Deliciously simple, but satisfying, our Christmas Countdown 14 day diet plan will help you lose as much weight as possible in 2 to 4 weeks. The plan includes a snack / treat / or tipple each day to keep hunger at bay and make it easy to stick to.

wlr’s Christmas Countdown Diet Plan

Looking to lose weight in the run- up to Christmas? Then try our NEW delicious diet plan - the food looks amazing! There's 3 meals a day plus either a healthy snack, treat or sneaky tipple - all for under 1200 calories... Alternatively try it "the hard way" - just breakfast, lunch and dinner - for fast as possible healthy weight loss in 2-4 weeks. You can add the plan to your food diary in wlr to make it easy to follow.

Take Our FREE Trial »

NOW OPEN: Checkout wlr's Christmas Challenge 2023 while you're here. Not only can you lose weight for Christmas - there's a real medal for those who complete it.

Day 1 - Sunday

Croissant with Jam

Croissant with Jam

  • 1 croissant
  • 2 tsp jam
Poached Egg, Avocado and Spinach on Toast

Poached Egg and Avocado on Toast

  • 1 medium egg, poached
  • ½ avocado
  • 50g baby leaf salad
  • 1 slice wholemeal toast
Roast Chicken Sunday Dinner

Roast Chicken Sunday Dinner serves 4

  • 4 skinless chicken breasts
  • 320g brussels sprouts
  • 400g cabbage
  • 8 stuffing balls (Aunt Bessie's)
  • 700g potatoes
  • 200ml chicken gravy made up from granules
Rhubarb Crumble with Ice Cream

Rhubarb Crumble with Ice Cream serves 4

  • 1 portion rhubarb crumble
  • 1 scoop vanilla ice cream

Kick your first week off with a day of indulgence... croissant, avocado, roast dinner, plus crumble for dessert - all for under 1200 calories!

Time saving tip: Whilst you're cooking your roast, make use of your oven and pop in a jacket potato too - simply reheat for lunch tomorrow!

Day 2 - Monday

Seasoned Avocado on Toast

  • ½ avocado
  • 1 tsp lemon juice
  • 1 tsp olive oil
  • 1 slice wholemeal bread

Jacket Potato with Beans

  • 1 jacket potato
  • 1 small can baked beans

Mushroom Risotto serves 2

  • 4 spring onions
  • 200g mushrooms
  • 80ml white wine
  • 150g Arborio rice
  • 1 clove garlic
  • 40g Parmesan cheese
  • 2 tsp extra virgin olive oil
  • Vegetable stock


  • 2 satsumas

All meals are made from scratch but are quick to prepare. Lunches are designed for work - make and take, or reheat and eat. Dinners take around 30 minutes. Breakfasts are ready in under 10 minutes.

You can get a PDF of the full 14 day plan including recipes with our newsletter simply enter your email address (never shared).

Day 3 - Tuesday

Porridge with Banana and Honey

  • 30g porridge oats
  • 210ml semi skimmed milk
  • 1 small banana
  • 1 tsp honey

Mozzarella Pesto and Tomato Roll

  • 1 wholemeal roll
  • 1 tsp green pesto
  • ½ ball low fat mozzarella
  • 2 cherry tomatoes
  • Handful baby leaf salad

Skinny Spaghetti Bolognese serves 4

  • 300g extra lean minced beef
  • 3 stalks trimmed celery
  • 2 cloves garlic
  • 2 medium carrots
  • 200g mushrooms
  • 1 medium onion
  • 1 can chopped tomatoes
  • 1 tsp dried oregano
  • Olive oil spray
  • 2 bay leaves
  • 1tbsp tomato puree
  • 300g dry spaghetti

Crisp Braeburn Apple

  • 1 apple

We've tried to bear food waste in mind with this plan. Save some of the skinny spaghetti bolognese for lunch tomorrow and freeze any leftovers. You'll need them in week 3.

Day 4 - Wednesday

Toast and Marmalade

  • 1 glass of orange juice
  • 2 slices wholemeal toast
  • 2 tsp marmalade

Skinny Spaghetti Bolognese (leftovers)

1 portion of skinny spaghetti bolognese from last night - reheat and enjoy!

Mozzarella and Tomato Salad

  • ½ ball mozzarella
  • 6 cherry tomatoes
  • 1 tsp extra virgin olive oil
  • 2 tsp balsamic vinegar
  • Basil leaves

Crumpet with Jam

  • 1 toasted crumpet
  • 1 tsp jam

This plan will give you 1200 calories a day which, for most people, should mean a 1-2lb a week loss if you stick to it - we have tried to make it easy :)

If your calorie allowance to lose 2lbs a week is more than 1200, you can save some up to splurge a bit on a night out (do this easily with the calories history tool in WLR). You can try it free.

