YOUR NEW BODY STARTS HERE!

Anna Richardson knows a thing or two about diets. You name it, she's tried it - cabbage soup, Atkins, baby food, maple syrup, diet pills - the list goes on.

"When I was filming Supersize Vs Superskinny last year, I tried the supermodel trick of eating nothing but apples," says Anna. "After 48 hours I felt so ill, I had to plunge face first into a bowl of pasta!"

Anna, 39, is your average curvy girl. At 5ft 5in her weight fluctuates between her ideal of just over 9st, to her heaviest two years ago of 11st.

"I've always struggled with my weight, and I'm a serial dieter," says Anna, who today is 9st 10lb and a size 12. "I don't have a particular weakness - my problem is that ¿I love all food and lots of it."

So this year, Anna has decided to take drastic action ¿in her bid to lose that tricksy half stone - and she wants the rest of the country to get involved, too. As part of ¿her new TV series, My Big Fat Diet Show, she's not only launching a new foolproof pound-loss programme - she's pledging to follow it and prove that you can drop a dress size in 14 days.

"It works on a 3, 4, 5 rule - you eat 300 calories for breakfast, 400 for lunch and 500 at dinner," says Anna.

"There's no complicated food combining - the only rule is that you stick to around 1,200 calories a day. You can drink as much water as you like as long - just avoid the fizzy or flavoured stuff. You're allowed one coffee or tea in the morning with skimmed milk and another one in the late afternoon.

"The diet lasts a fortnight, then you take the healthy-eating habits you've learned and apply them to meals in the future."

But Anna doesn't want to take on the diet challenge alone - she wants you to join her by tuning into the show over the next two weeks and following the eating plan with her. She already has the support of six real women - a group of friends known as the Chalfont Chubbies - as she aims to ditch half a stone and get back into her size-10 jeans. "Losing weight is so much easier when you're part of a group and all in it together," Anna says. "You can swap diet tips and encourage each other on those inevitable 'fat and miserable' days."

So what are you waiting for? Chuck your selection box in the bin, stick the remnants of your Christmas pud in the freezer and prepare to lose those mince pie pounds with the 3, 4, 5 plan.

ANNA'S STICK-TO-IT TIPS!

• Learn what 100 calories looks like. "It's a third of a Mars bar, four medium satsumas, one-and-a-half slices of brown bread or a small glass of champagne. Knowing what it looks like means you'll quickly learn how to balance your meals, so you'll feel fuller for longer."

• Be a savvy shopper. "Supermarkets are there to sell us things, so we need to be on red alert when we go shopping. The majority of offers are on chocolate, crisps and alcohol, which will be in a big display as you walk in. Prepare to resist them before you arrive and you'll be able to walk past them!"

• Ditch diet saboteurs. "We all know the type ¿- jealous friends who encourage you to fail. So surround yourself with people who say that the new, slimmer you is fab."

THE 3, 4, 5 PLAN

Day 1: 1,126 cals

Breakfast: 267 cals
Muesli and fruit
50g muesli with 120ml semi-skimmed milk. Plus 1 kiwi fruit.

Lunch: 379 cals
Prawn and avocado salad
Mix 70g cooked and peeled prawns with 1 medium avocado, chopped, and 1tsp lemon juice. Serve with 1 wholemeal bread roll, 80g iceberg lettuce, 40g cherry tomatoes, 40g cucumber, 80g red pepper, deseeded and sliced, and 2tsp dressing made with 1tsp balsamic vinegar mixed with 1tsp extra virgin olive oil.

DINNER: 480 cals
Lamb chop with sweet potato and vegetables
Grill 1 lean lamb chop ¿and serve with 1 medium baked sweet potato (130g) topped with 1tsp butter, 80g frozen mixed vegetables, defrosted and steamed, and 1tsp mint sauce.

Day 2: 1,186 cals

Breakfast: 280 cals
Turkey club and fruit 2 slices of wholemeal bread with 2 grilled turkey rashers, 20g iceberg lettuce, 1 medium tomato (120g) and 1tsp mayonnaise. Plus 1 satsuma.

Lunch: 388 cals
Beef wrap
Stir-fry 125g beef strips (or sliced lean beef) in a non-stick pan over a high heat until cooked. Place 1tbsp soured cream on to 1 wholewheat wrap. Add the cooked beef, 80g baby spinach, 1 medium tomato, sliced, and 1tbsp salsa.

