Whether you want to look lean and trim or show off your hard-earned muscle, you'll need to burn off any excess fat before you've got a torso you can be proud to display. This meal plan, devised by personal trainer Sion Colenso, will help you shed that unsightly flab by cutting your calories to around 1,600 a day. There's no need to worry about losing your muscle, though, because it includes plenty of protein – which has the useful side effect of making you feel fuller for longer.

Monday
Breakfast: Bran flakes with skimmed milk. 1 chopped banana.
Snack: Smoothie: blend 25g whey protein, 2 oranges, 50g blueberries, 50g blackberries, ½ a banana and water.
Lunch: 90g sardines with lemon juice on 2 slices of wholemeal toast.
Snack: 10 radishes with balsamic vinaigrette.
Dinner: 100g chicken salad with walnuts.
Daily total: 1,581 calories, 117g protein, 200g carbs, 32g fat

Tuesday
Breakfast: Smoothie: blend 25g whey protein, 300ml skimmed milk, 100g strawberries, ½ a banana, 1tsp flaxseed oil.
Snack: 90g mackerel. 1 slice of wholemeal toast.
Lunch: Turkey salad sandwich on wholemeal bread. 1 orange.
Snack: 1 mashed banana.
Dinner: 120g fillet steak with spinach and 2 grilled tomatoes.
Daily total: 1,611 calories, 127g protein, 205g carbs, 31g fat

Wednesday
Breakfast: 4 scrambled egg whites, 2 rashers of bacon and 2 slices of wholemeal toast.
Snack: Blueberry swirl.
Lunch: Smoothie: blend 25g whey protein, 80g raspberries, 80g blueberries, 50g blackberries and water.
Snack: 100g low-fat cottage cheese and pineapple.
Dinner: 120g chicken and vegetable stir-fry. 70g brown rice.
Daily total: 1,621 calories, 126g protein, 201g carbs, 33g fat

Thursday
Breakfast: 45g oats with 300ml skimmed milk and 1tsp honey. 1 cup of green tea.
Snack: 1 orange.
Lunch: Grilled chicken (100g) salad sandwich on wholemeal bread.
Snack: Smoothie: blend 25g whey protein, 80g raspberries, 80g blueberries, 50g blackberries and water.
Dinner: 120g tuna steak with stir-fried broccoli, green beans and spinach with sesame seeds and oil. 70g brown rice.
Daily total: 1,615 calories, 123g protein, 202g carbs, 30g fat

Friday
Breakfast: Smoothie: blend 25g whey protein, 300ml skimmed milk, 100g strawberries and ½ a banana.
Snack: 1 apple.
Lunch: 1 can of tuna with beetroot.
Snack: Mixed nuts, raisins and cranberries.
Dinner: 120g salmon with stir-fried broccoli, green beans, red peppers and spinach with sesame seeds and oil. 70g brown rice.
Daily total: 1,609 calories, 121g protein, 203g carbs, 30g fat

Saturday
Breakfast: 45g oats with 300ml skimmed milk and 1tsp honey.
Snack: 150g raw carrots and hummus.
Lunch: 100g tuna, cherry tomatoes and beetroot.
Snack: Smoothie: blend 25g whey protein, 80g raspberries, 80g blueberries, 50g blackberries and water.
Dinner: 120g grilled haddock with new potatoes and peas.
Daily total: 1,613 calories, 121g protein, 210g carbs, 30g fat

Sunday
Breakfast: 4 scrambled egg whites on 2 slices of wholemeal toast. 1 grapefruit.
Snack: Smoothie: blend 25g protein, 300ml skimmed milk, 50g blueberries, 50g blackberries and ½ a banana.
Lunch: Tuna (100g) sandwich on wholemeal bread. 1 pear.
Snack: Fruit and nut bar.
Dinner: 120g chicken and vegetable stir-fry with a red pepper, sesame seeds and oil. 70g brown rice.
Daily total: 1,620 calories, 124g protein, 218g carbs, 33g fat

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