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.
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
- 1 croissant
- 2 tsp jam
Poached Egg and Avocado on Toast
- 1 medium egg, poached
- ½ avocado
- 50g baby leaf salad
- 1 slice wholemeal toast
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 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
Satsumas
- 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.
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
- 1 medium egg
- 3 slices wholemeal bread
- 1 tbsp maple syrup
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
Gammon Steak and Sweet Potato Mash
- 1 gammon steak
- 2 slices tinned pineapple
- 80g petit pois
- 75g frozen sliced carrots
- 1 sweet potato
KitKat
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.
Day 9 - Monday
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
- 1 tortilla
- 50g cucumber
- ½ red pepper
- ½ yellow pepper
- 50g mixed salad leaves
- 40g reduced fat houmous
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
Satsuma
- 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
- 2 crumpets
- 2 tsp honey
- 40g blueberries
Cheesy Chicken and Broccoli Bake
1 portion of leftover bake from yesterday.
Tomato Soup and a Roll
- 1 x 400g can cream of tomato soup
- 1 wholemeal roll
Banana
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
- 1 slice wholemeal toast
- 200g can baked beans
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 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
- 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
Banana and Blueberry Smoothie
- 1 medium banana
- 40g blueberries
- 100g low fat Greek yoghurt
Jacket Potato with Beans
- 250g baking potato
- 200g baked beans
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.
