Christmas Countdown Diet Plan 2017

Christmas Countdown Diet Plan

Welcome to the Christmas Countdown diet plan - delicious, quick and simple. Not for the faint-hearted, this plan is strict (no snacking!). (Or you could do a little exercise and earn calories for your favourite treat - shh, don’t tell everyone...)

The plan provides around 1100 calories a day, which means most people will lose weight at a rate of 1-2lbs a week – if you stick to the plan! (We’ve tried very hard to make it easy.)

You’ll love that there no fancy / hard to find ingredients - you can easily pick everything up from your local supermarket. Plus, if you use the plan in wlr you can also produce a shopping list - try it free!

Christmas Countdown - Day 1


Egg and Soldiers

Egg and Soldiers with an Apple

  • 1 apple
  • 1 slice wholemeal bread
  • 1 medium egg
  1. Place egg in a saucepan and cover with cold water, place over a high heat and bring to the boil.
  2. Once at a boil, reduce heat to low and simmer for 4 minutes. Toast the bread while waiting for the egg.
  3. As soon as the egg is done, using a slotted spoon remove the egg and place in an egg cup.
  4. Cut the toast into fingers, and remove the top of the egg using a teaspoon.
  5. Dip your toast into your egg and enjoy with apple on the side.
Carrot & Coriander Soup

Carrot & Coriander Soup with Veggie Sticks

  • ½ cucumber
  • 3 tbsp reduced fat houmous
  • ½ yellow pepper
  • 200g carrot and coriander soup
  1. Slice the cucumber and pepper into matchstick size dipping sticks.
  2. Heat soup on the hob or in the microwave until heated through
  3. Serve soup and have cucumber and pepper on the side with houmous.
Beef Chilli With Rice

Beef Chilli With Rice

  • 120g red kidney beans, drained
  • 100g extra lean beef mince
  • 30g button mushrooms
  • 5 sprays olive oil
  • ½ x 350g jar tomato and chilli pasta sauce
  • 60g long grain rice (dry weight)
  1. Cut mushrooms into quarters and set aside
  2. Place a saucepan onto a medium-high heat with the oil spray in, and a separate saucepan filled with water onto a high heat and bring to a boil.
  3. Place rice into the sauce pan with water in and simmer for around 18-20minutes.
  4. Fry the beef mince in oil until lightly browned and pour in the sauce along with 50ml of water.
  5. Drain and rinse the kidney beans. Add these and the mushrooms to the beef mix.
  6. Bring to a boil and simmer for 5-10 minutes until it has reached a thick consistency.
  7. Drain rice when cooked and serve immediately with chilli.
Christmas Countdown Diet Plan PDF Sample

You can get a PDF of the full 7 day plan with our fortnightly newsletter - simply enter your email address (never shared).

Christmas Countdown - Day 2


Blueberry Porridge

Blueberry Porridge with Honey

  • 25 blueberries
  • 30g porridge oats
  • 1 tbsp honey
  • 60ml water
  • 100g low fat Greek yoghurt
  1. Gently heat the water and oats together In a saucepan, adding more water if necessary. Stir consistently until porridge thickens, add half the blueberries.
  2. When blueberries are fully mixed in, take porridge off the heat, place in a bowl and top with yoghurt, honey and the rest of the blueberries.
Chicken Caesar Salad

Simple Chicken Caesar

  • 1 crusty white roll
  • 10g parmesan cheese
  • 1 x 100g chicken breast, skinless and boneless
  • 2 tbsp low fat Caesar dressing
  • 10 lettuce leaves
  • 10 sprays olive oil
  1. Heat oven to 200°C. Tear the bread into chunks and spray with half the oil. Place on a baking sheet and season. Bake for 8-10 minutes, turning occasionally.
  2. Rub chicken breast with remaining oil. Place pan over medium heat until hot, lay chicken in pan (it should sizzle) and cook for 4 minutes, turn and cook for 4 more minutes until well cooked.
  3. Tear the lettuce leaves and place in a bowl with the crispy croutons. Tear the chicken into bite size pieces, add to lettuce and add half the Caesar dressing. Mix lightly.
  4. Drizzle the rest of the dressing on top and add grated parmesan.
Vegetable Fried Rice

Vegetable Egg Fried Rice

  • ¼ avocado
  • 40g broccoli
  • ½ carrot
  • 1 medium egg
  • 1 tsp olive oil
  • 1 spring onion
  • 50g frozen peas
  • 60g long grain rice (dry weight)
  • 1 tbsp soy sauce
  1. Cook rice according to instructions. Dice carrot, slice spring onion and break broccoli into small florets.
  2. Heat oil in a wok over a high heat, add broccoli and carrot, stir fry for 3-5 minutes. Add spring onion and peas, cook for another 2-3 minutes.
  3. Add rice and make sure to stir to stop it sticking while the moisture is released.
  4. When rice is heated and everything is cooked, make a well in the center and add the egg. Cook for 1 minute and then stir to break up the egg and mix through the rice and veggies. Add soy sauce and stir through.
  5. Serve topped with sliced avocado.

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 - oh, and you can try them free - yay, win-win!