Dinner: 518 cals
Chicken stir-fry
Cook 60g brown rice as per the packet instructions. Cut 100g skinless chicken breast into strips. Make up some 1-calorie olive oil by mixing 4ml extra virgin olive oil with 45ml water in a small hand sprayer. Coat a non-stick pan with 10 sprays and scramble 1 small egg over a high heat. Remove from the pan and keep warm. Spray the pan again with 10 more sprays of 1-calorie olive oil and fry the chicken strips along with 1tsp five-spice powder for around 3 minutes. Add 150g stir-fry vegetables and cook for a further 2 minutes. Add 1tsp soy sauce, stir in the scrambled egg and serve with the rice.

Day 3: 1,177 cals

Breakfast: 201 cals
Fruity cereal
30g bran flakes with 15g sultanas and 120ml semi-skimmed milk.

Lunch: 396 cals
Mushroom and cheese omelette
Spray a small non-stick frying pan with 10 sprays of 1-calorie olive oil. When hot, fry 50g button mushrooms. Beat 2 medium eggs with 1tbsp semi-skimmed milk and add to the pan. Cook until the egg is almost set, then top with 20g grated Edam cheese. Serve with 100g baby leaf salad and 45g French bread.

Dinner: 580 cals
Salmon pasta
Cook 56g wholemeal pasta as per the packet instructions. Keep warm. Place 1 can (200g) chopped tomatoes, 2tsp tomato puree, 1 garlic clove, peeled and crushed, and 1tsp mixed herbs into a saucepan. Bring to the boil and simmer for 10 minutes. Add 100g pink salmon in brine and heat through. Serve with the pasta, 1tsp grated Parmesan and 80g frozen mixed vegetables, cooked, and 1 small glass (125ml) wine. Follow with 65g low-calorie sorbet.

Day 4: 1,225 cals

Breakfast: 259 cals
Peanut butter sandwich and fruit
2 medium slices wholemeal bread spread with 1tbsp peanut butter. 1 medium (170g) pear.

Lunch: 406 cals
Pitta bread and tzatziki with fruit
Warm 1 wholewheat pitta bread. Serve with 170g tzatziki, 80g tomatoes, sliced, 80g iceberg lettuce, 80g cucumber, 1 red pepper, sliced. Plus 1 small banana and 40g green grapes.

Dinner: 560 cals
Two-bean risotto
Spray a non-stick frying ¿pan with 10 sprays 1-calorie olive oil. Heat, then fry 1 small onion (90g), chopped, and 1 crushed garlic clove until soft. Add 40g dry risotto rice, 20g drained kidney beans and 20g drained haricot beans. Using 2 vegetable stock cubes, make 200ml stock and add enough to the pan to cover the ingredients. Bring to the boil, then reduce the heat and simmer until the rice is cooked, adding more stock if necessary. When ready, stir in 30g grated Parmesan. Serve with 100g chicken breast, grilled and diced, and 80g broccoli, steamed. Follow with 1 small pot natural low-fat yoghurt.

Day 5: 1,240 cals

Breakfast: 254 cals
Sausage sandwich and fruit
1 turkey sausage, grilled, served with 1 medium tomato, sliced, on 2 medium slices wholemeal bread. 1 satsuma.

Lunch: 366 cals
Poached egg and beans on toast
2 medium slices wholemeal bread, toasted, topped with 1 large egg, poached, and 1 can (100g) baked beans in tomato sauce. Follow with 1 apple (140g) and 1 kiwi fruit.

Dinner: 620 cals
Broccoli and cheese pasta
Cook 50g wholewheat pasta as per the packet instructions and steam 40g each of cauliflower and broccoli. Mix 10g cornflour with 2tbsp semi-skimmed milk. Heat 220ml milk in a pan and gradually add the cornflour mixture until the sauce thickens, stirring continuously. Stir in 30g grated Edam cheese until melted. Place the steamed vegetables into a heatproof casserole dish along with the cooked pasta. Pour over the cheese sauce and bake in a preheated oven (200°C/400°F/gas mark 6) until browned. Sprinkle with 10g grated Edam. Serve with 80g of mixed lettuce, cucumber, celery and baby spinach. Follow with 150g of canned rice pudding.

Day 6: 1,191 calories

Breakfast: 249 cals
Toast with honey and fruit
2 medium slices wholemeal bread, toasted, spread with 2tsp clear honey. 1 medium orange.

Lunch: 406 cals
Jacket potato with tuna and salad
1 medium (200g) baked potato served with 1 can tuna in brine, drained, 5g butter and 20g each iceberg lettuce, tomato, cucumber and celery.

Dinner: 536 cals
Sausage, mash and vegetables
2 beef sausages, grilled, served with 120g potatoes, boiled and mashed with 15ml semi-skimmed milk, 80g frozen mixed vegetables, cooked, and 1 serving (70g) instant gravy. Follow with 100g jelly.

