Instead, start following our
healthy diet plan today
and in just three weeks we promise you'll feel cool, comfortable
and confident in shorts, t-shirts and swimsuits.
Here's what to do...
- It couldn't be easier! Over the next three weeks, simply
follow the daily menu plans. It's fine to swap the order
around to fit in with your lifestyle - for example, you may
prefer to start your diet with the meals given for day 3,
followed by day 6 and so on.
- You may repeat your favourite daily menu in place of one
of the others or swap individual meals from one daily menu
to the next if you don't like some of the choices given.
- In addition to the daily meal plans, choose ONE snack
every day. You may choose from either the SAVE (100 calorie)
or SPLURGE (250 calorie) snacks - remember though, the more
times you choose the SAVE option, the more weight you'll
lose!
- Each day, have 275ml/½pint skimmed milk to use in tea
and coffee, to drink on its own or to make into a smoothie
using fruit from the menu plans. Milk is packed with
calcium, needed for strong, healthy bones so it's important
to have this every day.
- Remember, portion size matters! All teaspoon and tablespoon
measurements should be level, one small can is equivalent to
around 200g, and jacket potatoes should weigh around
175g/6oz.
- Add plenty of vegetables or salad to meals. You should
eat five different servings of fruit and veg every day to
boost your intake of fibre, vitamins and minerals. It's fine
to sweeten fruit with a little artificial sweetener, if
liked.
- Drink eight glasses of water each day to prevent
dehydration. It's fine to drink tea, coffee, herbal tea,
diet drinks and squashes, too.
How many calories does the diet provide?
Each daily menu, together with the milk allowance, adds up
to 1,150 calories. Choosing a SAVE (100 calorie) snack takes
this up to 1,250 calories; choosing a SPLURGE (250 calorie)
snack takes it up to 1,400 calories. It's up to you whether
you choose SAVE or SPLURGE, but as a general guideline, if you
have less than 1st to lose you should opt for the SAVE snack,
while if you have more than 1st to lose, you should choose the
SPLURGE snack. Finally, as this is a short-term three-week
plan, you may find it contains fewer calories than you've been
having each day. Once you've completed the diet, you should go
back to your usual daily calorie allowance recommended by WLR.
Daily Menu Plans
Day 1
Breakfast: Toast with marmalade and fruit V
2 slices wholemeal toast with 2tsp of low-fat spread and
marmalade. Plus a bowl of raspberries.
Lunch: Turkey sandwich, chocolate mousse and fruit
2 slices wholemeal bread filled with 6 slices wafer-thin
turkey, 2tsp cranberry sauce and salad. Plus 1 pot low-fat
chocolate mousse and 5 strawberries.
Dinner: Roast beef with fruit salad and cream
3 thin slices lean roast beef with 1 small ready-made
Yorkshire pudding, 5 new potatoes boiled in their skins,
vegetables, 1tsp horseradish sauce and fat-free gravy. Plus 1
bowl fresh fruit salad with 1tbsp single cream.
Day 2
Breakfast: Muesli with fruit and yoghurt V
2tbsp unsweetened muesli with 1 pear and 1 small pot
low-fat natural yoghurt.
Lunch: Ploughman's roll V
10cm/4in piece French bread filled with 4tbsp grated
reduced-fat Cheddar cheese, 1tbsp pickle and salad.
Dinner: Baked chicken and roasted new potatoes with fruit
and ice cream
Place 6 new potatoes in their skins in a roasting tin,
brush with 1tsp olive oil and sprinkle with fresh rosemary.
Place in a hot oven until cooked. Meanwhile, bake 1 skinless
chicken breast in the oven. Serve the chicken and potatoes
with steamed vegetables. Plus a bowl of raspberries and 1
scoop reduced-fat ice cream.
Day 3
Breakfast: Bacon roll and fruit
1 small wholemeal roll filled with 2 grilled rashers lean
back bacon and 1 tomato. Plus 10 grapes.
Lunch: Jacket potato with fruity cottage cheese V
1 jacket potato with 7tbsp cottage cheese, 2 pineapple
rings canned in juice and salad.
