The Beach Body Diet Plan

By wlr's Resident Foodie, Joanne Putney

Satisfying, but low enough in calories to get you the results you want in the fastest time. The Beach Body plan has 2 week's worth of meals to help you melt away the pounds.

Beach Body Diet Plan Day 1

Porridge with Banana & Honey

  • 30g Porridge Oats
  • 135ml semi Skimmed Milk
  • 1 Banana, sliced
  • 1 tsp Honey

Make up the porridge oats with the milk. Top with sliced banana and honey.

Chicken Kebabs & Greek Minty Yoghurt

  • 100g Chicken Breast
  • ½ Red Pepper
  • ½ Red Onion
  • 1 tbsp Lemon Juice
  • 1½ tsp Olive Oil
  • 1 Garlic Clove
  • 30g Low Fat Greek Yoghurt
  • 2 Mint Leaves

Chop the chicken breast, pepper & onion into bite size pieces, and pop into a bowl. (Make sure they aren’t too small so they don’t split when you put them on the skewers.)

Combine the lemon juice, oil,  chopped garlic, season to taste and then coat the chicken and veg. Marinate for 20 minutes.

Skewer the meat and veg and cook.

Mix the greek yoghurt with the chopped leaves of mint for your dip.

Chorizo & Tomato Spaghetti

  • 75g Dry Spaghetti
  • 1 tsp Olive Oil
  • ½ Garlic Clove
  • 90g Onion, finely diced
  • 25g Chorizo Sausage
  • ½ can Chopped Tomatoes
  • 5 Basil Leaves
  • 200ml Fresh Orange Juice

Cook the spaghetti as per packet instructions.

Add the oil to the hot pan and fry chopped garlic, onion and chopped chorizo over a medium heat until browned.

Pour in the chopped tomatoes and bring to the boil, then reduce to a simmer, season and return the spaghetti to pan to reheat.

Top with a few basil leaves and serve with the glass of orange juice.

All meals are for one to keep things simple, but can be easily scaled to serve 2 or more. You can also mix up meals from different days, or just use some meals from the plan and make your day up with additional choices in your food diary. Try the wlr food diary for free.

Beach Body Diet Plan Day 2

Shredded Wheat Bitesize & Raspberries

  • 50g Shredded Wheat
  • 100ml Semi Skimmed Milk
  • 80g Raspberries

Serve the cereal with the milk and top with the raspberries.

Turkey Salad Sandwich & Fruit

  • 2 slices Wholemeal Bread
  • 4 Lettuce Leaves
  • 1 Tomato, sliced
  • 60g Turkey Breast Slices
  • 2 tsps Cranberry Sauce
  • 1 Apple
  • 80g Grapes

Make up a sandwich with the bread, lettuce, tomato, turkey and cranberry sauce.

Serve with an apple and grapes.

Spanish Omelette & New Potatoes

  • 1 tsp Olive Oil
  • 2 Eggs, beaten
  • ¼ Red Onion, sliced
  • 6 Cherry Tomatoes, halved
  • 30g Mushrooms
  • ½ Red Pepper, siced
  • 1 tbsp Parmesan Cheese, grated
  • 200g Baby New Potatoes, boiled
  • 100g Mixed Green Salad

Heat the olive oil in a non stick pan on a medium heat then add the eggs.

Pop the red onion, tomatoes, mushrooms and red pepper in the pan and cook.

Once omelette is cooked, sprinkle with parmesan and serve with the new potatoes.

This plan provides around 1100 calories a day, and should result in a weight loss of around 2lbs a week for most people. If your calorie allowance is more than that, you can increase some portion sizes, include more snacks, and/or save some calories up for the weekend. (The wlr Calories History Report makes it easy to do this.)

Beach Body Diet Plan Day 3

Dippy Egg with Toast & Marmite

  • 1 Boiled Egg
  • 1 slice Wholemeal Toast
  • 3g Marmite
  • 200ml Fresh Orange Juice

Serve your egg, boiled to taste, with a slice of wholemeal bread spread with Marmite (optional) and a glass of fresh orange juice.

