OK here goes...

Breakfast
1 cup cooked cous cous, grated green apple and cinnamon, 2 tbl low fat yoghurt
Smoked salmon and tomatoe on crumpet
Baked beans on one slice toast
oats made with low fat milk and tinned peaches

Lunch
Wrap (sorj are low fat or mountain bread) with turkey, sprouts, swiss cheese and cranberry sauce
Wrap with salmon, grated carrot abd hummous
(in fact subsititue all bread for wraps)

Salads - grilled chicken with cherry toms, lettuce/spinach, cucumber and some herbed yoghurt is great
or the same as above but with red wine venegar and some tinned salmon

Dinner
1/2 chicken breat pan fried with roasted cherry toms and steamed asaparagus
veg stir frys (1/2 cup rice only) - tofu or chicken (go easy on sauces)
Chops with baked cauliflower and some carrots
Steak and salad

Eat fruit - not too much
Snack on vegies, nuts (but 10 or so only), low fat yoghurt

I always start day with lemon and warm water