Drop a Dress Size Diet Plan


Slim with our delicious diet plan designed to help you drop a dress size in 4 weeks - as seen in Bella Magazine. This mouth-watering plan proves that dieting doesn't have to equal deprivation. The 7-day plan has three meals a day with an average 1164 calories daily.

If you like what you see you can access week 2 of the plan in the wlr plans database for free, with wlr's 24 hour free trial.

If you have a few more calories to play with, you can increase quantities to suit your own calorie requirements.

You can do this easily in WLR, simply load the plan into your food diary and tweak the quantities to match the calorie quota that has been worked out for you. You can try WLR free to give this a go.

Drop a Dress Size Diet Plan - Day 1 (1167 cals)

Bacon, Scramble & Mushroom Muffin

389 calories ~ 10 minutes

Smokey bacon, scrambled eggs and mushrooms piled up on top of an english muffin. An indulgent breakfast to tuck in to for only 389 cals!

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Pear, Chicken & Blue Cheese Salad

432 calories ~ 10 minutes

A little bit of luxury. Salty savoury flavours from the cheese, a bit of heat from the mustard, a hint of sweetness from the pear - it really is more-ish.

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Zesty Herbed Cod with Mange Tout

346 calories ~ 25 minutes

This super-quick fresh fish dish is colourful, zingy and ready in under 20 minutes - simple ingredients cooked with love for a light and tasty meal.

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Drop a Dress Size Diet Plan - Day 2 (1173 cals)

Berries & Cherries Nutty Yoghurt Bowl

315 calories ~ 5 minutes

Don't just stick with cereal for your breakfast every day. Switch things up with this fruity, tangy, sweet yoghurt and granola bowl.

  • 150g low fat natural yoghurt
  • 40g nut cluster cereal
  • 50g strawberries (around 4-5 big berries)
  • 60g cherries in syrup
Salmon and Baby Spinach Salad with Lemon and Garlic Dressing

Sourdough Caprese Bruschetta Toasts

382 calories ~ 5 minutes

A mix of classic Caprese salad and bruschetta, these toasts bring a taste of the med and will fill you up nicely till dinnertime.

  • 2 slices (80g) wholemeal sourdough, toasted
  • 6 cherry tomatoes, quartered
  • ½ ball (65g) low fat mozzarella ripped into chunks
  • 1 tsp olive oil (brushed onto bread before toasting)
  • 10 basil leaves, ripped
  • Salt and pepper to season

Sticky Honey Sesame Chicken & Egg Fried Rice

477 calories ~ 25 minutes

Who needs calorie laden takeaway when you can make your own low-cal version in less time than it takes for the delivery!

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

Drop a Dress Size Diet Plan - Day 3 (1170 cals)

Easy Crispy Golden Baked Egg Puffs

360 calories ~ 15 minutes

Do something a bit different with your eggs for breakfast... golden yolks with crispy pastry - great to batch cook and have some pre-prepared.

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High Protein Chicken, Feta & Beetroot Salad

346 calories ~ 15 minutes

A bit more adventurous than your standard salad. High protein and packed full of irresistable flavours. Make ahead of time to make lunchtime even easier.

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Teriyaki Salmon with Sautéed Courgette & Rice

465 calories ~ 25 minutes

Mix up your weeknight stir fry with this tasty treat - salmon topped with teriyaki sauce and sesame, served with rice and sautéd courgette.

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If you want more calories than the 1164 (approx) a day that this plan provides, you can increase portion sizes, add snacks or drinks, or have a higher calorie meal once or twice a week.

Drop a Dress Size Diet Plan - Day  4 (1210 cals)

Mango & Yoghurt Tropical Granola Pot

380 calories ~ 5 minutes

A perfect light and refreshing way to start the day - give your yoghurt and granola a tropical twist.

  • ½ mango (100g), cubed
  • 150g low fat natural yoghurt
  • 45g granola
  • 50g pineapple chunks

Prawn and Avocado Sourdough Toasts

397 calories ~ 5 minutes

Fresh sliced avocado, toasted wholemeal sourdough and prawns, drizzled with tangy balsamic glaze and lime juice... just delightful.

  • ½ Sm avocado (50g), sliced
  • 2 slices (80g) wholemeal sourdough, toasted
  • 100g cooked and peeled prawns
  • ½ lime, juiced (25ml)
  • 2 tsp balsamic glaze


Mouthwatering Mozzarella & Tomato Penne Bake

433 calories ~ 35 minutes

This cheesy, creamy, rich pasta bake uses simple, tried and tested flavours, served up any night of the week this is a winner.

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It's important to add drinks you have throughout the day to your calorie count, especially alcohol and sugary drinks. Water, sugar free sodas and squashes, and unsweetened black coffee or tea have negligible calories.

Try the calorie counting tools in wlr - Free

Drop a Dress Size Diet Plan - Day 5 (1153 cals)

Super-Quick Branflakes with Strawberries

214 calories ~ 2 minutes

High in fibre, low cal and add in some fresh strawberries, what's not to love? Serve with your choice of milk, plant based or dairy.

  • 40g bran flakes
  • 120ml semi skimmed milk (or non-dairy alternative)
  • 60g strawberries, sliced or quareted (about 5-6 big berries)


Baby Spinach Superfood Omelette & Toast

454 calories ~ 15 minutes

Who doesn't love a omelette? Easy to make, tasty and healthy, you can even premake this ahead of time to make lunchtime even easier.

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Easy Peasy Prawn & Spring Pea Risotto

485 calories ~ 35 minutes

Don't be fooled into thinking all risotto is a pain to make. We've created this foolproof recipe that is just a delicious as it is easy to make.

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Add seasonings, herbs and spices to get a sparkle of extra flavour or a bit of heat. 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.

Drop a Dress Size Diet Plan - Day 6 (1117 cals)

Scrummy Apple Pie Smoothie Bowl

373 calories ~ 5 minutes

This smoothie bowl is a real indulgence - can be suitable for vegans using a non-dairy milk - we recommend almond milk.

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Super Quick Spring Pea Soup with Giant Crouton

307 calories ~ 25 minutes

A light, easy and super-quick to make soup that's sure to become a firm favourite! One of our top soups here at wlr!

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Crispy Chicken Tenders with Pomodoro Sauce

436 calories ~ 40 minutes

Skip the takeaway fried chicken and make your own crispy chicken tenders - lower calorie, but just as crispy and tasty!

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

Drop a Dress Size Diet Plan - Day 7 (1159 cals)

Continental Ham & Cheese Croissant

327 calories ~ 5 minutes

Slice croissant through middle, fill with ham and cheese, bake in oven for 5 mins, a simpleand delicious continental brekkie!

  • 1 croissant (50g)
  • 25g emmental cheese, sliced (cheddar can substitute)
  • 2 slices prosciutto or parma ham (24g)

Open Cream Cheese Variety Sandwiches

382 calories ~ 5 minutes

Searching for a tasty, yet quick lunch idea? Try these colourful open cream cheese 'sandwiches'. You wont be dissapointed.

  • 3 slices wholemeal sourdough (120g)
  • 75g low fat soft cheese
  • 30g cucumber, sliced
  • 2 radish (16g), sliced
  • Salt and pepper to taste

Parmesan & Herb Crusted Lamb Cutlets

451 calories ~ 45 minutes

Crusted lamb cutlets, homemade celeriac mash and fine beans. You'll be surprised at how easy this is to make at home!

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If you add the plan to your wlr food 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 spice things up. If you follow our low calorie plan, you can also lose up to a stone in 6 weeks!

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*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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