Dinner: Spaghetti bolognese with salad
In a non-stick pan, dry fry 115g/4oz extra-lean minced
beef, adding a little water to stop the meat sticking, if
necessary. Add 1 chopped small onion, 1 clove crushed garlic,
1 sliced carrot and a few sliced mushrooms. Cook gently until
the veg are soft. Add 1 small can chopped tomatoes, 1tbsp
tomato purée, mixed herbs to taste and 150ml/¼pint beef stock.
Simmer until cooked through and the sauce thickens. Serve with
150g/5oz cooked wholewheat spaghetti and salad.
Day 4
Breakfast: Fresh fruit salad and yoghurt V
Fruit salad made from 1 small banana, 1 kiwi fruit, 2
pineapple rings canned in juice and 10 grapes with 1 pot
low-fat natural yoghurt.
Lunch: Warm roast beef baguette
10cm/4in piece warmed French bread filled with 2 thin
slices hot lean roast beef, 1 sliced tomato and 2tsp
horseradish sauce. Serve with salad.
Dinner: Vegetable chilli with rice V
Spray a non-stick pan with a spray oil, heat, and fry 1
chopped small onion, ½ chopped green pepper, 1 sliced
courgette and 2 sliced carrots, until soft. Add chilli powder
to taste and cook for a few minutes. Add 1 small can red
kidney beans, 1 small can chopped tomatoes, 1tbsp tomato purée
and a little water. Simmer until heated through and the sauce
thickens. Serve with 7tbsp cooked brown rice and salad.
Day 5
Breakfast: Wholemeal scone and fruit juice V
1 wholemeal fruit scone with 2tsp low-fat spread and 1
small glass unsweetened orange juice.
Lunch: Minestrone soup, salad roll, chocolate mousse and
fruit V
1 small can minestrone soup with 1 small wholemeal roll
filled with salad and 1tsp reduced-calorie mayonnaise. Plus 1
pot low-fat chocolate mousse and 1 kiwi fruit.
Dinner: Lamb chop and new potatoes with fruit
1 grilled lean loin lamb chop with 6 new potatoes boiled in
their skins, 2tsp mint sauce and vegetables. Plus 1 peach.
Day 6
Breakfast: Apple muesli and milk V
3tbsp unsweetened muesli with 1 apple and skimmed milk.
Lunch: Salmon and watercress pitta with fruit
1 wholemeal pitta bread filled with ½ small can pink
salmon, watercress, lemon juice and 1tsp reduced-calorie
mayonnaise. Plus 10 grapes.
Dinner: Turkey in black bean sauce with noodles
Spray a non-stick frying pan or wok with a spray oil, heat,
and fry 1 chopped small onion and 1 clove crushed garlic,
until soft. Add 175g/6oz skinless turkey, cut into strips, and
cook until brown. Stir in ½ sliced red and green pepper and
fry until the chicken is cooked. Stir in 3tbsp back bean sauce
and heat through. Serve with 1 layer wholewheat noodles,
cooked according to the pack instructions.
Day 7
Breakfast: Croissant and jam V
1 small croissant with 2tsp jam.
Lunch: Soup and toast with mousse and fruit V
1 small can carrot and coriander soup with 2 slices
wholemeal toast. Plus 1 pot low-fat fruit mousse and 1 peach.
Dinner: Baked salmon with potatoes and vegetables
Place 1 salmon steak on a piece of foil and sprinkle with
lemon juice. Wrap up the foil and bake in the oven until
cooked. Serve with 3 new potatoes boiled in their skins and
steamed vegetables.
Day 8
Breakfast: Beans on toast V
1 slice wholemeal toast with 1tsp low-fat spread and 1
small can baked beans.
Lunch: Jacket potato with tuna and sweetcorn mayo
1 jacket potato with ½ small can tuna in water mixed with
1tbsp canned sweetcorn and 1tsp reduced-calorie mayonnaise.
Serve with salad.
Dinner: Mushroom omelette, chips and salad with chocolate
mousse V
Spray a non-stick frying pan with a spray oil, heat, and
fry a large handful of sliced mushrooms, until soft. Beat 2
eggs with 1tbsp skimmed milk and pour into the frying pan.
