13,11.6,11,109.2.4, DAY ONE: 4 a.m. One apple 10 a.m. Breakfast One glass of hot lemon (one cup of hot water with one fresh squeeze of lemon) One bowl of cereal with skim milk and a raisin bran muffin 1 p.m. Have a light lunch 2.30 p.m. Light snack One piece of fruit 6.45 p.m. Dinner One (6 ounce) steamed skinless chicken breast with one cup of cooked broccoli and a half a cup of cooked rice Drink at least eoght glasses of water during the day.

In case you feel hungry at nighttime have an apple or two water crackers.

DAY TWO 4 a.m. One apple 10 a.m. Breakfast One glass of hot lemon (one cup of hot water with one fresh squeeze of lemon) Egg Beaters omelet with one piece of turkey bacon and half a piece of English muffin 1 p.m. Have a light lunch 1 1 cups of cooked pasta with steamed vegetable (fresh) 2.30 p.m.

6.45 p.m. Dinner 6 ounce salmon fillet wrapped in a piece of foil. Add 1 cup of cooked carrots and steam in the oven until it is cooked.

Drink at least eight glasses of water during the day. In case you feel hungry at nighttime, have an apple or two water crackers.

Try to avoid coffee if possible; replace with decaffeinated coffee or better, tea (Chinese green tea).

DAY THREE 4 a.m. One apple 10 a.m. Breakfast One glass of hot lemon (one cup of hot water with one fresh squeeze of lemon) One piece of melon and a raisin bran muffin 1 p.m. Have a light lunch One baked potato cut in half and stuffed with tuna (for tuna, use the Tins Tuna in water) and chopped onions mixed in a fat-free Italian dressing (use half a cup of tuna).

2.30 p.m. One cup of Chinese green tea with one banana 6.45 p.m. Dinner Stir-fried vegetable (two cups) with one cup of cooked brown rice Drink at least eight glasses of water during the day. In case you feel hungry at nighttime, have an apple or two water crackers.

Try to avoid coffee if possible; replace with decaffeinated coffee or better, tea (Chinese green tea).

DAY FOUR 4 a.m. One apple 10 a.m. Breakfast One glass of hot lemon (one cup of hot water with one fresh squeeze of lemon) Half a bagel with light cream cheese 1 p.m. Have a light lunch 1 of honeydew melon with one cup of low-fat cottage cheese with three water crackers 2.30 p.m. One cup of Chinese green tea 6.45 p.m. Dinner 6 ounce steak grilled with mixed salad (fat-free dressing) of your choice Drink at least eight glasses of water during the day. In case you feel hungry at nighttime, have an apple or two water crackers.

Try to avoid coffee if possible; replace with decaffeinated coffee or better, tea (Chinese green tea).

DAY FIVE 4 a.m. One apple 10 a.m. Breakfast One glass of hot lemon (one cup of hot water with one fresh squeeze of lemon) 1 grapefruit with one raisin bran muffin 1 p.m. Have a light lunch Beet green and tofu (1 cup tofu, 1 small tin of beets) mixed with one tablespoon canola oil; one garlic, mashed; sodium reduced soya sauce (stir-fried) 2.30 p.m. One cup of Chinese green tea 6.45 p.m. Dinner One poached sole fillet with two small cooked potatoes and 1 cup of spinach Drink at least eight glasses of water during the day. In case you feel hungry at nighttime, have an apple or two water crackers.

Try to avoid coffee if possible; replace with decaffeinated coffee or better, tea (Chinese green tea).

DAY SIX 4 a.m. One apple 10 a.m. Breakfast One glass of hot lemon (one cup of hot water with one fresh squeeze of lemon) One bowl of fresh fruit salad, 1 sliced bagel with cream cheese 1 p.m. Have a light lunch Pasta salad (One cup of cooked pasta mixed with 1 cup of fresh vegetable mixed with fat-free Caesar dressing) 2.30 p.m. One cup of Chinese green tea 6.45 p.m. Dinner 6 ounce fresh turkey strips, 1 cup mixed fresh vegetable, 1 cup of brown rice.

Pan fry the turkey (use cooking spray), add the vegetable. Simmer it off and add the 1 cup of cooked brown rice, season with a tablespoon of soya sauce.

Drink at least eight glasses of water during the day. In case you feel hungry at nighttime, have an apple or two water crackers.

Try to avoid coffee if possible; replace with decaffeinated coffee or better, tea (Chinese green tea).

DAY SEVEN 4 a.m. One apple 10 a.m. Breakfast One glass of hot lemon (one cup of hot water with one fresh squeeze of lemon) One Egg Beaters omelet of your choice 1 p.m. Have a light lunch One fruit platter with 1 cup of low-fat cottage cheese and two water crackers 2.30 p.m. One cup of Chinese green tea 6.45 p.m. Dinner Grilled vegetables -- 2 cups of mixed vegetable Marinade: 1 cup olive oil, 1 cup dry vermouth, 1 tablespoon light brown sugar, 2 large cloves of garlic, mashed.

Heat up the pan; add the vegetable when it starts to get brown. Add the marinade to it. Simmer for 2 minutes.

Drink at least eight glasses of water during the day. In case you feel hungry at nighttime, have an apple or two water crackers.

Try to avoid coffee if possible; replace with decaffeinated coffee or better, tea (Chinese green tea).