Christmas Countdown - Day 3


Poached Egg on Toast

Poached Egg on Toast with Blueberries

  • 25 blueberries
  • 1 slice wholemeal bread
  • 9g butter
  • 1 medium egg
  1. Fill a wide pan with boiling water from the kettle, bring to a light simmer over medium heat.
  2. Crack egg into a cup. Gently pour the egg into the simmering water in one fluid movement.
  3. Cook egg in water for between 2-4 minutes, depending on how soft you want it before removing with a slotted spoon and placing on kitchen towel to dry quickly before serving on warm toast with butter.
  4. Enjoy Blueberries on the side. 
Chicken Wrap

Chicken and Mushroom Wrap

  • 1 wholemeal tortilla
  • 1 x 100g chicken breast, skinless and boneless
  • 10g dried cranberries
  • 1 tsp reduced calorie mayonnaise
  • 30g mushrooms
  • 1 tbsp olive oil
  • 90g baby spinach
  1. Preheat grill to medium high heat.
  2. Slice mushrooms thickly and place on a baking tray in an even layer. Rub the chicken with 1tbsp of oil and place under the grill for between 8-10 minutes.
  3. Flip chicken over and cook on the other side, at this point place mushrooms under the grill too.
  4. Once chicken is cooked (another 5-10) minutes pull it out and let cool slightly. Also take the mushrooms out.
  5. Slice chicken and prepare wrap with all trimmings.
Tomato and Basil Pasta

Tomato and Basil Pasta with Parmesan

  • 5 basil leaves
  • 1 tbsp parmesan cheese
  • 1 x 350g tomato and chilli pasta sauce
  • 75g penne
  1. Fill a medium saucepan up 2/3 with water and place on high heat.
  2. When water reaches a steady boil add pasta and cook until very nearly done.
  3. Drain pasta and place back in saucepan with sauce, heat on low until heated through, stirring frequently.
  4. Serve with grated Parmesan and Basil leaves on top.

Christmas Countdown - Day 4


French Toast

French Toast

  • 2 slices wholemeal bread
  • ½ tsp cinnamon
  • 1 medium egg
  • 100ml skimmed milk
  • 1 tbsp maple syrup
  • 1 drop vanilla extract
  1. Whisk the egg, vanilla and cinnamon in a shallow dish, stir in the milk until fully combined.
  2. Dip bread in the egg mixture coating both sides evenly.
  3. Cook bread slices on a lightly greased nonstick pan on a medium heat until browned on both sides, 2-3 mins each side.
Cauliflower Cheese Bake

Cauliflower Cheese Bake

  • 25g breadcrumbs
  • 40g broccoli
  • 40g cauliflower
  • 20g mature cheddar cheese
  • 3 slices proscuitto
  • 15g cheese sauce mix
  1. Preheat oven to 200°. Break cauliflower and broccoli into florets, slice prosciutto into small pieces.
  2. Set a saucepan with a little water in over a high heat and steam the broccoli and cauliflower for 3-4 minutes.
  3. Use the boiling water from the saucepan to make the cheese sauce, using more if the sauce is too thick or less if you think it doesn’t need it.
  4. Add broccoli and cauliflower to an ovenproof dish and pour the cheese sauce all over it. Scatter the diced ham around and top with breadcrumbs and cheddar.
  5. Bake in the oven for 25 minutes until the top is golden and crisp.
  6. Let stand for 2 minutes and serve hot or cold.
Vegetable Lasagne

Roast Vegetable Lasagne

  • ¼ small aubergine
  • 1 tbsp parmesan cheese
  • 60g courgette
  • 1 tsp plain flour
  • 1 garlic clove
  • 3 sheets lasagne
  • 100ml skimmed milk
  • 1 tsp olive oil
  • ¼ onion
  • ¼ yellow pepper
  • 1 tomato
  1. Preheat oven to 190°C.
  2. Cut courgette and aubergine into cubes. Cut the tomato into eighths. Roughly dice the onion, slice the pepper and crush the garlic. Pop all the chopped vegetables in a roasting tray. Drizzle with oil and season with salt and pepper. Roast for 40 minutes.
  3. Heat the milk and flour in a saucepan over a medium heat, stirring continuously until it begins to thicken and bubble. Reduce to a simmer and stir for 2 more minutes, take off heat and add 3/4 of the parmesan.
  4. In an oven proof dish assemble the lasagne: 1/4 sauce; 1/3 roasted vegetables; 1 sheet lasagne... Repeat this twice more and top with last 1/4 sauce and remaining parmesan
  5. Roast in oven for 25-30 minutes.

The plan is 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!)