Cook until the egg is almost set. Top with 2tbsp grated
reduced-fat Cheddar cheese and place under a hot grill until
the cheese melts. Serve with 115g/4oz low-fat oven chips and
salad. Plus 1 pot low-fat chocolate mousse.
Day 9
Breakfast: Sultana cereal and juice V
5tbsp branflakes with 1tbsp sultanas and skimmed milk. Plus
1 small glass unsweetened orange juice.
Lunch: Tzatziki and pitta with fruit V
½ small pot tzatziki with 1 wholemeal pitta bread and
crudités. Plus 1 small banana.
Dinner: Bacon and tomato pasta
Spray a non-stick frying pan with a spray oil, heat, and
fry 1 chopped small onion, until soft. Add 2 chopped rashers
lean back bacon and cook for a few minutes. Drain any excess
oil, add 1 small can chopped tomatoes, 1tbsp tomato purée,
2tbsp sweetcorn, a pinch of basil and 1tbsp dry white wine.
Simmer until cooked through and the sauce thickens. Stir in
6tbsp cooked wholewheat pasta, heat through and serve with
1tbsp Parmesan cheese and salad.
Day 10
Breakfast: BLT sandwich
2 slices wholemeal bread filled with 2 grilled rashers lean
back bacon, lettuce and 1 tomato.
Lunch: Avocado pitta pocket and yoghurt V
1 wholemeal pitta bread filled with shredded lettuce, ½
small avocado, 1 sliced tomato and lemon juice. Plus 1 pot
fat-free yoghurt..
Dinner: Vegetable stir fry with salad and ice-cream V
Spray a non-stick frying pan with a spray oil, heat, and
add a selection of chopped vegetables eg spring onion, red
pepper, broccoli, cauliflower, courgette and mangetout. Stir
fry for a few minutes, then add 1tbsp each of soy sauce and
dry sherry and cook until heated through Serve with 7tbsp
cooked brown rice. Plus 1 bowl fresh fruit salad with 1 scoop
reduced-fat ice cream.
Day 11
Breakfast: Cereal with milk and fruit V
2 Weetabix with skimmed milk and 1 small banana.
Lunch: Cheese and tomato on toast and fruit V
Toast 2 slices wholemeal bread on one side only under a hot
grill. Top the untoasted sides with 4tbsp grated reduced-fat
Cheddar cheese and 2 sliced tomatoes. Place under the grill
until the cheese melts and serve with salad. Plus 1 pear.
Dinner: Ready meal and salad V
Cook a 400-calorie ready meal according to the pack
instructions and serve with salad. Plus 1 apple.
Day 12
Breakfast: Cereal with almonds and yoghurt V
5tbsp branflakes with 7 whole almonds and 3tbsp low-fat
natural yoghurt.
Lunch: Ready-made sandwich or salad V
300 calorie ready-made sandwich or salad. Plus 1 apple.
Dinner: Steak and chunky chips
Cut 1 unpeeled potato into eight wedges, brush with 1tsp
olive oil and sprinkle with paprika. Bake in the oven until
cooked through and crispy on the outside. Meanwhile, grill or
griddle 1 small lean rump steak, 1 tomato, 1 tomato and a few
sliced mushrooms. Serve with the chips and salad.
Day 13
Breakfast: Boiled egg, fruit juice and fruit
1 boiled egg with 1 slice wholemeal toast topped with 1tsp
low-fat spread. Plus 1 small glass unsweetened grapefruit
juice and 10 grapes.
Lunch: Chicken Caesar salad and fruit
Fill a large bowl with lettuce and top with 1 grilled
skinless chicken breast, 5 canned anchovies and 1tbsp each of
croutons, Parmesan cheese and reduced-fat Caesar dressing.
Plus 1 kiwi fruit.
Dinner: Jacket potato with cheese and beans V
1 jacket potato with 1 small can baked beans, 2tbsp grated
reduced-fat Cheddar cheese and salad.
Day 14
Breakfast: Toast and peanut butter and fruit juice V
2 slices wholemeal toast with 2tsp peanut butter and 1
small glass unsweetened orange juice.
