It's time for breakfast. Try to avoid sugary cereal, yogurts, muffins, donuts and all that. We suggest starting your day with a whole balanced meal, such as a classic English breakfast:

- 2 eggs cooked to your liking but with as little oil or butter as possible.
- Side of beans in tomato sauce.
- Some turkey bacon or low-fat chicken sausage.

What's for lunch today? I suggest:

- Roast beef or pot-roast made from a lean cut of meat.
- Bowl of salad with light low-calorie dressing, based on yogurt, mustard or vinegar.
- Side of healthy grains, such as bulgur, quinoa, or buckwheat.

For dinner today, have a light meal with enough protein to keep you satiated until breakfast. For instance:

- Tuna steak or tilapia fillet, baked but not fried.
- Large side of fresh or roasted vegetables. Try and avoid the high-carb starchy ones though.
- Instead, go for things like broccoli, asparagus or cauliflower.
Those who think they have no time for healthy eating will sooner or later have to find time for illness