Christmas Countdown - Day 5


Porridge with Banana

Porridge Topped with Banana

  • 1 banana
  • 30g porridge oats
  • 60ml skimmed milk
  • 100ml water
  1. Gently heat the water and oats together in a saucepan, adding more water if necessary.
  2. When porridge is at a close consistency to how you would like it, pour in as much of the milk as you would like and cook until it is the correct consistency. Don't stop stirring porridge.
  3. Serve warm topped with sliced banana.
Ham, Lettuce and Tomato Sandwich

Ham, Lettuce and Tomato Sandwich with Satsumas

  • 2 slices wholemeal bread
  • 2 slices wafer thin honey roast ham
  • 5 lettuce leaves
  • 2 satsumas
  • 1 tomato
  1. Make a sandwich using the bread, ham, lettuce and tomato.
  2. Enjoy the satsumas for dessert, or save for a snack later in the day. 
Sausage and Mash with Peas

Sausage, Mash and Peas with Gravy

  • 9g butter
  • 1 tbsp onion gravy granules
  • 85g frozen peas
  • 1 potato
  • 2 pork sausages
  1. Preheat oven to 190C, peel and chop potato into quarters.
  2. Place sausages on a baking tray and place in preheated oven for 20-25 minutes, turning halfway through cooking time. Put the potato into a saucepan and cover with water and bring to the boil.
  3. Once potato is cooked drain them it in a colander and let stand for a few minutes while you get some water boiling for the peas.
  4. Place peas in boiling water for 4 minutes. Mash the potato with a masher then mix butter through with a fork until light and fluffy. Start boiling water in the kettle for gravy.
  5. Drain peas, take sausages out of the oven. Mix gravy granules with boiling water until smooth.
  6. Serve sausages, mash and peas with gravy.
Christmas Countdown Diet Plan PDF Sample

You can get a PDF of the full 7 day plan with our fortnightly newsletter - simply enter your email address (never shared).

Christmas Countdown - Day 6


Weetabix with Banana and Strawberry

Wheat Biscuits with Banana and Strawberries

  • 1 banana
  • 2 wheat biscuits
  • 100ml skimmed milk
  • 3 strawberries
  1. Serve wheat biscuits with milk and sliced fruit.
Mushroom Soup

Mushroom Soup with a Bread Roll

  • 1 apple
  • 1 wholemeal roll
  • 9g butter
  • 200g mushroom soup
  1. Heat mushroom soup on the hob or in the microwave until hot throughout.
  2. Serve with a buttered bread roll.
  3. Enoy the apple for dessert, or save as a snack for later in the day.
Chicken and Vegetable Fajitas

Chicken and Pepper Fajita

  • 1 wholemeal tortilla
  • 30g mature cheddar cheese
  • 1 x 100g chicken breast, skinless and boneless
  • 5 sprays olive oil
  • ½ red onion
  • ½ red pepper
  • 1 tbsp salsa
  • 2 tsp fajita seasoning mix
  1. Slice pepper into thin strips and finely slice the onion. Slice the chicken into long strips, roughly the same size as the pepper.
  2. Place the peppers, onion and chicken into a bowl with 1tbsp of the fajita seasoning, mixing to coat evenly.
  3. Heat a frying pan on a high heat and spray the oil, once hot put the chicken and vegetables in and cook for 6-8 minutes or until cooked through, adding the other tbsp of fajita mix and making sure to keep turning the chicken and vegetables so they don’t burn.
  4. Warm tortillas in the microwave and grate the cheese.
  5. Build fajitas with salsa, cheese, vegetables and chicken.

That’s got the food sorted - 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 the tools in wlr (try them free) to keep track of the extra calories.

Christmas Countdown - Day 7


Avocado and Tomato on Toast

Avocado & Tomato on Toast

  • ½ avocado
  • 1 slice wholemeal bread
  • 200ml orange juice
  • 1 tomato
  1. Toast the bread.
  2. Once bread is toasted, smash the avocado on the toast and season with salt and pepper.
  3. Slice tomato and place on top
  4. Enjoy with a glass of OJ
Mushroom Omelette

Mushroom Omelette with Baked Beans

  • 100g baked beans
  • 2 medium eggs
  • 50g button mushrooms
  • 10 sprays olive oil
  • ½ red onion
  • ½ x 125g can sweetcorn
  1. Whisk the eggs together until smooth and one colour. Dice red onion and slice mushrooms.
  2. Fry the onion on high heat in half the oil until soft, add mushrooms and sweet corn and cook until mushrooms are browning.
  3. Remove veggies from pan. Spray the rest of the oil in the pan and add the eggs, swirling to cover the whole pan. Cook until set on the bottom and starting to set on top.
  4. Add veggies in and flip the omelette over or place under a grill to cook the top fully.
  5. Heat beans in the microwave or a saucepan, stirring to make sure they don’t stick.
  6. Serve omelette and beans together and enjoy.
Roast Beef with Roast Potatoes

Roast Beef, New Potatoes and Green Beans

  • 75g fine green beans
  • 3 slices roast beef
  • 1 tbsp onion gravy granules
  • 10 sprays olive oil
  • 180g new potatoes
  1. Preheat oven to 200°C.
  2. On a large baking tray, toss potatoes with oil and season with salt and pepper. Roast for 40-50 minutes until golden and cooked through.
  3. Wrap pre-cooked Beef slices in a tin foil parcel and roast for 15 minutes, make sure this is heated all the way through before eating.
  4. Steam or boil green beans to your liking and make up the gravy with boiling water.
  5. Serve roast potatoes with beef, green beans and a dash of gravy.

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