The Autumn Slim Down Diet Plan
by wlr Resident Foodie Samuel Holt
This hearty eating plan proves that dieting for weight loss doesn’t have to equal deprivation. Especially important now it's getting colder in the run up to Christmas and winter.
The plan provides three saiisfying meals a day, which add up to an average of 1060 calories.
This leaves room for drinks and maybe a snack or two, depending on how many calories you need and how much weight you want to lose.
A good rule of thumb for around 2lbs a week weight loss is 1200 calories a day for women and 1600 a day for men.
You can get an accurate idea of what's right for you at the rate you want to lose weight by taking a free trial of the wlr tools.
Autumn Slim Down Days 1-7
~ Day 1: ~
The 3 meals contain 1095 calories
Breakfast: Peanut Butter & Banana Toastie
Simply make up a toastie with peanut butter and banana slices.
397 kcal | 12g protein | 62g carbs | 12g fat | 5g fibre
Lunch: Tex-Mex Tuna Wrap with Salsa
Make up a fresh tomato salsa to accompany tuna and veggies in this tex-mex style tortilla wrap.
307 kcal | 15g protein | 43g carbs | 9g fat | 6g fibre
Dinner: Autumnal Beef Stew
This hearty beef stew is the perfect dinner now the evenings are getting colder. The recipe comes together in around an hour and makes 4 servings, so freeze separate portions for some low effort tasty meals.
391 Calories | View Recipe
Easy Recipes for All Meals in the Plan
All the recipes are simple to make and adaptable. If you want to change or add ingredients you can do so easily by adding the plan to your wlr food diary. Take a free trial to give it a go
~ Day 2 ~
The 3 meals contain 1060 calories
Breakfast: Blackberry Maple Pancakes
Treat yourself to 3 scotch pancakes, topped with your favourite berries and drizzled with maple syrup.
299 kcal | 6g protein | 60g carbs | 4g fat | 6g fibre
Lunch: Butternut Squash Soup
Rich, warming soups are coming back into season now, so kick things off with this delicious butternut soup for lunch.
346 kcal | 9g protein | 44g carbs | 16g fat | 7g fibre
Dinner: Piquant Prawn & Chilli Pasta
Spaghetti and prawns in a simple chilli and tomato sauce, this pasta dish is quick, easy and packed full of delicious flavours.
415 Calories | View recipe
~ Day 3 ~
The 3 meals contain 1034 calories
Breakfast: Mushroom Omelette
Make up a simple 2-egg mushroom omelette to keep you going throughout the day. Eggs for breakfast are helpful you're cutting calories, research shows they help you eat less.
211 kcal | 18g protein | 4g carbs | 14g fat | 1g fibre
Lunch: Falafel Flatbread
Simply top a flatbread with falafels, salad veggies and houmous. If you prefer have a pitta bread or tortilla wrap instead.
360 kcal | 11g protein | 41g carbs | 16g fat | 8g fibre
Dinner: Chicken Tikka Masala
A classic chicken tikka masala served with rice. This creamy, flavoursome curry comes together in just under an hour and is a great weeknight dinner.
467 Calories | View Recipe
~ Day 4 ~
The 3 meals contain 1067 calories
Breakfast: Apple & Cinnamon Porridge
Spice up your morning porridge and top with chopped apple and cinnamon for a warming breakfast treat.
236 kcal | 10g protein | 43g carbs | 4g fat | 7g fibre
Lunch: Pastrami Sub Roll
Use your favourite bread roll and fill with pastrami, salad and light mayonnaise for this classic lunchtime sandwich.
360 kcal | 19g protein | 51g carbs | 8g fat | 4g fibre
Dinner: Salmon & Leek Filo Parcels
Flaky filo pastry filled with salmon, leek and cream cheese make up these indulgent yet calorie counted pastry parcels that you can whip up in around 30 minutes.
471 Calories | View Recipe
Adapt the Plan to Suit Yourself
You can either follow the complete 14 days as they are or pick and choose the meals you like for a plan that's perfect for you. You can repeat meals on different days, or add alternatives.
It's easy to use the plan in the wlr food diary, you can adapt it and add anything else you eat and drink to get a full picture - try it free
~ Day 5 ~
The 3 meals contain 1006 calories
Breakfast: Baked Egg Muffins
Beat together eggs, milk tomato and spring onion and bake for these super simple, quick and easy baked egg muffins.
187 kcal | 15g protein | 5g carbs | 12g fat | 1g fibre
Lunch: Chicken Noodle Soup
This one pot chicken noodle soup comes together in under an hour and is a punchy, delicious lunch time meal.
353 kcal | 25g protein | 37g carbs | 12g fat | 5g fibre
Dinner: Fish Pie with Vegetables
Cod & prawns go together in this comforting, creamy fish pie. Serve alongside steamed veg for a well rounded, calorie counted meal.
448 Calories | View Recipe
~ Day 6 ~
The 3 meals contain 1051 calories
Breakfast: Blueberry & Banana Yoghurt Granola
Top some low fat natural yoghurt with half a banana, a handful of blueberries and some of your favourite granola.
276 kcal | 10g protein | 42g carbs | 8g fat | 5g fibre
Lunch: Peach, Walnut & Stilton Salad
A simple salad made up fresh peach slices, stilton cheese, walnuts and fresh rocket leaves dressed in low fat balsamic dressing.
336 kcal | 13g protein | 16g carbs | 25g fat | 4g fibre
Dinner: Beef Stir-Fry with Rice
End the day with this beef stir fry that's packed full of tasty vegetables in a Hoisin sauce, served with rice.
439 kcal |27g protein | 53g carbs | 14g fat | 4g fibre
~ Day 7 ~
The 3 meals contain 1088 calories
Breakfast: Egg & Bacon Muffin
Treat yourself to a toasted muffin topped with scrambled eggs, bacon and tomato.
297 kcal | 24g protein | 29g carbs | 10g fat | 5g fibre
Lunch: Autumn Mushroom Bruschetta
Top a few slices of toasted crusty bread with ricotta cheese and garlicky mushrooms for a quick and easy lunch.
296 Calories | View Recipe
Dinner: Roast Chicken Dinner
A calorie counted roast chicken dinner complete with stuffing balls, roast potatoes, roast chicken, brussel sprouts and gravy.
495 kcal | 36g protein | 45g carbs | 19g fat | 7g fibre
Get week 2 of the tasty and satisfying meals in our Autumn Slim Down Plan, plus many more different diet plans to choose from. Take a free trial to see them all.
You can boost your motivation further with our 'Lose a Stone for Autumn' Challenge - find out more
Make a Tasty Plan that Works for You
You can add this, or any other plan to your wlr diary, then customise to suit yourself - and your favourite foods - give it a try!
There are plans for all tastes on wlr, here's a selection of over 20 weekly diet plans to suit different tastes and lifestyles