Christmas Challenge Diet Plans: Week 5

Congratulations on completing the fourth week of the WLR Christmas Challenge. Hopefully you’re already feeling more confident about slipping into your little black dress or DJ this festive season.

You’ll find loads more delicious breakfasts, lunches, dinners, snacks and treats below – just choose one each every day – and have 300ml skimmed milk and extra veg and salad every day.

Breakfasts

Puffed wheat and fruit juice

8tbsp puffed wheat with 1tbsp sultanas and skimmed milk. Plus 1 small glass unsweetened apple juice.

Date and sultana branflakes

6tbsp branflakes with 2 dried dates, 1tbsp sultanas and skimmed milk.

BLT roll

1 wholemeal roll filled with 2 rashers grilled lean back bacon, lettuce, 1 tomato and 1tsp reduced-calorie mayo. Plus 1 satsuma.

Poached egg on toast

1 slice wholemeal toast with 1tsp low-fat spread and 1 poached egg. Plus 1 small glass of unsweetened orange juice and 1 satsuma.

Creamy fruit salad

Handful of grapes, 1 slice honeydew melon, ½ mango and 1 small pot natural low-fat yoghurt.

Muesli and fruit juice

3tbsp unsweetened muesli with skimmed milk and 1 small glass of unsweetened orange juice.

Crumpets and jam

2 toasted crumpets with 2tsp jam and 1 small glass unsweetened orange juice.

Lunches

Jacket potato with beans and salad

1 small jacket potato with 1 small can baked beans and salad with fat-free dressing.

Grilled chicken and salad

1 grilled skinless chicken breast with 1 wholemeal pitta and salad with fat-free dressing.

French bread with brie and grapes

Cut a 5cm piece French bread in half and top with 2 thin slices of Brie and a handful of grapes.

Prawn and avocado roll

1 wholemeal roll with salad and a handful of prawns mixed with ½ small avocado and 1tbsp reduced-fat seafood dressing. Serve with salad and fat-free dressing.

Cucumber dip with pitta

½ small pot tzatziki with 1 wholemeal pitta bread and salad. Plus 1 apple.

Cream cheese, banana and date sandwich

2 slices wholemeal bread filled with 1tbsp low-fat soft cheese, 1 small banana and 2 chopped dates. Plus 1 satsuma.

Tuna and pepper sandwich

½ small can tuna in water mixed with ½ red pepper, 2 spring onions and 2tsp reduced-calorie mayonnaise and used to fill 2 slices wholemeal bread. Plus 1 satsuma.

Dinners

Lamb chop with mint sauce

1 grilled loin lamb chop with 1 large potato mashed with a little skimmed milk, mint sauce, vegetables and gravy. Plus 1 bowl of strawberries.

Creamy tagliatelle with vegetables

150g cooked tagliatelli mixed with steamed broccoli, 3tbsp sweetcorn and 2tbsp low-fat soft cheese with herbs. Heat through and serve with salad and fat-free dressing. Plus 1 bowl fruit salad.

Cheese and mushroom omelette with chips

Omelette made using a spray oil, 2 eggs beaten with 1tbsp skimmed milk, mushrooms and 2tbsp grated reduced-fat Cheddar cheese. Serve with a small portion of low-fat oven chips and salad with fat-free dressing.

Beef in tomato sauce with cous cous

Chop 100g lean beef into bite-sized pieces. Using a spray oil, fry until brown. Add ½ sliced small red onion, 1 clove crushed garlic, ½ sliced red and green pepper, 150ml beef stock, 1 small can chopped tomatoes, 1tbsp tomato puree and mixed herbs. Bring to the boil and simmer until cooked through. Serve with 5tbsp steamed couscous mixed with sliced spring onions.

Greek salad

Greek salad made with 75g feta cheese, cherry tomatoes, 10 black olives, lettuce, cucumber and ½ small red onion, served with a 5cm piece crusty bread. Plus 1 satsuma.

Hot chicken and avocado salad

Make a few diagonal cuts in the top of 1 skinless chicken breasts. Mix 1tsp honey with the juice of ½ lemon and 1tsp wholegrain mustard. Brush the chicken with the honey mixture and grill, turning occasionally and coating frequently with any remaining honey mixture, until cooked through. Serve with mixed salad leaves topped with ½ small sliced avocado and a 5cm piece Granary bread.

Cod with rice

Serve 1 steamed or grilled cod fillet with 8tbsp cooked brown rice and lightly-steamed vegetables. Plus 1 bowl fresh fruit salad.

Snacks

Soup

½ carton fresh tomato soup

Fresh fruit

1 apple, 1 kiwi fruit and 1 satsuma

Yogurt and strawberries

1 small pot fat-free fruit yogurt and a bowl of strawberries

Oatcake and cheese

1 oatcake topped with 1tbsp soft cheese and a handful of cherry tomatoes. Plus 1 satsuma.

Dates

7 dried dates

Marmite on toast

1 slice wholemeal toast with 1tsp low-fat spread and a thin scrape of Marmite.

Melon medley

1 slice Honeydew melon, 1 slice canteloupe melon and 1 slice galia melon.

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.