By following our 7-day diet action plan you'll be able to shed a few pounds easily and healthily. What's more, this diet is based on good taste and convenience, using quality frozen foods that are ready to hand. And there's a special tip each day for feeding non-dieting members of the family!

Day 1

Breakfast
1/2 medium grapefruit; thick slice of toast with 2 tsp low-fat spread and 1 tsp Marmite.

 Lunch
Omelette made with 2 medium eggs and 1 tsp oil, lettuce, tomatoes, cucumber and radish with fat-free dressing; thick slice of bread with 1 tsp low-fat spread.

Dinner
Lemon Herb Fish with Mediterranean Vegetables
1 small banana with 1 small tub low-fat plain yoghurt.

Extras:
450ml (3/4 pint) skimmed milk; small bunch grapes or an apple

Lemon Herb Fish with Mediterranean Vegetables (Serves 4)

1 bag Marks & Spencer frozen Mediterranean style potatoes and vegetables
4 frozen fish fillets or steaks (approx. 225g/8oz each)
grated rind and juice of 1 lime or lemon
2 tablespoons chopped fresh herbs for fish (parsley, chives, dill, etc.)
1 tablespoon olive oil
herb sprigs and lime or lemon wedges, to serve

Oven-bake the potatoes and vegetables according to pack instructions. Fifteen minutes before the end of cooking time, put the fish onto the grill pan. Mix the lime or lemon rind, juice, herbs and oil together and brush over the fish. Cook for about 12 minutes, basting often, until cooked - the fish should be opaque and the flesh should flake easily. Serve at once, with the vegetables. Garnish with extra herbs and lime or lemon wedges.

Tips: For non-dieting members of the family, serve extra potatoes and vegetables - so buy two bags instead of one! Or serve the meal with slices of Italian-style ciabatta bread.

Day 2

Breakfast
Medium portion (30g) of fruit & fibre cereal with 150ml (1/4 pint) skimmed milk

Lunch
Sandwich made with 2 medium slices bread, 2 tsp low-fat spread, 1 hard-boiled egg, 1 tomato, lettuce and cucumber; 1 pot low-fat fruit yoghurt.

Dinner
Veggie burgers in salad-packed sesame buns with oven chips
1 portion defrosted frozen summer berries with 2 tbsp low-fat plain yoghurt

Extras:
450ml (3/4 pint) skimmed milk; an orange or a medium banana

Veggie burgers in salad-packed sesame buns with oven chips (Serves 4)

450g (1lb) frozen oven chips
4 Iceland frozen Vegetable Burgers
1 tablespoon olive or vegetable oil
4 burger buns
lettuce and tomatoes

Cook the frozen oven chips according to pack instructions. At the same time, cook the vegetable burgers, either on a separate shelf in the oven, or by grilling them. Brush them with a little olive oil or vegetable oil prior to cooking. Serve the burgers in the buns, garnished with lettuce and tomatoes, and accompanied by the oven chips.

Tips: Non-dieting family members can have an extra portion of chips! Try Quorn burgers another time. Made from myco-protein, they are suitable for vegetarians.

Day 3

Breakfast
An apple stewed with 1 heaped tbs raisins; 1 small tub low-fat plain yoghurt
1 slice low-calorie bread, toasted, with 1 tsp low-fat spread.

Lunch
Sandwich made with 2 medium slices of bread and 1/2 small carton (60g) low-fat soft cheese with lettuce and tomato; small can pears in juice.

Dinner
Birds Eye Healthy Options Chicken Tikka Masala

Extras:
450ml (3/4 pint) skimmed milk; an apple or a nectarine

Birds Eye Healthy Options Chicken Tikka Masala

95% fat free frozen ready-meal for one, to microwave or oven cook, providing 410 Calories per portion and consisting of tender pieces of chicken breast in Masala sauce with pilau rice, a mild vegetable curry and an onion bhaji.

Tip: Select from other choices from the Birds Eye Healthy Options range, or look out for other ranges of fat reduced or low-Calorie meals, such as Weight Watchers from Heinz or Findus Lean Cuisine. All are clearly labelled to give you the Calorie-count per portion.

Day 4

Breakfast
An apple, chopped and mixed with 1 heaped tbs sultanas and 1 small bowl (approx. 20g) branflakes, with 150ml (1/4 pint) skimmed milk.

Lunch
Toasted sandwich made with 2 medium slices of bread, 2 tsp low-fat spread, 1 medium slice honey-roast ham or 1 tbs grated Cheddar cheese and 1 tomato.

Dinner
Thai-style Prawns with Rice and Vegetables
medium portion frozen raspberries or strawberries, thawed.

Extras:
450ml (3/4 pint) skimmed milk; small bunch grapes or a medium banana

Thai-style Prawns with Rice and Vegetables (Serves 4)

1 tablespoon sesame or vegetable oil
1 bunch spring onions, trimmed and chopped
1 x 200ml carton coconut cream
1 vegetable or chicken stock cube
200ml (1/3 pint) water
2 tablespoons Thai red curry paste
500g (1lb 2oz) large frozen prawns
675g (1 1/2lb) frozen rice and peas
salt and pepper
chopped fresh coriander and thinly sliced red chilli, to garnish

Heat the oil and fry the spring onions until softened. Add the coconut cream, stock cube, water and curry paste. Bring up to the boil, then add the frozen prawns. Cook gently for 5 - 8 minutes. Season. Meanwhile, heat the frozen rice and peas, according to pack instructions. Serve, garnished with coriander and chilli.

Day 5

Breakfast
2 medium slices of toast with 2 tsp low-fat spread and 2 heaped tsp jam or marmalade.

