The Lunch Box Diet: Eat all day, lose weight, feel great. Lose up to a stone in 4 weeks.

Choose quality meat and avoid the pre-packaged stuff that is mostly fillers and water and is poor in nutritional value. Although better-quality meats cost a bit more, you’ll quickly realise that you need less of them to satisfy you. I also advocate buying organic if you can afford it (see page 80 for the reasons why) but it’s not imperative.

Beef

Lean cuts: sirloin, rump steak, topside, silverside

Lamb

Shoulder, rack or cutlets

Fish

Oily fish: salmon, sardines, herring, mackerel, trout, tuna White fish: sole, haddock, cod, sea bass, sea bream, skate

Shellfish

Prawns, shrimp, crab, lobster, mussels, cockles, scallops, oysters

Poultry

White meat: chicken or turkey breast

Pork

Pork and lean cuts of ham

Dairy

Eggs

Plant sources

Tofu, chickpeas, beans, seeds and nuts

Money Saving

Proteins can be pricy, so here are the ones with the best nutritional bang for your buck:

Eggs

Beans (aduki, blackeye, borlotti, flageolet, haricot, red kidney)

Chickpeas

Lentils

Tinned fish (sardines, pilchards, mackerel, salmon, tuna)

Turkey breast

Group C: Dressing

10%

Sprinkle a dressing into your box after adding vegetables and protein, to bring it alive. I like hot sauces, herbs and black pepper – make your own or buy them (see page 91), but read the labels for added sugar and E numbers. Don’t worry about the calories since you’re only sprinkling or drizzling.

Cheese (lightly sprinkled – all types)

Chinese-style dressings (made with tahini, rice vinegar, sesame oil and soy sauce)

Chutney (see page 214 for recipe)

Fruit, chopped (apple, watermelon, pear, strawberries)

Garlic, ginger and onion

Guacamole (avocado, tomato, lime juice, red onion, chilli)

Harissa paste (made with chilli, garlic, caraway, coriander and olive oil)

Herbs (fresh – any kind at all)

Hummus (mashed chickpeas, tahini, lemon juice and garlic)

Lemon, lime, apple or orange juice

Marinades (see page 212 for recipes)

Oils (olive or nut – just a splash)

Olives and capers

Pepper sauce (my favourite!)

Pesto (see page 215 for recipe)

Salsa (see page 214 for recipe)

Sauerkraut

Soy sauce (choose the ‘light’ varieties)

Tapenade (olive paste with lemon juice and garlic)

Teriyaki sauce (see page 213 for recipe)

Thai fish sauce (made with anchovies)

Tomato sauce (fresh, see page 87 for recipe)