Easy diet Plans to follow

May 8, 2019
Can You Eat Porkchops When
Summer Shorts Don't panic!

Simply follow our easy three-week diet, devised by WLR dietitian Juliette Kellow, and we promise you'll lose up to half a stone.

Let's face it, unless you have the body of Halle Berry or Jennifer Lopez, the thought of stripping off the layers and revealing bare flesh is enough to bring anyone out in a hot sweat.

Fortunately, that's where WLR comes to the rescue with this easy-to-follow three-week eating plan that's designed to help you lose up to half a stone. Better still, it's suitable for most people.

You can add the Summer Shorts Plan straight into your Food Diary in WLR, Once it's there you can change bits of it to suit your tastes whilst still keeping on track to lose the weight - Try it Free

Whether you've come to WLR to lose weight for your summer holiday or want to kick start a longer-term eating plan to help you shift several stone, this diet is guaranteed to suit you. It's also great if you're already on the road to losing weight, but feel your motivation beginning to slip - this eating plan will help you get back on track and leave you feeling inspired, as well as half a stone lighter! So forget about hiding those bulges under layers of dark, baggy clothing. Instead, start following our 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!
  • 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.

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.

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.

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.

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.

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.

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.

Source: www.weightlossresources.co.uk
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