Claire Sweeney’s weight loss secrets: Lose up to a stone in seven weeks

Boiled egg with toast1 boiled egg with 1 slice wholegrain toast and 1tsp low-fat spread. Plus 1 pear.

Cereal and banana4tbsp branflakes with 1 sliced banana and skimmed milk.

Fruit salad and yogurtFruit salad made from 1 peach, a handful of grapes and 1 apple topped with 1 small pot fat-free Greek yoghurt.

Blueberry porridgeBowl of porridge made from 4tbsp oats and 275ml skimmed milk topped with 1 handful blueberries.

Peanut butter on toast2 slices wholegrain toast with 1tbsp peanut butter.

Tropical fruit with yogurt and oats2 pineapple rings (canned in natural juice), ½ ripe mango and 1 slice canteloupe melon topped with 1 small pot fat-free fruit yogurt and 2tbsp oats.

Cheese and cucumber bagel1 toasted wholegrain bagel filled with 1tbsp low-fat soft cheese and sliced cucumber.

Scrambled eggs on toast1 slice wholegrain toast with 1tsp low-fat spread, topped with 2 eggs scrambled with a dash of milk. Plus 1 satsuma.

Greek-style peach and yogurt1 sliced peach topped with 1 small pot fat-free Greek yogurt, 1tsp honey and 1tbsp unsalted pistachio nuts.

Apricot cereal6tbsp branflakes with 3 chopped dried apricots and skimmed milk.

Homemade muesliMuesli made from 2tbsp each of oats and branflakes, mixed with 1tbsp sultanas and 2tsp chopped mixed nuts with skimmed milk.

Cheese and ham pitta pocket1 wholemeal pitta bread with 1 slice lean ham, 3tbsp grated reduced-fat Cheddar cheese and salad. Plus 1 small pot fat-free fruit yogurt.

Chicken salad1 grilled skinless chicken breast with salad and an 8cm piece Granary baguette.

Tuna and sweetcorn sandwichSandwich made from 2 slices wholegrain bread filled with ½ small can tuna in water (drained) mixed with 2tbsp sweetcorn and 2tsp light mayo. Plus 1 handful blueberries.

Prawn and watercress wrap1 wholemeal wrap with 100g cooked prawns, 1tbsp fat-free seafood dressing and watercress. Plus 1 kiwi fruit and 1 small pot fat-free fruit yogurt.

Cheese and tomato melt1 panini filled with 1/3 ball reduced-fat mozzarella cheese, 1 sliced tomato and fresh basil leaves, grilled until the cheese has melted. Plus 1 slice cantaloupe melon.

Quinoa and bean saladSalad made from 6tbsp cooked quinoa, 4 sliced spring onions, 1 chopped tomato, cucumber, ½ large can red kidney beans in water (drained), chopped coriander, lemon juice, black pepper and 2tbsp fat-free dressing. Plus 1 handful each of blueberries and grapes.

Jacket potato with cheese and chives1 medium-sized jacket potato with 4tbsp low-fat cottage cheese mixed with chives and salad. Plus 1 apple.

Chickpea, tuna and rice saladSalad made from ½ large can chickpeas in water (drained), 3tbsp cooked brown rice, ½ small can tuna in water (drained), ½ chopped small red onion, ½ green pepper and 2tbsp fat-free dressing.

Pepper and courgette omeletteOmelette made from 2 beaten eggs, 1tbsp skimmed milk, ½ sliced courgette, ½ red and green pepper and 2tbsp grated reduced-fat Cheddar cheese, with salad. Plus 1 nectarine.

Dips, pitta and crudités 3tbsp each of reduced-fat hummus and tzatiki with 1 wholemeal pitta bread and 1 carrot, ½ red pepper and 2 celery sticks, cut into sticks.

Soup and cheese bread½ carton fresh lentil or bean soup with 2 thin slices Granary baguette topped with 2tbsp grated reduced-fat cheese, melted under the grill. Plus 1 peach.

Lunch on the go300-calorie ready-made salad, wrap, roll or sandwich. Plus 1 apple.

Cottage pie with sweet potato and carrot mashDry fry 100g extra-lean minced beef in a non-stick pan until brown. Add crushed garlic, ½ small diced onion, 1tsp Worcestershire sauce and beef stock to cover. Simmer until the sauce has thickened. Meanwhile, peel, chop and boil 1 sweet potato and 1 carrot. When tender, drain and mash with 1tbsp skimmed milk and 1tsp low-fat spread. Transfer the mince to an oven-proof dish, leaving any gravy to serve with the dish. Top with the mash and place in a hot oven until the top has browned. Serve with steamed broccoli and cauliflower and any remaining gravy.

Tuna and broccoli pasta bakeBoil 75g wholewheat pasta and a handful of broccoli florets. Drain and mix with ½ can tuna in water (drained) and ¼ jar low-fat ready-made tomato sauce. Transfer to an ovenproof dish, top with 1tbsp reduced-fat Cheddar cheese and place in a hot oven until piping hot and the top has browned. Serve with salad. Plus 1 slice canteloupe melon.