Soup, Wholemeal Bread & Raspberries

  • 1 can Cream of Tomato Soup
  • 1 slice Wholemeal Bread
  • 1 Apple
  • 80g Raspberries

Heat soup as per instructions. Serve with a tasty slice of wholemeal bread and fresh raspberries for dessert.

Creamy Spinach Cannelloni & Salad

  • 1 Portion Spinach Cannelloni
  • 100g Mixed Green Salad
  • ¼ Red Onion, sliced
  • ½ Red Pepper, sliced
  • ½ Yellow Pepper, sliced
  • 3 Cherry Tomatoes, halved

Make the Creamy Spinach Cannelloni and serve with the salad.

It's important to add drinks you have throughout the day to your food diary, especially alcohol and sugary drinks. Water, sugar free sodas and squashes, and unsweetened black coffee or tea have negligible calories, so only need to be added if you are tracking fluid intake. However, if you have milk or sugar in your drinks you can use the wlr food diary to count the calories Try it for free

Beach Body Diet Plan Day 4

Banana Smoothie

  • 1 Banana
  • 80g Blueberries
  • 100g Low Fat Greek Yoghurt

Blitz the banana, blueberries and yoghurt in a blender.

Serve immediately.

Poached Egg & Salmon on Toast

  • 6 Cherry Tomatoes, halved
  • ¼ Cucumber, sliced
  • 100g Mixed Green Salad
  • 1 tsp Balsamic Vinegar
  • 1 slice Wholemeal Toast
  • 2 slices Smoked Salmon
  • 1 Poached Egg
  • 1 Apple

Slice and chop the tomatoes, cucumber, add in the mixed green salad leaves and arrange on a plate with a drizzle of balsamic vinegar.

Toast the wholemeal bread and top with 2 slices of smoked salmon and poached egg.

Serve and enjoy!

Chicken Fajitas

  • 1 Portion Chicken Fajitas

Make the chicken fajitas.

Add seasonings, herbs and spices to get a sparkle of extra flavour. These ingredients are added in such small quantities that they'll make hardly any difference to your calorie count. If you don't have any fresh herbs, a quarter of a teaspoon of dried will normally do the trick for a one-person dish.

Beach Body Diet Plan Day 5

Nutty Banana Toast

  • 1 slice Wholemeal Toast
  • 1 tbsp Peanut Butter
  • 1 Banana

Spread peanut butter on the slice of toast and top with sliced banana.

Mozzarella, Avocado & Pomegranate Salad

  • ½ Avocado, sliced
  • 2 Tomatoes, sliced
  • 80g Fresh Rocket
  • ½ ball Mozzarella Cheese
  • ½ small Pomegranate
  • 1 tbsp Balsamic Vinegar
  • 5 Basil Leaves

Slice the avocado and tomatoes and place on a bed of rocket.

Slice the mozzarella and place on top, sprinkle the pomegranate seeds and drizzle with the balsamic vinegar.

Garnish with a couple of basil leaves and tuck in! :)

Fish Pie with Vegetables

  • 1 Portion Fish Pie
  • 80g Broccoli
  • 80g Petit Pois
  • ½ tsp Extra Virgin Olive Oil
  • 80g Fresh Raspberries

Make the fish pie  and serve with steamed petit pois and broccoli, drizzled with extra virgin olive oil.

Enjoy 80g raspberries for dessert. 

You don't have to stick to one plan for all of your meals. You can choose meals, or snacks, from any of wlr's diet plans. Simply add the combinations you like from here and top up from other plans, recipes, or the food database.Try it for free

Beach Body Diet Plan Day 6

Good Ol' (Healthy) Fry Up

  • 1 Egg
  • 80g Mushrooms
  • 10 sprays Olive Oil Spray
  • 1 Tomato
  • 2 rashers Lean Back Bacon
  • ½ small can Baked Beans
  • 1 slice Wholemeal Toast

Dry fry the egg and spray the mushrooms with the olive oil spray, toss to coat then add to the pan.