Day 7: 1,198 calories

Breakfast: 276 cals
Tropical fruit salad
Dice 1 medium kiwi, 1 satsuma, 1 wedge honeydew melon (160g) and 1 mango. Mix 10g muesli and 100g Greek yoghurt and serve with the diced fruit.

Lunch: 426 cals
Ploughmans
Platter made up of 60g French stick, 2 pickled onions, 3tsp sweet pickle, 20g each cherry tomatoes, iceberg lettuce, celery and cucumber and 50g mild Cheddar cheese.

Dinner: 496 cals
Vegetable curry
Cook 50g couscous as per the packet instructions. Keep warm. Break 80g cauliflower into florets the size of a marble, and make up some vegetable stock by mixing one stock cube with 100ml water. Heat 10ml vegetable oil in a heavy-based saucepan and cook 1 medium red pepper, deseeded and sliced, for approximately 5 minutes. Stir in the stock, 1tbsp curry powder, 1tsp salt and 120g mixed frozen vegetables, defrosted. Boil for 5 minutes, adding boiling water from a kettle if necessary. Stir in 15g raisins and 1tsp chutney and serve with the couscous.

WEEK TWO

Day 1: 1,141 Calories

Breakfast: 297 cals
Tropical Risotto
10ml water, 28g arborio rice, 76g pineapple in juice, 67ml coconut milk, 7g almonds
Bring the rice and water to the boil, then reduce the heat and simmer, stirring frequently. As the water absorbs into the rice add the pineapple juice and the coconut milk before stirring in the almonds. Serve when the rice is tender. This recipe can be adapted by adding other fruits such as raisins, bananas etc.

Lunch: 460 cals
Peppered Prawn Noodles
1 block (63g approx) egg noodles, ½tsp vegetable oil, ¼tsp black peppercorns, ½ red chilli pepper, 50g baby corn, 400g pak choi, 100g king prawns, peeled, raw, 50g bean sprouts, raw
Boil the dried egg noodles according to pack instructions, then drain. Fry the lightly crushed black peppercorns in a little oil along with the red chilli, baby corn and pak choi leaves. Stir-fry for 1 min, add the raw peeled prawns, then fry until pink. Add the noodles, a handful of bean sprouts and heat through.

Dinner: 384 cals
Pumpkin & Chilli Pasta
160g Pumpkin, peeled, deseeded & cubed, 10 sprays 1 cal oil, 26g shallots, ½ Clove garlic, ½ small red chilli pepper, deseeded & chopped, 40ml dry white wine, 1/3 vegetable stock cube, salt/pepper, 30ml single cream, 10g fresh parsley, 65g whole wheat pasta shells, dry, 1tbsp parmesan
Heat a heavy based fry pan and spray with the oil. Fry the shallots, garlic, add chopped chilli for 2 mins. Add the wine, then add small cubes of pumpkin. Add stock cube and season with salt and pepper. Cook until pumpkin is soft and starts to break down. Add the cream and parsley and toss through cooked pasta sprinkled with parmesan.

Day 2: 1,202 Calories

Breakfast: 375 cals
Breakfast Pancakes
110g egg white, 100g cottage cheese, 15g porridge oats, 100g raspberries, 100g Greek yoghurt
Blend cottage cheese, oats and egg whites with a hand blender for about a minute. Pour into hot pan and cook for a couple of minutes on each side. Top with yogurt and fruit

Lunch: 370 cals
Ratatouille with Rice & Chocolate Dessert
10 sprays 1 cal oil, 45g red onion, raw, chopped, 50g raw aubergine, chopped, ¼ green pepper, raw, chopped, 20g courgette, raw, chopped, ¼ large tomato, chopped, 150g cooked white rice, 1tbsp parmesan cheese, plus one plain chocolate mousse (store brought, own brand)
Spray a heavy bottomed pan with the oil spray and soften the onion. Add the pepper, aubergine and courgette and sauté until soft. Add the chopped tomato. When the vegetables are soft, serve with the rice and sprinkle with the parmesan. You can increase the veg and make up a batch of ratatouille, freezing the excess portions. The chocolate mousse makes an ideal quick dessert and is available from most shops.

