The BBQ Diet

When it comes to shifting those extra pounds, the grill in your garden (or kitchen!) is one of the best ways to do it. Why? Because fat from your food drips off onto the coals leaving your nosh super-tasty and good for you.

Nutritionist Fiona Hunter says: "Barbecuing is a great low-fat cooking method and it adds a delicious flavour to food."

However, be careful not to burn your food: "Studies suggest cancer-causing substances are formed on the surface of meat that's chargrilled or slightly burnt, so use leaner cuts and low-fat marinades to help prevent flare-ups that cause burning."

Head outdoors with this food plan that's guaranteed to help you lose up to 7lb in two weeks.

THE MEAL PLAN

As well as your meals, have an extra 300ml skimmed milk a day.

BREAKFASTS (200cals each) one per day

BBQ BUTTY 1 wholemeal roll with 2 barbecued rashers of lean back bacon and 1tsp relish.

FRUIT KEBABS Thread two skewers with a selection of fruit and barbecue lightly. Serve with a pot of low-fat yoghurt.

MUESLI WITH BERRIES 2tbsp unsweetened muesli with skimmed milk and a handful each of strawberries, blueberries and raspberries.

CONTINENTAL 2 slices rye bread with 1 slice lean ham, 1tbsp low-fat soft cheese and 1 sliced tomato.

EGG AND TOAST 1 boiled egg, 1 slice wholemeal toast and 1tsp low-fat spread. Plus a handful of strawberries.

LUNCHES (350cals each) one per day

BBQ TURKEY STEAK AND PASTA SALAD 1 barbecued turkey steak with salad made from 4tbsp cooked wholewheat pasta, cucumber, tomatoes, peppers and 3tbsp reduced-calorie coleslaw.

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STEAK MELT 1 barbecued thin-cut lean steak topped with 3tbsp grated reduced-fat cheese and salad. Plus 1 wholemeal roll.

BBQ CHICKEN WRAP 1 wrap filled with 1 barbecued skinless chicken breast, 2tsp BBQ sauce and salad. Plus 1 peach.

GREEK SALAD Salad made from reen pepper, red onion, 2 ripe tomatoes, cucumber, black olives, 75g reduced-fat feta cheese, dressed with 1tsp olive oil and a little white wine vinegar. Plus 1 peach and 1 apple.

SALMON AND POTATO SALAD Salad made from 4 boiled new potatoes, 1 small barbecued salmon steak, 2tbsp reduced-fat crème fraîche, spring onions and chives. Serve with mixed leaves and tomatoes.

DINNERS (450cals each) one per day

LAMB SKEWERS Marinate 115g lean lamb cubes in 3tbsp tzatziki. Thread onto skewers with pepper pieces and barbecue. Serve with 1 wholemeal pitta, salad and 2tbsp tzatziki.

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TERIYAKI TUNA MARINATE 1 fresh tuna steak in teriyaki sauce, then barbecue. Serve with 6tbsp brown rice mixed with chopped peppers, 1tbsp peas, chopped tomatoes and salad. Plus 1 nectarine.

HOME-MADE BURGER Mix 115g extra-lean minced beef with rated red onion and a splash of Worcestershire sauce. Pat into a burger and chill. Barbecue and serve in 1 wholemeal bap with 1tbsp hot salsa and salad.

BBQ VEGETABLES WITH COUSCOUS Brush courgettes, peppers, aubergine and tomatoes with 1tsp olive oil, then barbecue. Serve with 6tbsp couscous mixed with tomatoes, cucumber, olives, 50g reduced-fat feta cheese and 1tsp olive oil.

BBQ SALMON 1 barbecued salmon steak, with 3 new potatoes, plus rocket and watercress salad with balsamic vinegar.

TREATS (up to 150cals) one per day
We all know what denial leads to! A little treat each day means your diet will be easier to stick to...

PIMM'S AND LEMONADE 2 single measures (50ml) of Pimm's with diet lemonade, ice cubes, sliced orange, lemon and cucumber and fresh mint. Plus 2 breadsticks and 2tbsp salsa.

GLASS OF WINE 1 large (200ml) glass of dry white or red wine.

PITTA AND TZATZIKI Wholemeal pitta with 2tbsp tzatziki.

HOUMOUS AND CRUDITES 5tbsp reduced-fat houmous with vegetable crudités.

CHIPS AND DIPS 10 tortilla chips with 6tbsp salsa.

ICE CREAM 2 scoops reduced-fat ice cream.

CHOCOLATE BANANAS 1 small barbecued banana dipped in 2tbsp melted plain chocolate.

TOP TIPS FOR A HEALTHIER BBQ
* Don't be tempted by shop-bought marinated meat - make your own marinade and you can keep it low fat.

* Don't salt your meat - high levels are linked to high blood pressure.

* Ditch mayo for tomato-based sauces.

* Swap white carbs, like bread and pasta, for wholemeal versions.

* Grill 'n' go: BBQ in bulk and use your leftover meat or fish the following day.

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