Grill the tomato and bacon. Heat the baked beans. Serve with toast.

Ham Salad Wrap & an Apple

  • 1 Tortilla
  • 2 slices Wafer Thin Honey Roast Ham
  • 28g Mixed Green Salad
  • ¼ Red Onion, sliced
  • ¼ Red Pepper, sliced
  • ¼ Yellow Pepper, sliced
  • 1 tsp Balsamic Vinegar
  • 1 Braeburn Apple

Fill the tortilla with the ham, mixed green salad, red onion, red pepper and yellow pepper.

Drizzle with the balsamic vinegar and roll the tortilla.

Serve with an apple.

Chicken Stirfry with Hoisin Sauce

  • ¼ Red Pepper
  • ¼ Yellow Pepper
  • 40g Mushrooms
  • 1 tsp Olive Oil
  • 50g Long Grain Rice
  • 1 Skinless Chicken Breast Fillet
  • 1 tbsp Hoi Sin Stir Fry Sauce
  • 40g Fine Green Beans

Chop the red pepper, yellow pepper, red onion, and mushrooms into bite-sized pieces.

Heat the olive oil in a wok over a high heat, add the vegetables and 1 tablespoon of water and cook until the water has gone. Remove from the pan.

Cook the rice as per packet instructions.

Chop the chicken breast into cubes add to the wok with the olive oil, cook until browned and cooked through.

Return the vegetables to the wok along with the hoi sin sauce and 2 tablespoons of water, mix to coat and serve with rice.

They say breakfast is the most important meal of the day - believe it or not, you’ll enjoy the variety and there are lots of different possibilities here - try something new and tasty!

Beach Body Diet Plan Day 7

American Blueberry & Syrup Pancakes

  • 2 Pancakes
  • 80g Blueberries
  • 1 tbsp Maple Syrup

Make the American Blueberry Pancakes 

Serve the pancakes topped with blueberries and maple syrup.

Marinated Prawns with Lime & Mango Salsa

  • 1 Red Chilli Pepper
  • 3 tbsps Lime Juice
  • 1 tsp Muscovado Sugar
  • 1 tsp Olive Oil, Extra Virgin
  • 100g King Prawns
  • 1 Mango
  • 90g Onion
  • 5g Coriander leaves
  • 100g Chinese Leaves
  • 100g Mixed Green Salad

Place half the chopped red chilli, lime juice, brown sugar into a bowl and combine. Then stir in the king prawns and leave to stand.

For the salsa, combine the mango, red onion, the other half of the chopped red chilli, the coriander and lime juice.

Fry the prawns in the olive oil 1 minute on a medium-high heat.

Pop the Chinese leaf and mixed green salad on a plate, top with the prawns and salsa, drizzle with lime juice

Roast Chicken Dinner

  • 80g Brussels Sprouts
  • 100g Cabbage
  • 100g Chicken Breast
  • 50ml Chicken Gravy
  • 1 tbsp Olive Oil
  • 150g Potatoes, chopped
  • 1 tsp Cranberry Sauce
  • 2 Stuffing Balls

Preheat oven to 190C/Gas Mark then peel the potatoes and chop into 1 inch cubes, add to a saucepan, bring to the boil, drain and drizzle with olive oil.

Pop the chicken breast on baking tray along with the potatoes and cook for 25-30 mins.

Serve with steamed brussel sprouts and cabbage, the stuffing balls, cranberry sauce and chicken gravy.

Meals are packed with high protein foods - such as chicken, prawns, lean beef - breads, pastas and rice are whole grain to boost your fibre intake. There’s low fat dairy products and loads of vitamin rich fruit and vegetables.