Dinner: 457 cals
Beefy Bean Hotpot
10 sprays 1 cal spray, 45g onion, ½ clove garlic, crushed, ¼ medium red sweet pepper, chopped, ¼ red chilli pepper, chopped, ½tbsp tomato puree, ¼ vegetable stock cube, 125g passata, 60g canned kidney beans, drained, 60g canned butter beans, drained, 1tsp fresh oregano, ½tsp fresh parsley, 60g french bread, 60g lean beef mince
Boil the mince in a pan of water until brown to remove any fat. Drain off the liquid and set the mince to one side. In a frying pan or heavy based saucepan, spray with 1 cal oil and add the onion, crushed clove of garlic, chopped red pepper and chopped red chilli. Cook over a medium heat for 5 mins until soft. Add the tomato puree, 65ml made up vegetable stock using the ¼ stock cube, passata, kidney beans and butterbeans, along with the chopped fresh oregano, and stir well. Bring to the boil then reduce the heat, cover and simmer for 20 mins, stirring occasionally. Add a little water if the stew is too thick, and stir in the fresh parsley. Garnish with oregano and serve with crusty bread.

Day 3: 1,151 Calories

Breakfast: 181 cals
Whole meal Muffin & Strawberry Jam
1 Muffin, wholemeal, split & lightly toasted, 2tsp strawberry jam

Lunch: 454 cals
Sardines on Toast with Salad
3 Sardines (in tomato sauce), 2 med slices wholemeal toast, 50g grated cheddar cheese, 20g each celery, cucumber, spinach
Place the sardines on the toast and sprinkle with the cheese. Place under a hot grill until the cheese melts. Serve with the salad.

Dinner: 516 Cals
Chicken Parmesan
Chicken breast fillet (100g), ½ clove garlic, 25g fresh breadcrumbs, 1tbsp fresh parsley, chopped, salt & pepper, 1tsp parmesan cheese, 50g spaghetti, dry, 10 sprays 1 cal oil, 1 medium egg, 160g baby leaf salad
Crush the garlic, rub on the chicken, both sides. Place beaten egg in a shallow bowl. In a separate bowl, mix the breadcrumbs with the chopped parsley, seasoning and parmesan. Dip each escalope in the egg mix, then into the breadcrumbs and coat well .Cover with cling film and refrigerate for a few hours. Spray 1 cal oil over both sides of the escalope, and bake in oven at 200C (400°F, Gas Mark 6), for 20-25mins, turning halfway through cooking. Serve with salad

Day 4: 1,209 calories

Breakfast: 221 cals
Smoked Salmon Scramble
5g butter, 15ml semi skimmed milk, 50g smoked salmon, 1 small (90g) tomato, 1 egg
Make up the scrambled egg and keep warm. Cut the smoked salmon into strips. Halve the tomato, and grill. Arrange the salmon on top of the egg and add the tomato

Lunch: 467 cals
Macaroni Stuffed Peppers
1 red pepper deseeded, 40g dry macaroni, 7g margarine, 6g plain flour, 112ml semi skimmed milk, 20g cheddar cheese, ½ clove garlic, chopped, ½tbsp fresh basil, chopped, 1tsp olive oil, 80g baby leaf salad
Preheat the oven to 200°C (400°F, Gas Mark 6). Halve the pepper and place in a roasting tin, cut side up and scatter over the garlic and basil. Pour over the olive oil and roast for 10-15 mins. Meanwhile, cook the macaroni according to the packet instructions, then drain well. Melt the margarine in a pan, stir in the flour and cook for 1 min. Gradually whisk in the milk, then simmer for 4-5 mins, stirring all the time until smooth and thickened. Remove from the heat and stir in the cheese reserving some for topping - and the macaroni. Spoon the macaroni cheese into the pepper halves and top with the remaining cheese. Return to the oven for 10-15 mins until golden and bubbling. Serve with baby leaf salad.

Dinner: 521 cals
Chilli Bean Jackets
10 Sprays 1 cal oil, ¼ green sweet pepper, raw, diced, ½ red sweet pepper raw, diced, 1 clove garlic, crushed, ½tsp chilli powder, ½ ground cumin, 230g chopped tomatoes , 50g butter beans, canned, drained, 1 medium (250g) potato, baked, 60g fromage frais, 14g coriander leaves
Spray a heavy based pan with 1 cal spray and stir fry the diced pepper for 3 mins until browned. Add the garlic, chilli powder and cumin and cook for 1 minute then mix in the tomatoes and butter beans. Simmer the mixture for 5 mins. Spoon the mixture onto a split cooked jacket potato and top with the fromage frais and fresh coriander.

