The alli Diet Plan: Your Essential Guide to Success with alli

Day 2

Breakfast 50g oatcakes spread with 45g (1 heaped tbsp) medium-fat soft cheese; 1 pear cut into slices. Mid-morning Cereal bar such as Fruit and Fibre. Midday meal 1 Warm Wrap with Refried Beans, Avocado and Peppers, or shop-bought equivalent (390kcal and 13.8g fat); 80g grapes. Afternoon Glass of milk from allowance. Evening meal Omelette: 1 egg whisked with 1 egg white, cooked in 1 tsp olive oil, filled with wilted spinach and 4 slices wafer-thin lean ham; 120g (6 baby) new potatoes and 6 cherry tomatoes; 1 portion Baked Peaches with Amaretti Filling with 1 level tbsp reduced-fat crème fraîche. Nutrition 1380kcal, 44.7g fat and 6 portions of fruit and vegetables.

Week 3

Day 3

Breakfast Greek Yogurt with Berries and Walnuts. Mid-morning 1 small ginger biscuit. 200ml glass apple juice. Midday meal Bought soup, e.g. 300ml carrot and coriander, with 50g crusty roll spread with 2 tsp olive spread, and filled with 4 wafer-thin slices lean ham; 25g bag baked crisps. Afternoon Glass of milk from allowance. Evening meal 130g portion grilled or roasted chicken, without skin; 1 portion Ratatouille; 50g couscous cooked according to the packet instructions with 1 tsp (5g) toasted pinenuts. Nutrition 1400kcal, 39g fat and 5 to 6 portions of fruit and vegetables.

Day 4

Breakfast Boiled egg with 1 wholemeal muffin spread with 2 tsp (10g) olive spread; 120g portion grapefruit canned in juice. Mid-morning 1 large kiwi fruit (80g). Midday meal Smoked Mackerel with Carrot and Currant Salad; 200ml mango, passion fruit and pineapple smoothie. Afternoon Glass of milk from allowance. Evening meal 1 portion Chilli con Carne with 40g (dry weight) basmati rice; 40g salad leaves with 1 tbsp Yogurt and Herb Dressing; 1 scoop (60g) low-fat ice cream. Nutrition 1380kcal, 42.4g fat and 6 portions of fruit and vegetables.

Day 5

Breakfast 2 medium slices wholemeal bread thinly spread with peanut butter (24g); 1 small orange. Mid-morning 1 Maple and Raisin Drop Scone spread with 1 tsp lemon curd. Midday meal Pear and Feta Salad with 40g French bread. Afternoon Glass of milk from allowance. Evening meal 1 portion Duck with Water Chestnuts and Noodles; 100g mixed berries. Nutrition 1395kcal, 38.2g fat and 6 portions of fruit and vegetables.

Day 6

Breakfast 1 poached egg on 1 slice granary bread lightly spread with 1 tsp (5g) olive spread; 1 slice (150g) melon. Mid-morning 150g pot fat-free Greek yogurt with 2 tsp runny honey. Midday meal 1 Bacon- and Sweetcorn-stuffed Sweet Potato; 100g grapes. Afternoon 1 digestive biscuit. Evening meal 1 portion Pork Chop in Citrus Sauce; 120g baby new potatoes; 90g mangetout; 1 portion Bramley and Mango Brûlée. Nutrition 1409kcal, 38g fat and 5 portions of fruit and vegetables.

Day 7

Breakfast Breakfast Smoothie; 2 rashers grilled lean back bacon served on 1 slice granary bread spread with 1 level tbsp tomato ketchup. Mid-morning 1 Chocolate and Cheerios Fruit Snack. Midday meal Tuna and Edamame Salad with Avocado and Green Beans with Chilli and Coriander Dressing. Afternoon Glass of milk from allowance. Evening meal 1 portion Beef with Sweet Chestnuts with 1 small (100g) baked potato with 1 rounded tbsp (35g) half-fat sour cream; 95g lightly boiled cabbage. Nutrition 1400kcal, 41g fat and 5 portions of fruit and vegetables.

Also included: each day you may have 300ml skimmed milk (or non-dairy equivalent) for cereals and drinks. Drink at least 1.5 litres (6 x 250ml glasses) of water a day. Drinks such as juices, smoothies, alcohol etc. are not included unless stated.

1400-calorie Diet 1400kcal, 48g fat per day Week 4

Day 1

Breakfast 1 portion Breakfast Compote; 1 (60g) plain croissant. Mid-morning Glass of milk from daily allowance. Midday meal 1 portion Cauliflower and Almond Soup (or similar 125kcal and 4.5g fat per portion); 1 slice (35g) crusty white bread topped with 30g medium fat (15% fat) soft cheese and 50g sliced cucumber; 1 (55g) ready-to-eat fig. Afternoon 1 small banana. Evening meal 1 plaice fillet, grilled, served with 1 tsp (5g) butter; 1 portion Polenta with Parmesan and Shallots; 80g petits pois. Nutrition 1408kcal, 36.1g fat and 6 portions of fruit and vegetables.

