•  Wholemeal toast (1 slice)
• 1 small booiled egg
• Low Fat Spread (1 level tsp)
• Orange Juice (Large glass)

• Large potato
• Baked Beans (3 tablespoons)
• Tropical Juice (Small glass)
• Soya yogurt with Fruit (One pot)

• Spaghetti (1oz/28g raw pasta)
• Lean back bacon (2oz/56g)
• Tomato pasta sauce (5 tablespoons)
• Mixed red and green peppers (3oz/84g)
• Spray oil (5 sprays)
• Mixed Herbs (1⁄4 tsp)

1. Cook spaghetti according to the manufacturer's instructions.
2. Prepare and slice the vegetables and chop the herbs finely. Dice the bacon.
3. Heat a non stick pan and stir-fry bacon in spray oil for 2 minutes.
4. Add the peppers and cook for a further 3 minutes.
5. Pour in the pasta sauce and heat gently until simmering. Do not boil.
6. Drain spaghetti and add sauce mixture.

Exercise of the Day

Add The Plank to yesterday's Crunch.  Don't be fooled! This simple exercise is a killer but great for your abs and lower back.

1. Kneel on the floor and lean forward, putting your forearms flat on the ground.
   
2. Extend your legs behind you so you are balancing on your toes and forearms.
   
3. Clasp your hands together and tuck your chin toward your chest.
   
4. Pull your abs in tight so that your back is straight; make sure your lower back does not sag downward and don't hold your bottom above the rest of your body.
5. Hold this position for 10 slow counts. (ouch!) Focus on keeping your upper body straight the entire time. To rest between reps, sit back on your heels and drape your body forward.
   
6. Do 3-5 reps, hold each for 10 seconds and gradually build to 20 seconds. 
   

Top Exercise Tip!

Love it or hate it, none of us can avoid doing the housework! If you’ve got a boring list of hours ahead, why not turn it into a workout?  Turn the music up loud and clean the windows, hoover, dust and wash up at a brisk pace to burn off those calories. 15 minutes hoovering or dusting will burn up 50 extra kcal per hour!

Click here for Day 3