Christmas Challenge Diet Plans: Week 1
Congratulations on joining the WLR Christmas Challenge.
You’ve just taken the first step to achieving a slimmer, sexier
and healthier you – and all in time for the party season.
Simply
choose one breakfast, one lunch, one dinner, one snack and one
treat every day from the choices given. And don’t forget to have
an extra 300ml skimmed milk for drinks and to pile your plate
with vegetables or salad to help fill you up.
Then look out next
week, for another fabulous selection of meals to choose from.
Breakfasts
Toast and honey
2 slices wholemeal toast with 2tsp each of low-fat spread and
honey. Plus 1 kiwi fruit.
Muesli and fruit
2tbsp unsweetened muesli, 2 dried apricots, 1 small banana
and skimmed milk.
Continental breakfast
Bowl of grapefruit segments (canned in natural juice) with
artificial sweetener (if desired) and 1 small croissant with
1tsp marmalade.
Fruity branflakes
6tbsp branflakes with 4 dried dates and skimmed milk.
Boiled egg and toast
1 boiled egg with 1 slice wholemeal toast topped with 1tsp
low-fat spread. Plus 1 small glass of unsweetened grapefruit
juice and 1 kiwi fruit.
Wholemeal scone and fruit
1 wholemeal fruit scone with 2tsp low-fat spread and a
handful of grapes.
Fruit salad with yogurt
Fruit salad made from 1 orange, 1 small banana and a handful
each of grapes, strawberries and raspberries with 1 small pot
fat-free fruit yogurt.
Lunches
Minestrone soup with cheese and crackers
1 small can minestrone soup served with 4 rye crackers topped
with 1tbsp low-fat soft cheese and salad. Plus 1 small pot
fat-free fruit yoghurt.
Cheese and ham jacket potato
1 jacket potato with 4tbsp cottage cheese, 3 slices of
wafer-thin ham and salad with fat-free dressing.
Salmon and salad pasta
4tbsp cooked wholemeal pasta mixed with ½ small can pink
salmon in brine, cucumber, watercress, spring onions and 3tbsp
low-fat natural yoghurt mixed with lemon juice, black pepper and
crushed garlic. Plus 1 apple.
Sandwich and fruit
250-calorie sandwich with 1 apple.
Chicken salad and roll
1 grilled skinless chicken breast with 1 wholemeal roll with
1tsp low-fat spread and salad with fat-free dressing.
Cheese and salad pitta
1 wholemeal pitta with 4tbsp grated reduced-fat Cheddar
cheese and salad. Plus a handful of grapes.
Ham and mustard sandwich and fruit
2 slices wholemeal bread filled with 2tsp low-fat spread, 4
slices of wafer-thin ham and mustard. Plus 1 orange.
Dinners
Jacket potato with beans
1 jacket potato with 1 small can baked beans and salad with
fat-free dressing.
Roast beef
2 thin slices lean roast beef, 1 Yorkshire pudding, 4 new
potatoes boiled in their skins, vegetables, 1tsp horseradish
sauce and fat-free gravy. Plus 1 meringue nest filled with
strawberries and 1tbsp single cream.
Veggie stir fry
Using a spray oil, fry a selection of veg, eg onion, red
pepper, broccoli, cauliflower, courgette and mangetout. Add
1tbsp each of soy sauce and dry sherry, heat through and serve
with 7tbsp cooked brown rice. Plus 1 pot fat-free fruit yoghurt.
Cheese and vegetable omelette
Dice ½ red pepper, ½ green pepper and 1 small onion. Heat a
spray oil in a frying pan and fry the veg till soft. Beat 2 eggs
with 1tbsp skimmed milk and add to the pan. When almost set,
sprinkle over 2tbsp grated reduced-fat Cheddar cheese. Place
under a hot grill until the cheese melts and serve with salad
and a 5cm piece of French bread.
Salmon and steamed veggies
1 grilled salmon steak with lightly-steamed vegetables. Plus
a bowl of strawberries.
Grilled chicken and roasted vegetables
Place ½ red pepper, ½ green pepper, 4 thick slices aubergine,
1 sliced courgette and 5 cherry tomatoes in a roasting tin.
Brush with 1tsp olive oil and sprinkle with fresh basil. Roast
until the vegetables are soft and browned. Serve with 1 grilled
skinless chicken breast and a 5cm piece of French bread. Plus a
bowl of raspberries.
Tuna and sweetcorn pesto and pasta
Mix 4tbsp cooked wholewheat pasta mixed with ½ small can tuna
in water, 2tbsp sweetcorn, lightly-steamed broccoli and 1tbsp
pesto, heat through and serve with 1tbsp Parmesan cheese and
salad with fat-free dressing.
Snacks
Fruit selection
1 slice cantaloupe melon, 1 kiwi, a handful of grapes and a
handful of strawberries.
Weetabix and milk
1 Weetabix with skimmed milk.
Carrot soup
½ carton fresh carrot soup.
Prawn salad
2 handfuls of prawns, squeeze of lemon juice and black pepper
and salad.
Avocado dip and crudités
6tbsp guacamole with vegetable crudités.
Nutty nibbles
1tbsp pumpkin or sunflower seeds.
Mixed fruit
3 dried apricots and 1 orange.
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.
|
