Simply mix and match your choice of breakfast, lunch and snacks with your week one meal plan, or choose from the vegetarian plan or meal plan for one. Or, you can choose any of the ‘Throw-together dinners’, instead of dinners from the meal plans. All the recipes for the week one plan and the shopping lists for the dinners are included.  The meal plan is based on the energy needs of a 1.6m tall woman aiming to lose weight.  You can adjust this by increasing portion sizes to meet your energy needs if you are very active, are male or are much taller.  It is not advised to eat less than the plan suggests.