Day 5: 1,128 Calories

Breakfast: 269 cals
Citrus Cocktail with Peanut Butter Toast
80g grapefruit in juice
80 fresh orange pieces, 1 med slice wholemeal bread, toasted, 20g peanut butter

Lunch: 426 cals
Ham Salad Baguette & Yoghurt
60g french bread, 2 slices lean ham, 20g lettuce, 1 medium (120g) tomato, 20g cucumber, ½ tsp mustard plus 1 small pot low fat yoghurt (shop brought, own brand)

Dinner: 521 cals
Smoked Salmon Salad & a Glass of Wine
80g lettuce, 80g cherry tomatoes, 80g cucumber, 2 spring onions, 50g smoked salmon, 1tsp lemon juice, pepper, 60g french bread, 7g butter plus 1 small glass (125ml) wine
Make a large salad and toss in 50g smoked salmon and sprinkle with the lemon juice & black pepper. Serve with 60g fresh French bread and a thin spread of butter. Enjoy with a small glass of wine.

Day 6: 1,209 Calories

Breakfast: 349 cals
Chocolate Porridge
40g porridge oats, dry, 7g drinking chocolate powder, 200ml semi skimmed milk, 25g seedless raisins
Mix the chocolate powder into the porridge and add the milk, stirring well to mix. Place everything in a heat proof jug and microwave for 30 second bursts & stir until the desired consistency is achieved.

Lunch: 417 cals
Tuna & Hazelnut Coleslaw on Brown Bread
2tbsp soured cream, salt & pepper, 1tsp fresh lemon juice, 160g raw cabbage, finely shredded, 12.5g red onion, finely sliced, 1tbsp fresh flat leaf parsley, chopped, 10g chopped hazelnuts, 2 small whole meal bread rolls, toasted, 33g (approx ¼ can) tuna chunks in brine, drained
In a large bowl, mix together the sour cream, the lemon juice and seasoning. Add the shredded white cabbage to the bowl along with the finely sliced red onion, fresh parsley and chopped roasted hazelnuts. Toss everything together and lightly coat in the cream. Add the tuna to the coleslaw and gently mix through. Divide between toasted rolls.

Dinner: 443 cals
Quorn Bolognese
10 Sprays 1 cal oil, 100g red onion, finely diced, 100g chopped tomatoes, 100g courgette, raw, diced, 100g aubergine, raw, diced, 65g chestnut mushrooms, sliced, 75g Quorn, 75g penne,dry
Fry the onions is the 1 cal spray. When soft add all of the other ingredients and bring to the boil. Cook the pasta as per the packet instructions. Pour the cooked sauce over the pasta.

Day 7: 1,161 calories

Breakfast: 235 cals
French Toast
35ml skimmed milk, 1 medium egg, 1 egg white, 2 slices white bread, 1 Cal spray oil
Beat the egg and extra egg white together, whisk in the milk. Warm a large non stick frying pan and spray with 10 sprays 1 cal spray. Soak 1 slice of bread in half of the egg and milk mixture and fry the slice until golden brown on both sides. Repeat with the other slice of bread

Lunch: 416 cals
Baked Salmon with Peppers
½ sweet red pepper, ½ sweet green pepper, 125g salmon fillet, 1tsp lemon juice, pepper, 150g new potatoes, boiled, skins on, 80g frozen mixed vegetables, boiled
Slice the red and green peppers and place in baking foil with the salmon fillet. Sprinkle over lemon juice and pepper, fold over the foil and bake in a warm oven (180°C (350°F, Gas Mark 4) for 20 minutes or until the fish is cooked. Serve with the potatoes and vegetables.

Dinner: 509 cals
Lemon Spaghetti with Ham
100g spaghetti, dry, 40g frozen peas, thawed, 50g soft cheese, ½tsp lemon peel, ½ lemon, juiced, 25g sliced ham, cut into strips
Cook the pasta as per the packet instructions and add the peas a couple of minutes from the end of the cooking time. Drain the pasta and return it to the pan. Stir in the soft cheese, lemon zest and juice. Serve with the ham strips scattered on top. To make the 1 cal oil, mix 5ml extra virgin olive oil with 45ml water in a small hand sprayer. If you want to make a larger amount, simply dilute in the ratio 1 oil to 9 water.

• My Big Fat Diet Show starts this Tuesday, 8pm, Channel 4. Her book, Anna Richardson's Body Blitz (Weidenfeld & Nicholson, £14.99), is out tomorrow.

CONSULT YOUR DOCTOR BEFORE STARTING ANY DIET PLAN PHOTOGRAPHY: LIZ GREGG, GETTY, PHOTO LIBRARY HAIR & MAKE-UP: OONAGH CONNOR AT JOY GOODMAN STYLING: JEMIMA FLEMING ANNA WEARS: DRESS, PRIMARK

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