Lunch
Grilled frozen cod steak brushed with orange juice and grated root ginger, served with large green salad with 1 tbs fat-free vinaigrette dressing; small tub (approx. 100g) low-fat fruit fromage frais.

Dinner
Medium chicken breast, grilled; medium portion frozen potato wedges, large portion of frozen sweetcorn with frozen carrots and broccoli.

Easy-freezy Summer Pudding

Extras:
450ml (3/4 pint) skimmed milk; a pear or an apple

Easy-freezy Summer Pudding (Serves 4)

8 medium slices 1-2 day old white bread
450g (1lb) frozen summer fruits
50g (2oz) caster sugar
frozen redcurrants to decorate (optional)
low-fat ice cream or sorbet, to serve

Cut the bread into 12 circles to fit into 4 individual pudding basins or teacups - you'll need 3 layers of bread in each basin or cup, so the circles need to be of different sizes to fit. Put the frozen fruit and sugar into a saucepan and heat gently until the sugar has dissolved and the fruit has thawed. Layer into the basins - first bread, then fruit. Repeat, and finish with a layer of bread. Reserve any remaining juice. Chill for a few hours, then turn out - spooning the reserved juice over any white patches. Decorate with redcurrant sprigs and serve with low-fat ice cream or sorbet.

Day 6

Breakfast
1/2 grapefruit; a medium slice of toast with 2 tsp low fat spread and 1 heaped tsp jam or marmalade.

Lunch
Egg mayonnaise sandwich made with 2 medium slices of bread, 2 tsp low-fat spread, 1 boiled egg, with cress, cucumber and tomato and 1/2 tbsp low-Calorie mayonnaise; 1 small tub low fat plain yoghurt.

Dinner
Go Ahead Ham & Pineapple Pizza with Salad

Extras:
450ml (3/4 pint) skimmed milk; small bunch grapes or a nectarine.

Go Ahead Ham & Pineapple Pizza with Salad (Serves 4)

1 x Go-Ahead Ham & Pineapple Pizza
Lettuce, tomatoes, cucumber, etc.

Pre-heat the oven to 190°C/375°F/Gas Mark 5 (Fan-assisted 160°C) Remove all the packaging from the pizza and place directly on the oven shelf. Bake for approximately 25 minutes in the centre of the oven. Slice into four and serve with salad.

Tips: McVities Go Ahead is a range of biscuits, cakes, pizzas, savoury snacks and frozen desserts, all containing lower levels of fat. Look out for Go Ahead 95% Fat Free Pizza Squares - the Chargrilled Chicken & Vegetable variety is delicious.

Day 7

Breakfast
mall glass apple or orange juice; a boiled egg; a medium slice of toast with 1 tsp low-fat spread.

Lunch
3 slices (25g each) roast chicken; medium portion boiled new potatoes with 1 tsp low-fat spread; frozen cauliflower, frozen carrots and frozen petit pois.

Dinner
Mixed green salad with tomatoes, pepper and radish, with 1 small tub (approx. 110g) plain cottage cheese and 1 tbs French dressing.
Go Ahead or Weight Watchers from Heinz Strawberry or Blackcurrant Cheesecake.

Extras:
450ml (3/4 pint) skimmed milk; a medium banana or an apple.

Go Ahead Strawberry or Blackcurrant Cheesecake

Perfect for a little indulgence - without the guilt - these individual cheesecakes offer a great-tasting end to a meal. Made to a recipe with reduced fat content, it means that you can eat delicious desserts as part of your weight-loss or healthy eating diet plan.

Tips: Look out for frozen cheesecakes from Weight Watchers from Heinz too!

Please note: It's always wise to check with your doctor before you plan to embark on a weight-reducing diet. Remember that a steady weight loss of 1 - 2lb per week is a sensible amount to aim for. Crash diets rarely work in the long term.

• Fruits and vegetables are harvested at the peak of freshness and frozen within hours of picking - locking in all the nutrients. You can't be certain that fresh produce hasn't already lost valuable nutrients either in its transportation or prolonged storage - so get fresh, buy frozen!

• Some 80 per cent of freezer owners are unaware that frozen vegetables generally have higher levels of vitamins and minerals than the same vegetables bought fresh.

• Out of season foods can be pricey and difficult to obtain. Frozen food is available all year round at affordable prices.

• Frozen meats and poultry are matured to prime condition - and are preserved in this peak state by freezing. Also, since food poisoning bacteria do not multiply at very low temperatures, frozen meat and poultry is safe, though once thawed they should be treated as fresh.

• Fish is cleaned and frozen either on ships or on shore-based factories - ensuring it is frozen within hours of being landed. In towns and cities "fresh" fish is in limited supply and much of it has been previously frozen.

• Prepared frozen foods such as pizzas, fish fingers, ready meals, beefburgers, etc. are made from the freshest ingredients and frozen immediately. Often they are superior in taste, texture and nutritional value to those preserved by other methods.

• Frozen prepared foods offer great value and convenience - essential for today's busy lifestyles and fragmented family mealtimes.

• Look out for fat-reduced and lower Calorie foods in the freezers at your local supermarkets and frozen food outlets. As we aim to eat more healthily, a wider range of foods is available.

• Avoid frying when you're trying to lose weight. Oven bake, microwave, steam, boil, grill or stir-fry to keep fat content in your food to a minimum.

• Make use of frozen yogurt, sorbets and low-fat ice-creams as an easy dessert or a topping for fresh or frozen fruit.

• Keep a plentiful supply of frozen foods suitable for the rest of the family - so that they can fill up whilst you are dieting.