This is a dietary guide rather than a single recipe. Breakfast options: (1) Nut-rich muesli (large teacup-full) with semi-skimmed milk — look for about 30% nuts and seeds; add walnuts, hazelnuts, macadamia nuts or pecans if not in the recipe. (2) Porridge (large teacup-full) made from jumbo oats with a palmful of blueberries and a palmful of nuts. (3) Scrambled eggs (two, with yolk) with a small slice of wholemeal bread or toast. (4) A small pot of plain yoghurt with nuts and blueberries. Lunch/Dinner: Choose a fist-sized portion of protein (chicken breast, salmon fillet, tofu, Quorn, lean steak, veal, legumes, tuna, bass, lamb, beef, mackerel, cod, halibut, crab, lobster, bream or trout; cheese in smaller quantities). Add a couple of tablespoons of grain-based carbohydrate (brown rice, quinoa, cous-cous, brown-rice noodles, wholewheat pasta, wild rice) and two heaped tablespoons of vegetables. Typical main meals: grilled salmon with spinach and brown rice; grilled chicken breast with salsa verde, tomato and avocado salad; Salade Niçoise with seeds and small new potatoes; chicken or veg soup with chickpeas and rye bread; omelette with mushrooms, tomatoes and an oat cake. Snacks (mid-morning or afternoon): full-fat hummus with raw vegetables; apple or pear with hard cheese; handful of nuts or mixed seeds with fruit; slice of cheddar with two oatcakes; almond/cashew/peanut butter on rye cracker; slice of smoked salmon (check label — no added sugar). Note: OCR text appears truncated at the end.