The alli Diet Plan: Your Essential Guide to Success with alli. Литагент HarperCollins USD

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.
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