Take Our FREE Trial »

Day 5 - Thursday

Scrambled Egg on Toast

  • 2 medium eggs
  • 2 tbsp semi skimmed milk
  • Spray oil
  • 1 slice wholemeal toast
  • Fresh chives (optional)

Minestrone Soup and French Stick

  • ½ carton minestrone soup
  • 50g French stick

Cottage Pie with Green Beans

  • 500g extra lean beef mince
  • 2 medium carrots
  • 700g white potatoes
  • 1 medium onion
  • 1 tbsp Worcestershire sauce
  • 2 stalks trimmed celery
  • 10g dry Bisto gravy
  • 15g butter
  • 300g fine green beans
  • 300g frozen peas

Toasted teacake

  • 1 toasted teacake
  • Low fat spread

When you have had your dinner, portion up and freeze the rest of cottage pie and you'll have your very own, home made ready meals in the freezer!

Day 6 - Friday

Wheat Biscuits with Banana

  • 2 wheat biscuits
  • 125ml semi skimmed milk
  • 1 banana

Minestrone Soup and French Stick

Using the rest of the carton from yesterday, heat and enjoy with 50g of French stick

Beef Teriyaki with Rice

  • 1 medium yellow pepper
  • 1 medium green pepper
  • 1 red chilli pepper
  • 250g lean fillet steak
  • ½ pack stir fry sauce
  • Spray oil
  • 250g microwave, steamed white basmati rice

Large Glass of Red Wine

Enjoy a nice glass of red (250ml)

Oooh! Beef Teriyaki for dinner tonight! Using a ready made sauce and microwave rice, this fakeaway will be cooked quicker than calling for a takeaway!

Evening meals serve 1, 2 or 4 and can be easily scaled (or leftovers frozen and used later in the plan). You can get full recipe information, including methods and cooking times, in our free PDF of the full diet plan. Enter your email below for wlr's newsletter and we’ll send you the plan now.

Day 7 - Saturday

Banana Pancake Breakfast serves 2

  • 56g plain flour
  • 1 medium egg
  • 105ml semi skimmed milk
  • 45ml water
  • 2 bananas
  • 4 tsp honey

Sausage in a Roll

  • 75g French stick
  • 1 pork sausage
  • 1 tsp ketchup

Quick Skinny Margherita Pizza and Salad

  • 60g French stick
  • ½ ball mozzarella
  • 1 tbsp tomato puree
  • ½ tsp mixed herbs
  • 4 cherry tomatoes
  • + side salad

Gin & Tonic with Fruit / Nut Mix

  • 35ml Gin
  • 180ml slimline tonic water
  • 25g fruit and nut mix

Nothing is banned with wlr and tonight, there is room for a little drinkypoo! We've made sure you still get treats with this diet plan.

Day 8 - Sunday

French Toast with Maple Syrup

French Toast with Maple Syrup

  • 1 medium egg
  • 3 slices wholemeal bread
  • 1 tbsp maple syrup
Prawn and Avocado Salad

Prawn and Avocado Cocktail

  • ½ avocado
  • 1 tsp lemon juice
  • 100g cooked prawns
  • 1 Little Gem lettuce
  • 1 tbsp reduced calorie mayonnaise
  • 1 tsp tomato ketchup
  • Tabasco sauce
Pineapple Slices (for Gammon)

Gammon Steak and Sweet Potato Mash

  • 1 gammon steak
  • 2 slices tinned pineapple
  • 80g petit pois
  • 75g frozen sliced carrots
  • 1 sweet potato


Enjoy an indulgent 4 finger KitKat

You'll love that there no fancy / hard to find ingredients - you can easily pick everything up from your local supermarket. Plus, if you add the plan to your food diary you can also produce a shopping list, swap meals around or substitute any that you don’t like. You can try it free.

Take Our FREE Trial »

Day 9 - Monday

Mince Pie Porridge

Mince Pie Porridge

  • 30g porridge oats
  • 180ml semi skimmed milk
  • Zest and juice of ½ orange
  • Pinch each of cinnamon and nutmeg
  • 30g mixed dried fruit
  • 5g butter
  • 1 tsp honey
Crunchy Houmous Wrap with Salad

Crunchy Houmous Wrap

  • 1 tortilla
  • 50g cucumber
  • ½ red pepper
  • ½ yellow pepper
  • 50g mixed salad leaves
  • 40g reduced fat houmous
Cheesy Chicken and Broccoli Bake

Cheesy Chicken and Broccoli Bake

  • 200g cooked chicken breast
  • 200g broccoli
  • ½ ball mozzarella
  • ½ tsp mixed herbs
  • 30g cheddar cheese
  • 300g penne
  • 200g passata
  • 3 sun dried tomatoes
  • 50g light cream cheese


  • Enjoy 2 medium satsumas either together or throughout the day

Most of the meals in this plan are created just for one, but if you're cooking for others all meals easily scale to serve 2 or 4 (and they're pretty family-friendly too!)