Lunch: Mexican-style jacket potato V
1 jacket potato with ½ chopped small avocado, lemon juice,
2tbsp salsa, 1tsp soured cream and salad.
Dinner: Chicken, apple and pasta salad
Mix 6tbsp cooked wholewheat pasta with 1 chopped grilled
skinless chicken breast, 5 cherry tomatoes, 2 sticks chopped
celery, 1 chopped apple and 2tsp reduced-calorie mayonnaise.
Serve with a green salad.
Day 15
Breakfast: Soft cheese and strawberry bagel V
1 bagel filled with 2tbsp low-fat soft cheese and 4
strawberries.
Lunch: Chicken and coleslaw sandwich and fruit
Fill 2 slices wholemeal bread with 2 slices skinless
chicken breast, 3tbsp reduced-calorie coleslaw and salad. Plus
1 apple.
Dinner: Vegetable fajitas V
Spray a non-stick frying pan with a spray oil and heat.
Slice ½ red and green pepper, 1 courgette, a few mushrooms, 1
small red onion and 1 carrot into chunky pieces. Add to the
pan, together with fajita seasoning to taste. Fry until the
vegetables are soft and brown. Warm 2 flour tortillas, spread
over 1tbsp guacamole and top with the vegetables. Wrap up the
tortillas and serve with any remaining vegetables.
Day 16
Breakfast: Scrambled egg on toast and fruit juice V
1 slice wholemeal toast topped with 1tsp low-fat spread, 1
egg scrambled and 1tbsp skimmed milk and 1 grilled tomato.
Plus 1 small glass unsweetened orange juice.
Lunch: Salmon and pasta salad with fruit
Mix 5tbsp cooked wholewheat pasta with ½ small can pink
salmon, chopped cucumber, watercress and 4tbsp fat-free plain
fromage frais. Plus a bowl of raspberries.
Dinner: Ready meal and salad V
Cook a 400 calorie ready meal according to the pack
instructions and serve with salad. Plus 1 apple.
Day 17
Breakfast: Cheese croissant and fruit V
1 small croissant with 1tbsp low-fat soft cheese and a bowl
of raspberries.
Lunch: Prawn and avocado salad with fruit
Serve a handful of peeled, cooked prawns with ½ small
avocado pear, 1tbsp reduced-fat seafood dressing, salad and 1
small wholemeal roll. Plus 1 kiwi fruit.
Dinner: Cottage pie
In a non-stick pan, dry fry 115g/40z extra-lean minced beef
until brown. Add 1 chopped small onion and 1 clove crushed
garlic and fry until soft. Stir in 150ml/¼pint beef stock,
1tbsp tomato purée and 1tsp Worcestershire sauce. Bring to the
boil, cover and simmer until the gravy has thickened.
Meanwhile, boil 1 large peeled potato, cut into chunks. When
cooked, mash with 1tbsp skimmed milk. Transfer the mince to an
oven-proof dish, reserving some of the gravy, and top with the
mash and 1tbsp grated reduced-fat Cheddar cheese. Place under
a hot grill until the cheese melts. Serve with vegetables and
the remaining gravy.
Day 18
Breakfast: Fresh fruit V
10 seedless grapes, 1 slice honeydew melon, ½ mango, 1
small banana and 1 apple.
Lunch: Homemade Mediterranean pizza and salad V
Cut a 10cm/4in piece French bread in half lengthways and
toast the uncut sides under a hot grill. Top the cut sides
with 1tbsp tomato purée, ½ chopped red pepper, a few sliced
mushrooms, 1 sliced tomato, 50g/2oz sliced reduced-fat
mozzarella and a pinch of mixed herbs. Place under the grill
until heated through and the cheese melts. Serve with salad.
Dinner: Creamy salmon and broccoli pasta
Place 8tbsp cooked wholewheat pasta in a pan with lightly
cooked broccoli florets, ½ small can pink salmon and 3tbsp
low-fat soft cheese with garlic and herbs. Heat gently (adding
little water if necessary to stop the dish from sticking)
until piping hot. Serve with salad.
