Christmas Challenge Diet Plans: Week 6
Congratulations on completing the fifth week of the WLR
Christmas Challenge. No doubt friends, family and colleagues are
already complimenting you on your sexy new shape – make sure you
use these compliments to keep you on track so that you reach
your goal.
Carry on choosing one breakfast, lunch, dinner, snack and
treat from the choices given – and don’t forget to fill up on
extra veg and salad and have that extra 300ml skimmed milk.
Breakfasts
Grapefruit and Weetabix with milk
½ grapefruit with artificial sweetener. Plus 2 Weetabix with
skimmed milk and 1 small glass unsweetened orange juice.
Branflakes and yogurt
5tbsp branflakes with 1 kiwi fruit and 1 small pot natural
low-fat yoghurt.
Toast with chocolate spread
1 slice wholemeal toast with 1tsp chocolate spread and 1
small banana. Plus 1 small glass of unsweetened orange juice.
Cheese and tomato bagel
1 bagel filled with 2tbsp low-fat soft cheese and 1 tomato.
Banana muesli
2tbsp unsweetened muesli with skimmed milk and 1 small
banana. Plus 1 kiwi fruit.
Boiled egg and toast
1 slice wholemeal toast with 1tsp low-fat spread with 1
boiled egg. Plus a bowl of fresh fruit salad.
Cereal bar, fruit and yogurt
1 cereal bar, 1 small pot fat-free fruit yoghurt and 1 apple.
Lunches
Avocado and tomato sandwich
Fill 2 slices wholemeal bread with ½ small mashed avocado,
shredded lettuce and 1 sliced tomato. Plus 1 kiwi fruit.
Beans on toast
2 slices wholemeal toast with 1 small can baked beans and
salad with fat-free dressing.
Tuna mayo jacket potato
1 jacket potato with ½ small tuna in water mixed with 2tsp
reduced-calorie mayo and served with salad and fat-free
dressing.
Bacon and cheese muffin
1 English muffin topped with 1 rasher grilled lean back bacon
and 1tbsp grated reduced-fat Cheddar cheese. Serve with salad
and fat-free dressing. Plus a bowl of raspberries and 1tbsp
reduced-fat crème fraiche.
Prawn and salad pitta
1 wholemeal pitta bread filled with lettuce and a handful of
cooked prawns mixed with a squeeze of lemon juice and 1tsp
reduced-calorie seafood dressing. Plus 1 small banana.
Vegetable soup with oat cakes
½ carton fresh minestrone soup with 3 oatcakes. Plus a
handful of grapes.
Sushi and fruit
Small box of ready-made sushi. Plus 1 pear.
Dinners
Tuna, apple and rice salad
6tbsp cooked brown rice mixed with ½ small can tuna in water,
2tbsp canned sweetcorn, sliced mushrooms, cherry tomatoes,
chopped celery, 1 chopped apple and 1tsp reduced-calorie mayo.
Pork chop and new potatoes
1 lean pork chop with 4 new potatoes boiled in their skins,
1tsp low-fat spread and salad with fat-free dressing. Plus a
small pot fat-free fruit yoghurt.
Roast turkey
3 slices roast turkey, 2 medium-sized roast potatoes,
vegetables and fat-free gravy. Plus a bowl of fresh fruit salad.
Grilled mackerel salad
1 grilled mackerel with salad and fat-free dressing.
Chicken with black bean sauce
Cut 1 small skinless chicken breast into strips and fry using
a spray oil. When cooked add ½ small pack stir-fry vegetables
and fry for a few minutes. Add 2tbsp black bean sauce and heat
through. Serve with 1 layer cooked noodles.
Tomato and tuna pasta bake
Fry 1 small sliced onion and 1 clove crushed garlic in a
spray oil until soft. Add 1 small can chopped tomatoes, 1tbsp
tomato puree and mixed herbs and simmer until thickened. Mix
6tbsp cooked wholewheat pasta with ½ small can tuna in water and
place in an ovenproof dish. Top with the tomato sauce and
sprinkle with 2tbsp grated reduced-fat Cheddar cheese. Place in
a hot oven until heated through and the cheese has melted and
the top browned. Serve with salad and fat-free dressing.
Cheesy Mediterranean grilled veggies
Chop a large handful of chopped butternut squash, 1 carrot, 1
tomato, 1 small red onion and 1 red pepper. Place in a roasting
tin and brush over 1tsp olive oil. Sprinkle with balsamic
vinegar, black pepper and fresh basil. Roast until the veggies
are soft. When cooked, top with ½ small ball of sliced
reduced-fat mozzarella cheese. Return to the oven until the
cheese melts and serve with a 5cm piece granary baguette.
Snacks
Egg salad
1 boiled egg with salad and fat-free dressing.
Tomatoes and crackers
3 rye crackers topped with 2 sliced tomatoes and black
pepper.
Fruit
1 banana and a bowl of strawberries.
Greek style yogurt 1 small pot low-fat natural yogurt with
1tsp honey.
Tzatziki with crudités
½ small pot tzatziki with carrot sticks.
Shredded Wheat
1 Shredded Wheat with skimmed milk.
Pine nuts
1tbsp pine nuts.
Treats
- 2 small chocolate chips cookies
- 2-finger Kit Kat
- 2 single (25ml) measures of spirits eg gin, vodka, whisky,
rum or brandy with a calorie-free mixer eg. diet cola,
slimline tonic, diet lemonade.
- 150ml glass of red or dry white wine.
- 1 glass champagne.
- ½ pt standard strength lager, bitter or cider.
- 1 small packet of Quavers or Skips.
- 100-calorie low-fat chocolate bar eg Boots Shapers
- 100-calorie packet of low-fat savoury snacks
- 1 small pot low-fat chocolate mousse.
- 1 French fancy.
- 1 low-calorie hot chocolate drink plus 1 jaffa cake.
- 4 chocolate fingers.
- 1 scoop ice cream.
- 1 toasted crumpet with 1tsp each low-fat spread and
reduced-sugar jam.
- 1 meringue nest filled with raspberries and 1tbsp single
cream.
- 1 slice of wholegrain toast with 1tsp peanut butter.
- 1 crumpet with 1tsp low-fat spread and Marmite.
- 1 small choc chip cookie and a low-fat instant hot
chocolate drink.
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