No food waste here: You'll need some of the leftovers from today's pasta bake for lunch tomorrow.

Day 10 - Tuesday

Crumpets with Honey and Blueberries

Crumpets with Honey and Blueberries

  • 2 crumpets
  • 2 tsp honey
  • 40g blueberries
Chicken and Broccoli Bake

Cheesy Chicken and Broccoli Bake

1 portion of leftover bake from yesterday.

Tomato Soup

Tomato Soup and a Roll

  • 1 x 400g can cream of tomato soup
  • 1 wholemeal roll


Have a nice fresh banana as dessert after dinner or as a snack during the day

What about drinks? Water, herbal tea, diet drinks, black coffee are all fine. If you want to add milk or sugar, that’s fine too - just use your food diary to log the extra calories.

Day 11 - Wednesday

Baked Beans on Toast

Baked Beans on Toast

  • 1 slice wholemeal toast
  • 200g can baked beans
Egg and Parma Ham Salad

Egg and Parma Ham Salad with Pine Nuts

  • 2 medium eggs
  • 2 slices Parma ham
  • 80g mixed leaf salad
  • 3 cherry tomatoes
  • 1 tbsp fat free salad dressing
  • 1 tbsp pine nuts
Quorn Burger

Quorn Quarter Pounder with Cheese and Fries

  • 1 Quorn quarter pounder
  • 1 burger bun
  • 1 slice cheese
  • 6 lettuce leaves
  • 1 tomato
  • ¼ red onion
  • 100g French fries
Fruit and Nut Mix

Fruit and Nut Mix

  • 25g fruit and nut mix

You can get a PDF of the full 14 day plan including recipes with our newsletter simply enter your email address (never shared).

Day 12 - Thursday

Blueberry and Banana Smoothie

Banana and Blueberry Smoothie

  • 1 medium banana
  • 40g blueberries
  • 100g low fat Greek yoghurt
Jacket Potato with Beans

Jacket Potato with Beans

  • 250g baking potato
  • 200g baked beans
Macaroni Cheese

Macaroni Cheese

  • 200g reduced fat cheese
  • spray oil
  • 150g lean bacon
  • 28g cornflour
  • 150g macaroni
  • 380ml skimmed milk

Braeburn Apple

Enjoy a crisp Braeburn apple

We've used wholemeal bread and skimmed milk throughout this recipe but you can use the bread and milk of your choice, simply swap them over in your diary to make sure your calories are right.

Day 13 - Friday

Nutty Banana Toast and a Glass of Orange Juice

  • 200ml orange juice
  • 2 slices wholemeal toast
  • 25g peanut butter
  • 1 banana

Smoked Salmon Crostini

  • 2 slices wholemeal bread
  • 30g light cream cheese
  • 2 slices smoked salmon
  • Fresh chives (optional)

Spicy Tiger Prawns with Noodles

  • 4 spring onions
  • 1 clove garlic
  • ½ tsp ground ginger
  • 1 red chilli pepper
  • 200g tiger prawns
  • 2 tsp olive oil
  • 1 tsp sesame oil
  • 2 tbsp lime juice
  • 300g rice noodles
  • 1 red pepper
  • 1 yellow pepper

Vodka and Diet Coke

  • 35ml vodka
  • ½ can diet Coke

Want the same breakfast every day? Easy. Don't like tomatoes? Swap them out. The food diary tools in wlr make it easy to tailor the plan to your specific likes and tastes, whilst keeping count of the calories for you too - yay, win-win!

Day 14 - Saturday

Smoked Salmon and Cream Cheese Bagel

  • 1 bagel
  • 30g light cream cheese
  • 2 slices smoked salmon

Tzatziki with Pitta and Crudites

  • 1 wholemeal pitta
  • 1 carrot
  • ¼ cucumber
  • 4 tbsp tzatziki
  • 1 red pepper

Skinny Carbonara

  • 200g lean back bacon
  • 280g spaghetti
  • 2 large eggs
  • 60ml half fat creme fraiche
  • 1 tbsp Parmesan

Blueberries with Ice Cream and Honey

  • 2 scoops vanilla ice cream
  • 40g blueberries
  • 1 tsp honey

Adding in some exercise to your week will earn you extra calories to eat. Make sure you add all of your exercise into your exercise diary. Every little helps and you can eat these calories on the day or save them up for something special at the weekend (do this easily with the calories history tool in wlr). You can try it free.

Take Our FREE Trial »


If you enjoyed this article, try our newsletter. It's free.

Receive the latest on what works for weight loss straight to your inbox. We won't share your email address. Privacy policy