Beach Body Diet Plan Day 8

Fruity Branflakes

  • 50g Blueberries
  • 50g Branflakes
  • 100ml Semi Skimmed Milk
  • 80g Raspberries

Serve the Branflakes with the raspberries, blueberries and semi-skimmed milk.

A delicious fibre filled start to your day.

Egg Mayo & Cucumber Sandwich

  • 2 slices Wholemeal Bread
  • 50 sliced Cucumber
  • 1 hard boiled Egg
  • 200ml Orange Juice
  • 1 heaped tsp Reduced Cal Mayonnaise
  • 6 Cherry Tomatoes

Combine the mashed egg and mayonnaise, add the cucumber and wholemeal bread to make a delicious sandwich.

Enjoy with a glass of orange juice.

Cottage Pie with Steamed Veg & Gravy

  • 1 Portion Cottage Pie & Veg
  • 15g Gravy, made up
  • ¼ Pint Water

Make the Cottage Pie and serve with steamed veg, make the gravy and serve.

When you add the plan to your diary, all the separate meal components are listed. This makes it easy to swap out any ingredients you don't like, or add a few more to fill you up. You can do this easily with the wlr food diary You can try it free.

Beach Body Diet Plan Day 9

Scrambled Egg on Toast with Tomatoes

  • 1 slice Wholemeal Bread
  • 1 scrambled Egg
  • 1 Glass Orange Juice
  • 8 Cherry Tomatoes

Serve the scrambled egg on toast with the tomatoes.

Enjoy with a glass of orange juice.

Houmous, Crudites & Pitta

  • 1 Pitta Bread
  • 50g Carrot sticks
  • 2 Celery sticks
  • 45g Reduced Fat Houmous

Toast the pitta and enjoy with the houmous and vegetable sticks

Mushroom Risotto

  • 1 Portion Mushroom Risotto

Make the Mushroom Risotto  and serve in a warm bowl. Enjoy!

It makes sense to cook enough pasta, or jacket potatoes etc to last a few days. Just remember to refrigerate unused portions as soon as they are cool enough.

Beach Body Diet Plan Day 10

Granola, Yoghurt & Berries

  • 68g Blueberries
  • 25g Granola Cereal
  • 3 Fresh Strawberries
  • 150g Low Fat Greek Yoghurt

Serve the granola with the blueberries, strawberries and Greek yoghurt.

Mozzarella, Pesto & Tomato Roll with an Apple

  • 1 Apple
  • 1 Wholemeal Roll
  • 30g Mozzarella, Reduced Fat
  • 80g Cucumber
  • 1 tbsp Green Pesto
  • 2 Cherry Tomatoes

Make your roll and serve with a nice crisp apple.

Beef Bourguignon with New Potatoes

  • 1 Portion Beef Bourguignon with New Potatoes
  • 2 small Satsumas

Prepare the Beef Bourguinon  and serve with new potatoes and serve.

Have the satsumas for a zingy dessert.

It's perfectly fine to substitute your favourite fruits or vegetables for the ones given in the plan. Meals are added to your diary with all the ingredients listed, so it's easy to swap individual foods.Take our free trial

Beach Body Diet Plan Day 11

Cream Cheese & Salmon Bagel

  • 1 Bagel
  • 10g Cream Cheese
  • 2 slices Smoked Salmon

Spread the cream cheese on half a plain bagel, then top with the salmon and enjoy.

Beans & Marmite on Toast with an Apple

  • 1 Apple
  • 200g Baked Beans
  • 2 slices Wholemeal Bread
  • 6g Marmite

Warm the beans and toast the bread. Spread with Marmite (optional) and top with the warm beans.

Enjoy a crisp apple for dessert.

Chilli Beef Tacos and Berries

  • 50 Blueberries
  • 1 Portion Chilli Beef Tacos
  • 80g Raspberries

Make the Chilli Beef Tacos  and serve with a leafy green salad.

Enjoy with the blueberries and raspberries for dessert.

Lunches are quick to prepare - but they’re not all just sandwiches - there’s pasta, rice and salads too!

