Closer’s 30 Day flat tummy challenge: Week 1 of your meal plan!

Breakfast: Porridge and blueberries: Make a bowl of porridge from 4tbsp oats and 275ml skimmed milk, topped with a handful of blueberries.Lunch: Italian panini: Fill 1 panini with 1/4 ball reduced-fat mozzarella cheese, 1 ripe tomato and fresh basil. Toast and serve with mixed leaves. Plus 1 apple.Dinner: Spaghetti with spinach and pinenuts: Chop and fry 1 garlic clove and 1 small onion until soft in a spray oil. Add 1/2 can chopped tomatoes, black pepper and chopped fresh basil. Cook for 5 min then mix with 150g cooked wholewheat spaghetti, 2 handfuls of baby spinach and 1tbsp pinenuts. Heat until the spinach wilts, top with 1tbsp Parmesan and serve with salad. Veggie option: swap the Parmesan for 1tbsp grated reduced-fat Cheddar.

Breakfast: Fruit salad with creamy yogurt and honey: Make a fruit salad from 1 pear, 1 apple and a handful of blueberries. Top with 1 small pot fat-free Greek yogurt and 1tsp honey.Lunch: Jacket potato with tzatziki and salad: Mix 3tbsp tzatziki with extra diced cucumber and use to top 1 large jacket potato, and serve with salad. Plus 1 orange.Dinner: Spanish omelette: Fry 1 small chopped onion in 1tsp olive oil until soft. Add 1 small sliced cooked potato and heat through. Pour over 2 beaten eggs mixed with chopped parsley and cook until the egg is almost set. Turn the omelette over and cook on the other side until set. Serve with salad.

Breakfast: Sultana cereal: Serve 5tbsp branflakes with 2tbsp sultanas and skimmed milk.Lunch: Tuna and bean salad: Make a salad from mixed leaves, 1/2 can kidney beans, 1/2 can tuna in water, cucumber, 1 tomato, fresh parsley, lemon juice and 2tbsp fat-free dressing. Plus 1 small pot fat-free fruit yogurt and 1 apple. Veggie option: Swap the tuna for 1 hard-boiled egg.Dinner: Mixed vegetable couscous with chicken: Slice and roast 1/2 courgette, 1 small red onion, 1/2 red and green pepper and 1/2 aubergine in 1tsp olive oil with crushed garlic until soft and brown. Mix with 6tbsp prepared cous cous (made using reduced-salt stock) and chopped fresh parsley, mint and coriander. Serve with 1 oven-baked small skinless chicken breast. Veggie option: Instead of the chicken, mix 1/2 tin chickpeas into the cous cous.

Breakfast: Winter fruits with yogurt and almonds: Top 1 sliced fig with 1 small pot fat-free Greek yogurt, the seeds from 1 pomegranate, 1tsp flaked almonds and a sprinkling of cinnamon.Lunch: Soup and cheesy bread: Serve 1/2 carton fresh vegetable soup with 2 thin slices granary baguette topped with 2tbsp grated reduced-fat cheese, grilled until the cheese melts. Plus 1 pear.Dinner: Cottage pie with sweet potato topping: Dry fry 100g lean beef mince with garlic and 1 small chopped onion until brown. Add 150ml reduced-salt beef stock, 1tbsp tomato puree, a dash of Worcestershire sauce and simmer until the sauce thickens, then spoon into a shallow dish. Top with 1 mashed sweet potato and grill until the top is golden. Serve with steamed green beans. Veggie option: replace the beef mince with 165g Quorn mince and use vegetable stock.

Breakfast: Toast and honey: Top 2 slices wholegrain toast with 1tsp each of low-fat spread and honey.Lunch: Ham salad pitta: Fill 1 wholemeal pitta with 2 slices lean ham and salad. Plus 1 apple and 1 small pot fat-free fruit yogurt. Veggie option: replace the ham with 2tbsp grated reduced-fat Cheddar.Dinner: Grilled salmon and veg: Serve 1 grilled or baked salmon fillet with steamed broccoli, carrots and cauliflower. Plus 1 small pot fat-free fruit yogurt. Veggie option: replace the salmon with 1 grilled veggie or bean burger.

Breakfast: Protein fruit shake: Blend 2 handfuls of frozen summer fruits, 1 banana, 200ml skimmed milk and 2tbsp oats until smooth, then serve in a glass over ice.Lunch: Turkey, cranberry and rocket sandwich: Spread 2 slices wholegrain bread with 2tsp low-fat spread and fill with 2 slices turkey, 1tsp cranberry sauce and a handful of rocket. Plus a handful of grapes and 1 kiwi fruit.Veggie option: replace the low-fat spread, turkey and cranberry sauce with 3tbsp reduced-fat hummus.

Breakfast fruit shake: Blend 2 handfuls of frozen summer fruits, 1 banana, 200ml skimmed milk and 2tbsp oats until smooth, then serve in a glass over ice.Lunch: Turkey, cranberry and rocket sandwich: Spread 2 slices wholegrain bread with 2tsp low-fat spread and fill with 2 slices turkey, 1tsp cranberry sauce and a handful of rocket. Plus a handful of grapes and 1 kiwi fruit.Veggie option: replace the low-fat spread, turkey and cranberry sauce with 3tbsp reduced-fat hummus.Dinner stir fry with cashew nuts and rice: Gently fry chopped garlic and ginger in 2tsp sunflower oil for 1 min then add 1Ž2 bag of ready-prepared stir fry veg and cook for a few mins. Add 1tbsp reduced-salt soy sauce and 1tbsp unsalted cashew nuts. Heat through and serve with 6tbsp cooked brown rice.

Breakfast: Boiled egg and toast: Serve 1 boiled egg with 1 slice wholegrain bread topped with 1tsp low-fat spread. Plus 1 pear.Lunch: Mexican-style wrap: Fill 1 wholemeal wrap with 1 chopped tomato, 1Ž2 small avocado, shredded lettuce, 1tbsp reduced-fat soured cream and 3tbsp grated reduced-fat cheese.Dinner: Roast pork: Serve 2 thin slices lean roast pork with 2 medium roast potatoes, steamed Brussels sprouts and carrots, 1tbsp apple sauce and fat-free gravy. Veggie option: replace the pork with 3 slices Quorn Family Roast.