • 1 serve of rice or pasta = a fist
  • 1 piece of meat, fish or chicken = the size and width of a deck of cards
  • 1 serve of cheese = one slice, or 4 small cubes that could fit in a matchbox
  • 1 serve of butter = your fingertip