Day 2

Breakfast Half a grapefruit; 1 boiled egg with 1 wholemeal muffin spread with 2 tsp (10g) olive spread. Mid-morning 1 Apricot and Coconut Muffin. Midday meal 1 portion Pearl Barley and Pomegranate Salad with 50g feta cheese and 40g salad leaves. Afternoon 1 medium pear. Evening meal 1 portion Minty Chicken with Leek; Crushed New Potatoes with Herbs and Olive Oil; 90g steamed green beans; 1 portion Rice Pudding with Cardamom and Maple Syrup. Nutrition 1380kcal, 42g fat and 5 portions of fruit and vegetables.

Week 4

Day 3

Breakfast 1 fruit teacake (73g) toasted and spread with 2 tsp (10g) olive spread; hot chocolate made with 3 tsp drinking chocolate powder and milk from allowance. Mid-morning 2 small satsumas. Midday meal 1 portion Pumpkin Soup with 1 multiseed tortilla wrap spread with quarter-pot (50g) extra-light soft cheese and 30g rocket; 1 medium apple. Afternoon 2 plums. Evening meal 1 portion Pork Patties with 1 tbsp Spicy Harissa Dressing; 30g (dry weight) bulghar wheat and 6 baby plum tomatoes; 2 scoops (120g) mango sorbet. Nutrition 1380kcal, 35.3g fat and 5 portions of fruit and vegetables.

Day 4

Breakfast 50g crunchy oat and honey cereal, with 1 small chopped banana with milk from daily allowance. Mid-morning 125g pot low-fat fruit yogurt. Midday meal 1 Smoked Trout Sandwich with Horseradish or retail equivalent (310kcal and 7.7g fat). Afternoon 1 digestive biscuit. Evening meal 1 portion Pasta, Pesto and Chicken Salad; 1 portion Baked Plums with Port with 1 level tbsp (15g) half-fat crème fraîche. Nutrition 1390kcal, 33.5g fat and 5 portions of fruit and vegetables.

Day 5

Breakfast 1 portion Grapefruit Salad with Toasted Almonds; 1 Buttermilk Pancake with 1 tsp maple syrup. Mid-morning 1 square Chocolate Mallow Crispies. Midday meal 1 wholemeal pitta filled with 1 portion Home-made Houmous and 2 tbsp (40g) raw bean sprouts; 1 (25g) crunchy cereal bar. Afternoon Glass of milk from daily allowance. Evening meal 1 portion Spinach and Mushroom Pasta Bake; 1 portion Autumn Fruit Salad. Nutrition 1415kcal, 44g fat and 5 portions of fruit and vegetables.

Day 6

Breakfast Greek Yogurt with Berries and Walnuts; 200ml unsweetened orange juice. Mid-morning 1 Chocolate and Cheerios Fruit Snack. Midday meal 1 portion Bacon and Sweetcorn Chowder; 1 kiwi fruit. Afternoon Glass of milk from daily allowance. Evening meal 1 portion Chicken with Cajun Spices and Chickpeas; 1 portion Apricot and Ginger Rice; 85g green beans, steamed. Nutrition 1392kcal, 42.1g fat and 5 portions of fruit and vegetables.

Day 7

Breakfast 2 Buttermilk Pancakes with 150g fruits of the forest stewed with 2 tsp sugar; 1 rounded tbsp (40g) half-fat crème fraîche. Mid-morning Glass of milk from daily allowance. Midday meal 1 portion Lamb and Apricot Tagine; 1 portion Watercress and Orange Salad. Afternoon Glass of water. Evening meal Tuna and Olive Black Bulghar Wheat Salad; 2 small chocolates. Nutrition 1385kcal, 36.5g fat and 5 portions of fruit and vegetables.

Also included: each day you may have 300ml skimmed milk (or non-dairy equivalent) for cereals and drinks. Drink at least 1.5 litres (6 x 250ml glasses) of water a day. Drinks such as juices, smoothies, alcohol etc. are not included unless stated.

1200-calorie Diet 1200kcal, 39g fat per day

Day 1

Breakfast Breakfast Smoothie; 30g branflakes and 25 (1 tbsp) sultanas with skimmed milk from daily allowance. Mid-morning Glass of milk from allowance. Midday meal Pea Soup with Pesto Croute, 1 (50g) granary roll spread with 2 tsp (10g) <40% fat spread; 1 medium apple. Afternoon 60g virtually fat-free fromage frais. Evening meal 1 portion Grilled Teriyaki Pork with Orange with 1 portion Warm Potato Salad with Herbs; 50g wilted baby spinach leaves and 80g baby plum tomatoes; 1 ripe peach. Nutrition 1198kcal, 32g fat and 5 portions of fruit and vegetables.