Beach Body Diet Plan Day 12

Muesli with Berries

  • 80g Blackcurrants
  • 68g Blueberries
  • 45g Muesli, no added sugar
  • 100ml Semi Skimmed Milk
  • 80g Raspberries

Place the muesli and fruit in a bowl and add the milk.

A bowl of berry goodness :)

Egg & Parma Ham Salad with a Banana

  • 1 small Banana
  • 1 boiled Egg
  • 2 slices Parma Ham
  • 10 leaves Lettuce
  • 1 Red Onion
  • 80g Fresh Rocket
  • 3 Cherry Tomatoes

Prepare the salad, add the sliced egg and tear the parma ham.

Pop it all into a bowl and enjoy.

Finish with a banana.

Baked Salmon & Vegetables with an Apple

  • 1 Apple
  • 1 Portion Baked Salmon
  • 180g Baby New Potatoes

Make the Baked Salmon & Veg and serve with 3 new potatoes boiled in their skins.

Finish with a nice crisp apple for dessert.

This plan makes sure you are getting at least 8 portions of fruit and veg each day with some days giving you as many as 12! All that goodness will help you feel full of energy!Take our free trial

Beach Body Diet Plan Day 13

Oaty Banana Breakfast Muffin

  • 1 Oaty Banana Muffin

Combine flour, oats, sugar, baking powder, bicarbonate of soda and salt.

In a large bowl, beat the egg lightly. Stir in the milk and oil. Add the mashed banana and combine thoroughly. Stir the flour mixture into the banana mixture until just combined.

Line a 12-hole muffin tin with paper cases and divide the batter among them.

Bake at 200C/Gas 6 for 18 to 20 minutes.

Poached Egg & Avocado on Toast

  • ½ Avocado
  • 1 Slice Wholemeal Bread
  • 1 poached Egg
  • 1 large Pear
  • 5 Cherry Tomatoes

Mash the avocado and place on top of the toasted bread.

Top with the poached egg and serve with the cherry tomatoes.

Enjoy a nice juicy pear for dessert.

Chicken & Mushroom Curry with an Apple

  • 1 Apple
  • 1 Portion Chicken & Mushroom Curry
  • 140g Cooked Basmati Rice

Make up the Chicken and Mushroom curry.

Serve with cooked Basmati rice and finish with a nice crisp apple for dessert.

The desserts don't have to be eaten with the meal we've suggested them with if you are full - save them for a snack later.

Beach Body Diet Plan Day 14

Poached Egg with Asparagus and Berries

  • 4 Asparagus spears
  • 68g Blueberries
  • 1 poached Egg
  • 80g Raspberries
  • 5 Cherry Tomatoes

Serve the egg and cooked asparagus to taste.

Serve with the tomatoes, chopped.

Have the blueberries and raspberries to finish.

Bacon & Tomato Sandwich with a Banana

  • 2 rashers Bacon
  • 1 medium Banana
  • 2 slices Wholemeal Bread
  • 1 tsp Brown Sauce
  • 5 Cherry Tomatoes

Make your sandwich and enjoy!

Finish with a fresh banana for dessert.

Toad in the Hole with an Apple and a Pear

  • 1 Apple
  • 75g Green Beans
  • 80g Broccoli
  • 100g Cabbage
  • 50g Gravy
  • 1 large Pear
  • 1 Portion Toad in the Hole

Make the Toad in the Hole steam the veg and make your gravy.

Bob's your Uncle - delicious classic dinner!

Finish with a juicy pear and an apple for dessert.

You can get a PDF of the full 14 day plan including recipes when you take a free trial

Take Our FREE Trial »

*WLR diet plans are designed to produce a healthy weight loss of 1-2lbs per week, based on UK Health Department estimates of average daily calorie needs for men and women in the UK. Of course, not everyone's needs are 'average', so predicted weight loss will differ from person to person. For a more accurate idea of how many calories you need as an individual, you can use the WLR tools free for 24 hours here

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