There are lots of recipes in the book for you to cherry-pick from to pull together your own signature diet. If, however, you like to follow rules, we’ve worked out this healthy-eating plan with suggestions for breakfast, lunch, dinner and a quick snack to make it really easy to follow. There are timesaving tips, too, so you know when and how to prepare certain recipes ahead.

If you’re vegetarian, swap the meat or fish with tofu, quorn or other meat alternatives.

1 4-DAY HEALTHY-EATING PLAN:

1. HAFTA (SAĞLIKLI DİET PROGRAMI)

MONDAY

Breakfast: Berry and vanilla smoothie

Lunch: Chipotle chicken with quick pickled cabbage (cook the chicken the day before if you need to, then store in the fridge overnight)

Snack: Six whole almonds

Dinner: Veggie pilaf with caramelized onions

TUESDAY

Breakfast: Blueberry and pistachio Bircher

Lunch: Japanese crunchy veg noodles with tofu (make

the night before and chill; add the mint just before eating)

Snack: Two oatcakes, each spread with a teaspoon of

unsweetened peanut butter

Dinner: Tandoori fish with quick veg thoran.

WEDNESDAY

Breakfast: Breakfast sundae

Lunch: Hot green bean and feta salad

(steam the vegetables and toast the pine nuts, then assemble the salad in the morning before work if you need to)

Snack: One banana

Dinner: Veggie two-bean chilli with apple and red onion salsa

THURSDAY

Breakfast: Simple Green Smoothie

Lunch: Shredded cumin chicken with mango and chilli salad (cook the chicken the night before then cool and chill)

Snack: Eight walnuts

Dinner: Lentil and sweet potato stew

FRIDAY

Breakfast: Dairy-free date and apple porridge

Lunch: Kale and roasted red veg salad (prepare and roast vegetables for the salad the night before; prepare the dressing then stir in just before eating)

Snack: One apple

Dinner: Spanish-style fish pie

SATURDAY

Breakfast: Huevos rancheros

Lunch: Mexican street food tacos with quick coriander salsa Snack: Small handful of kale crisps

Dinner: My favourite ragu with spelt pasta

SUNDAY

Breakfast: Avocado and bacon on rye toast

Lunch: Spicy harissa prawns with lemon quinoa

Snack: One square of the date bar, plus mint tea if you like

Dinner: Whole roast chicken with hot green salad

2. HAFTA (SAĞLIKLI DİET PROGRAMI)

MONDAY

Breakfast: No-sugar granola stash (serve with an 80-calorie allowance of yogurt or milk)

Lunch: Smoked chicken and grapefruit cups (prepare the chicken filling the night before, but don’t add the avocado. Pack in a box with a little gem, wrap the avocado separately then add to the salad just before eating)

Snack: One banana

Dinner: Hot roast vegetable curry

TUESDAY

Breakfast: Ricotta, banana and honey on rye toast

Lunch: Best-ever roast tomato soup (make the soup over the weekend and keep chilled)

Snack: One apple

Dinner: Honey and wholegrain mustard roast salmon with lemon and dill bashed potatoes

WEDNESDAY

Breakfast: Blueberry and pistachio Bircher

Lunch: Roasted vegetable and Puy lentil salad (roast the vegetables in the oven underneath the salmon the night before)

Snack: One pear

Dinner: Roast cod with herby seed crust and curried parsnip mash

THURSDAY

Breakfast: Breakfast sundae

Lunch: Tuna and white bean salad

Snack: One orange

Dinner: Wasabi salmon and peas with roasted sweet potato

FRIDAY

Breakfast: Scrambled egg and tomato on rye toast

Lunch: Sweet potato soup with toasted seeds (make the soup at the weekend and freeze; toast the seeds and store in an airtight container)

Snack: Small bunch of grapes

Dinner: Lean Asian beef burger with shredded salad or the Ultimate veggie burger

SATURDAY

Breakfast: Smoked salmon and spinach spelt pancakes

Lunch: Hot green bean and feta salad

Snack: One square of fig, orange and pecan flapjack (thawed from the freezer)

Dinner: Steamed yoghurt chicken and cumin rice with spicy tomato salad

SUNDAY

Breakfast: Huevos rancheros

Lunch: Vietnamese summer rolls with spicy peanut dipping sauce

Snack: Small portion of Homemade hummus with vegetable crudités

Dinner: Lamb tagine with potatoes and peas