Day 2

Breakfast 2 slices (72g) granary bread toasted; lightly spread with olive spread (14g) and yeast extract (optional). 1 medium orange. Mid-morning 60g virtually fat-free fromage frais. Midday meal Buy sandwich that provides about 280kcal and 8.5g fat (e.g. egg salad healthy option). Glass of milk from allowance. Afternoon 80g grapes. Evening meal 1 portion Galettes with Spinach, Mushroom and Soft Goat’s Cheese; 150g slice melon with 1 tsp chopped stem ginger. Nutrition 1195kcal, 36.7g fat and 5 portions of fruit and vegetables.

Day 3

Breakfast 1 portion Grapefruit Salad with Toasted Almonds. Mid-morning Glass of milk from allowance. Midday meal 3 mini pitta bread (90g) with 1 portion Smoked Trout Paté and 2 celery sticks or 70g cucumber. Afternoon 125g low-fat fruit yogurt. Evening meal 1 portion Moussaka with 120g boiled new potatoes, 40g leaf salad and 4 (60g) cherry tomatoes. Nutrition 1215kcal, 39g fat and 5 portions of fruit and vegetables.

Day 4

Breakfast 50g extra-fruit muesli with 6 (13g) chopped almonds; skimmed milk from allowance. Mid-morning Glass of milk from allowance. Midday meal 300ml carrot and coriander soup (bought) with 30g slice of ciabatta and 25g piece of reduced-fat Edam or similar cheese. Afternoon 200ml unsweetened orange juice. Evening meal 1 portion Tripoline with Lemon Mushrooms and 1 portion Watercress and Orange Salad. Nutrition 1201kcal, 29g fat and 7 portions of fruit and vegetables.

Day 5

Breakfast 1 egg scrambled with 25ml skimmed milk (from allowance) cooked in 1 tsp (5g) 40%-fat spread, served on 1 slice granary toast, with 80g grilled tomatoes; 1 additional slice granary toast spread with 1 tsp (5g) 40%-fat spread. Mid-morning 40g ready-to-eat apricots. Midday meal Chicken Tikka Pitta with Raita; 160g chopped fresh fruit such as mango, pineapple and kiwi. Afternoon Milky coffee or glass of milk, both from allowance. Evening meal 1 portion Baked Plaice with Warm Lentil Salad served with 1 portion Crushed New Potatoes with Herbs and Olive Oil and 90g steamed green beans. Nutrition 1200kcal, 33.1g fat and 6 portions of fruit and vegetables.

Day 6

Breakfast 1 portion Four-grain Porridge with Apricots with skimmed milk from allowance. Mid-morning 1 large kiwi fruit (80g). Midday meal 1 portion Hot Garlicky King Prawn Salad; glass of milk from daily allowance. Afternoon 1 square Chocolate and Cheerios Fruit Snack. Evening meal 1 portion Three Bean Curry with 1 portion Potatoes with Mustard Seeds and Spinach. Nutrition 1196kcal, 27.8g fat and 6 portions of fruit and vegetables.

Day 7

Breakfast Brunch of Poached Egg Muffin with Spinach and Mushrooms. Mid-morning — Midday meal 1 portion Coq au Vin with 50g French bread and 90g green beans. Afternoon Chocolate milkshake made with 1 tbsp (15g) reduced-fat chocolate powder and milk from allowance. Evening meal 1 portion Bacon and Sweetcorn Chowder; 1 clementine. Nutrition 1205kcal, 41.6g fat and 5 portions of fruit and vegetables.

Also included: each day you may have 300ml skimmed milk (or non-dairy equivalent) for cereals and drinks. Drink at least 1.5 litres (6 x 250ml glasses) of water a day. Drinks such as juices, smoothies, alcohol etc. are not included unless stated.

1600-calorie Diet 1600kcal, 54g fat per day

Day 1

Breakfast 1 Cheese and Apple Scone lightly spread with 10g (2 tsp) olive spread; 150g pot low-fat fruit yogurt. Mid-morning 1 pear, apple or orange. Midday meal Ciabatta Roll with Pesto, Soft Cheese and Baby Spinach; 30g bag baked crisps or equivalent. Afternoon 1 Apricot and Coconut Muffin. Evening meal 130g grilled skinless chicken breast served with 1 portion Pomegranate Sauce, 1 portion Coconut Rice, broccoli (85g) and sweetcorn (95g); 1 portion Fruits of the Forest Mousse. Nutrition 1598kcal, 49g fat and 5 portions of fruit and vegetables.

Day 2

Breakfast 2 slices (72g) granary bread lightly spread with 2 tsp (1og) olive spread; 25g piece of brie and 1 medium pear. Mid-morning Glass of milk from daily allowance. Midday meal 1 portion Moroccan Chickpea and Fruit Soup, 1 wholemeal tortilla wrap filled with 1 chopped hardboiled egg, 1 level tbsp reduced-fat mayonnise and 1 medium tomato, skinned and chopped, mixed together. Afternoon 1 Mincemeat and Plum Filo Pie. Evening meal 1 portion Stuffed Butternut Squash with 90g wilted spinach leaves; 1 portion No-fat Eton Mess. Nutrition 1608kcal, 52g fat and 7 portions of fruit and vegetables.