Are you a fast-food queen? Do you need instant gratification and have been known to call a cup of coffee breakfast and a granola bar lunch?

For example, if your job involves lots of travelling, then a plan that requires you to whip up every meal from scratch will probably be a recipe for disaster. Instead, we’ve created a mix-and-match meal plan that takes your preferences into account and addresses your biggest obstacles, from controlling portions to curbing cravings.

Start eating the foods you love today and see the long-lasting benefits of making healthier meal choices. The only rule is that you have to limit your kilojoule intake to 6 700 per day – although on days when you’re really cranking up the burn with your exercise routine and feel you need a little extra fuel, you can tack on an extra 400-800kJ snack.

Which eating personality are you?

1. Are you a fast food queen? Your life is crazy and you have little time to sit down to a meal – let alone prepare one.

You need instant gratification and have been known to call a cup of coffee breakfast and a granola bar lunch. You know you often fall short of the recommended servings of nutrient-dense foods, like fruits, veggies, and wholegrains, but you feel powerless to do anything about it – at least until your schedule clears. To eat right and trim down, you need flexible options in your daily menus, like quick, easy-to-prepare meals that require six ingredients or less, along with healthy supermarket and restaurant staples.

>> Get your FAST-FOOD EATING PLAN here!

2. Are you a diet rebel? The thought of forgoing treats and eating Spartan meals for months is depressing – so you refuse to do it!

You enjoy good-for-you foods, as long as they taste good too. A sandwich or omelette without cheese is not acceptable, and you need to satisfy your sweet tooth on a daily (if not hourly!) basis. Unfortunately, your defiant nature means you sometimes fill up on fattening fast-food and snacks, which can crowd out important vitamins and lead to weight gain. Your most effective slim-down strategy is to focus on tasty, portion-controlled meals that allow you to feel like you’re indulging. A mix of fresh and healthy convenience foods works best for you, provided each meal or snack contains a little something special to tempt your taste buds.

>> Get your REBELLIOUS DIET PLAN here!

3. Or are you a purist? Food is a passion for you. You shun the idea of eating anything processed.

For you, meal preparation is relaxing rather than a chore. You have an impressive cookbook collection and dream up ways of combining flavours. Fast food is a no-no and your favourite restaurants tend to feature fresh organic or locally-grown ingredients. But while you rarely eat the wrong foods, you often eat too much and too often. Your biggest challenges are preventing yourself from noshing on nuts all day long and stopping at one serving of wholegrain pasta at dinner. For your weight loss plan to stick, you need portion-controlled meals that emphasise fresh, whole foods.

>> Get your PURIST EATING PLAN here!