Day 19
Breakfast: Banana smoothie and fruit V
Blend 1 small banana with 150ml/¼pint skimmed milk and 1
pot low-fat natural yoghurt. Plus 1 peach.
Lunch: Ham, cheese and tomato omelette with salad
Make an omlette: spray a non-stick pan with a spray oil and
heat. Beat 2 eggs with 1tbsp skimmed milk, 2 slices chopped
lean ham and 1 chopped tomato. Pour into the pan and cook
until the egg is almost set. Top with 3tbsp grated reduced-fat
Cheddar cheese and place under a hot grill until the cheese
has melted. Serve with salad. Plus a bowl of raspberries.
Dinner: Chicken salad with fruit salad and ice cream
Serve 1 grilled skinless chicken breast with 5 new potatoes
boiled in their skins and salad. Plus 1 bowl fresh fruit salad
with 1 scoop reduced-fat ice cream.
Day 20
Breakfast: Poached egg on toast with juice and fruit V
1 poached egg with 1 slice wholemeal toast topped with 1tsp
low-fat spread. Plus 1 small glass unsweetened grapefruit
juice and 6 strawberries.
Lunch: Jacket potato with tuna chilli
1 jacket potato with ½ small can tuna in water mixed with
2tbsp kidney beans, ½ chopped green pepper and chilli sauce to
taste. Serve with salad.
Dinner: Pasta and sweetcorn pesto V
Mix 8tbsp cooked wholewheat pasta with 3tbsp sweetcorn and
1tbsp red pesto. Heat until piping hot. Serve with salad.
Day 21
Breakfast: Cooked breakfast
1 grilled low-fat sausage, 1 grilled rasher lean bacon, 1
grilled tomato, a few poached mushrooms and 1 poached egg.
Lunch: Hummus, salad and pita bread with fruit V
1 wholemeal pita bread with ¼ small pot reduced-fat hummus
and crudités. Plus 1 small banana.
Dinner: Cod and prawn parcels with chocolate mousse and
fruit
Place 1 cod fillet, a handful of peeled prawns, 1tbsp
chopped fresh parsley, lemon juice and 1tbsp dry white wine on
a piece of tin foil and wrap up to form a parcel. Place on a
baking tray and bake until cooked through. Serve with 5 new
potatoes boiled in their skins and steamed vegetables. Plus 1
pot low-fat chocolate mousse and 10 strawberries.
Save Snacks
(100 calories)
- 2 crispbreads with 1tbsp low-fat soft cheese and 1
sliced tomato
- 1 sachet low-calorie instant hot chocolate drink and 1
small chocolate chip cookie
- 1 apple and 1 peach
- 1 small pot low-fat fruit yoghurt and 1 apple
- 1 toasted crumpet with 1tsp low-fat spread
- fruit salad made from 10 seedless grapes, 1 kiwi fruit
and 10 strawberries
- 1 French Fancy
- 5 Jelly Babies
- 6 marshmallows
- 1 small glass red or dry white wine
- 2 single gins with slimline tonic
- 2 single vodkas with diet lemonade
- 1 bottle Diet Bacardi Breezer
Splurge Snacks
(250 calories)
- 2 slices wholemeal toast with 2tsp each of low-fat
spread and jam plus a bowl of raspberries
- 1 wholemeal pitta bread with 8tbsp reduced-calorie
coleslaw and salad
- banana sandwich made from 2 slices wholemeal bread, 1tsp
low-fat spread and 1 small banana
- fruit salad made from 1 small banana, 1 pear and 1 apple
with 1 pot fat-free fruit yoghurt
- 1 wholemeal pitta bread filled with 1 grilled rasher
lean back bacon and 2 sliced tomatoes
- 1 regular-sized bar of chocolate
- 1 wholemeal fruit scone with 2tsp low-fat spread and 1
sachet low-calorie hot chocolate drink
- 1 jam doughnut
- 1 small packet of crisps and a 2-finger Kit Kat
- 1 small croissant with 2tsp marmalade
- 1 toasted bagel with 2tbsp low-fat soft cheese and 1
sliced tomato