Mixed bean chilli with riceFry crushed garlic, 1 chopped small onion, ½ chopped green and red pepper and 1 sliced carrot in 1tsp vegetable oil until soft. Add chilli powder to taste and cook for a few min. Mix in ½ large can each of mixed beans in water (drained) and chopped tomatoes. Add vegetable stock to cover and 1tbsp tomato puree. Simmer until the sauce thickens. Serve with 5tbsp cooked brown rice, salad and 1tbsp reduced-fat crème fraiche.

Chicken stir fry with noodlesCut 1 skinless chicken breast into strips and fry in 1tsp vegetable oil until browned. Add crushed garlic, ginger and red chill to taste and ½ bag of prepared stir-fry veg. Cook for a few minutes, then add reduced-salt soy sauce to taste and heat through.Serve with 1 layer wholewheat noodles cooked according to the pack instructions. Plus 1 kiwi fruit.

Turkey Bolognese Dry fry 100g lean turkey mince in a non-stick pan until brown. Add crushed garlic, 1 diced small onion, 1 sliced carrot and mixed herbs. Cook for a few minutes then add beef stock to cover, ½ large can tomatoes, 1tbsp tomato puree and black pepper. Simmer until the sauce has thickened. Whilst it's cooking, boil 75g wholewheat spaghetti. Serve with the Bolognese and salad.

Spanish tortillaBoil 1 medium-sized potato, drain and thickly slice. Heat 1tsp oil in a small non-stick frying pan and fry 1 chopped small red onion and ½ diced red pepper until soft. Add the potatoes and cook for a few minutes. Pour in 2 beaten eggs and cook until it's just setting underneath. Place under a hot grill until set on top. Serve with salad. Plus 1 slice canteloupe melon.

Lamb kebabsCut 100g lean lamb into cubes and mix with 2tbsp tzatziki. Leave for 30 min. Cut ½ red and green pepper and ½ courgette into bite-sized pieces and thread onto 12 skewers with the lamb. Grill until the meat is cooked, brushing occasionally with any remaining tzatziki. Serve with 6tbsp cooked brown rice and salad.

Steak and sweet potato wedgesScrub and cut 1 sweet potato into wedges. Place in a baking tray, toss in 1tsp vegetable oil and sprinkle with paprika. Bake in a hot oven for around 30 min until cooked through. While cooking, grill or griddle 1 small lean rump steak and 1 halved tomato. Serve with steamed spinach.

Roasted vegetables with couscous and goat's cheeseChop ½ red and green pepper, ½ courgette, 1 small red onion into bite sized chunks. Add 2 handfuls of peeled and chopped butternut squash. Toss with 1tsp olive oil and herbs of your choice then roast in a hot oven for around 30 min until the veg are cooked. While the veg are roasting, mix 8tbsp prepared couscous with 30g crumbled goat's cheese and lemon zest and juice to taste.

Salmon, new potatoes and saladBoil 150g new potatoes in their skins and fry 1 salmon steak in 1tsp vegetable oil until cooked through. Toss the potatoes with 1tbsp reduced-fat crème fraiche and serve with the salmon and salad.

Veggie fajitasSlice ½ red and green pepper, cut 1 carrot into matchsticks and cut 1 small red onion into wedges. Fry the veg in 1tsp vegetable oil with a handful of baby sweetcorn and fajita seasoning to taste. Serve with 2 wholemeal wraps, chopped lettuce and 2tbsp salsa.

Pork in a cream and mustard sauceCut 125g lean pork fillet into medallions and fry in 1tsp vegetable oil until starting to brown. Add 1 sliced small onion and crushed garlic and fry for a few min until soft. Add 2tbsp reduced-fat crème fraiche and 1tsp wholegrain mustard and heat through.Serve with 4tbsp cooked brown rice and steamed broccoli and carrots.

Toast with marmalade and fruit: 1 slice wholegrain toast with 1tsp each of low-fat spread and marmalade. Plus 1 slice canteloupe melon.Branflakes and milk: 4tbsp branflakes with skimmed milk.Boiled egg salad: 1 boiled egg with salad. Plus 1 apple.Fruit salad and yogurt:1 handful of blueberries, 1 kiwi fruit and 1 slice cantaloupe melon with 1 small pot fat-free fruit yogurt.Crackers and cheese: 2 rye crispbreads with 30g reduced-fat Cheddar cheese.Cheese and onion on toast :1 slice wholegrain toast topped with 2tbsp grated reduced-fat Cheddar and 2 chopped spring onions, placed under the grill until melted. Plus a handful blueberries.

Hummus and crudites:3tbsp reduced-fat hummus with 1 carrot and ½ red and green pepper cut into sticks.Tzatziki and salad pitta: 1 wholemeal mini pitta filled with 2tbsp tzatziki and salad. Plus 1 handful blueberries.Toast and peanut butter: 1 slice wholegrain toast with 2tsp peanut butter and 1 handful raspberries.Nutty treat: 25g unsalted nuts.Creamy apple yogurt: 1 apple topped with 1 small pot fat-free Greek yogurt.Fruit and nuts: 15 unsalted almonds mixed with 1tbsp dried fruit eg raisins, cranberries.