Happpy New You

The Happy New You Diet: Week 1

By Dietitian Juliette Kellow BSc RD

Happy New You Diet Plan Introduction

Congratulations on deciding to follow the WLR Happy New You Diet. You’ve just taken the first step to achieving a slimmer, sexier and healthier you. 

Simply choose one breakfast, one lunch, one dinner, one snack and one treat every day from the choices given. And don’t forget to have an extra 300ml skimmed milk for drinks and to pile your plate with vegetables or salad to help fill you up. Then look out next week, for another fabulous selection of meals to choose from.


Toast and peanut butter

2 slices wholegrain toast with 2tsp peanut butter. Plus 1 small glass fresh orange juice.

BLT sandwich

2 slices wholegrain bread filled with 2 grilled rashers lean back bacon, lettuce, 1 tomato and 1tsp reduced-fat mayonnaise.

Fresh fruit

1 small banana, 1 orange, 1 pear and 1 apple.

Home-made crunchy cereal

1tbsp porridge oats with 2tbsp branflakes, 2 chopped dried apricots, 1tbsp raisins and 1tsp sunflower seeds with skimmed milk.

Mango smoothie and Marmite toast

Blend ½ small mango with 200ml skimmed milk and 1 small pot fat-free fruit yoghurt. Plus 1 slice wholegrain toast with 1tsp low-fat spread and Marmite.

Oaty cereal and banana

1 bowl of instant oat cereal made according to the pack instructions. Plus 1 small banana.

Boiled egg and toast

1 slice wholegrain toast with 1tsp low-fat spread and 1 boiled egg. Plus 1 small glass fresh orange juice and 1 kiwi fruit.


Jacket potato with prawn mayo

1 medium-sized jacket potato with a handful of prawns mixed with 2tsp reduced-fat mayonnaise and salad with fat-free dressing. Plus 1 satsuma.

Roast beef and tomato sandwich

2 slices wholegrain bread filled with 1 slice lean roast beef, a scrape of horseradish sauce and 1 tomato. Plus 1 apple, 1 small pot fat-free fruit yoghurt and 1 kiwi fruit.

Spicy tuna and bean pitta

1 wholemeal pitta bread filled with ½ small can tuna in water mixed with 2tbsp red kidney beans and chilli sauce to taste. Serve with salad and fat-free dressing. Plus 1 pear.

Vegetable soup and toast

½ carton fresh vegetable soup with 2 slices wholegrain toast topped with 2tsp low-fat spread. Plus 1 small pot fat-free fruit yoghurt and 1 satsuma.

Mozzarella, tomato and avocado salad

1 small avocado, 50g reduced-fat mozzarella and 2 tomatoes, sliced and arranged on a plate with fresh basil, black pepper and balsamic vinegar. Plus 1 kiwi fruit.

Cheese and crackers

5 rye crackers with 40g brie, 2 sticks celery, 1 apple and a handful of grapes.

Beans on toast

2 slices wholegrain toast with 1 small can baked beans, 1tbsp reduced-fat grated Cheddar cheese and salad with fat-free dressing.


Spaghetti Bolognese

Dry fry 75g extra-lean minced beef, until brown. Add ½ small chopped onion, 1 sliced carrot, 1 clove crushed garlic, sliced mushrooms, 1 small can chopped tomatoes, 1tbsp tomato puree, mixed herbs and 200ml beef stock. Cook until the veg are soft and the sauce thickened. Serve with 150g cooked wholewheat spaghetti and salad.

Roast lamb dinner

2 thin slices lean lamb, 2 medium roast potatoes, vegetables, fat-free gravy and 1tsp mint sauce. Plus 1 kiwi fruit.

Veggie fajitas

Heat 1tsp sunflower oil in a pan. Chop 1 green pepper, 1 red pepper, 1 small red onion and 1 small courgette into large, similar sized pieces. Fry in the oil with a little Fajita seasoning until brown. Fill 1 tortilla wrap with the veggies and 1tbsp soured cream, 1tbsp salsa and 2tbsp grated reduced-fat Cheddar cheese. Serve with any remaining veggies.

Salmon steak

1 grilled salmon steak with steamed vegetables. Plus 1 kiwi fruit.

Tuna and sweetcorn with pasta

Mix 5tbsp cooked pasta with ½ small can tuna in water, 2tbsp sweetcorn and 1/3 large jar of low-fat tomato sauce. Heat through and serve with salad and fat-free dressing and 1tsp Parmesan cheese.

Veg and noodle stir fry

Stir fry 1 small pack ready-prepared stir fry vegetables in 1tsp sunflower oil. Add 1tbsp soy sauce and heat through. Serve with 1 layer cooked wholewheat noodles. Plus 1 apple and 1 kiwi fruit.

Jacket potato and cheese and beans

1 medium-sized jacket potato with 1 small can baked beans, 2 tbsp grated reduced fat cheddar, salad and fat-free dressing.


Fresh fruit

1 kiwi fruit, 1 satsuma and a handful of grapes.

Egg salad

1 boiled egg with salad and fat-free dressing.

Cheese dip and crudités

Mix 2tbsp each of low-fat soft cheese and fat-free natural yoghurt with 1/2 small finely-chopped onion, 1 clove crushed garlic and black pepper. Serve with vegetable crudités.

Cheese and tomato on toast

1 slice wholegrain toast with 1tbsp low-fat soft cheese and 1 tomato.

Fruit and yoghurt

1 small pot fat-free fruit yoghurt and 1 orange.

Vegetable soup

1 small can vegetable soup.

Ham salad crackers

2 rye crackers with 1 slice lean ham and salad with fat-free dressing.


  • 2 small chocolate chips cookies
  • 2-finger kit Kat
  • 2 single (25ml) measures of spirits eg gin, vodka, whisky, rum or brandy with a calorie-free mixer eg. diet cola, slimline tonic, diet lemonade.
  • 150ml glass of red or dry white wine.
  • ½pt standard strength lager, bitter or cider.
  • 1 small packet of Quavers or Skips.
  • 100-calorie low-fat chocolate bar eg Boots Shapers
  • 100-calorie packet of low-fat savoury snacks eg Boots Shapers, M&S Count on us.
  • 1 small pot low-fat chocolate mousse.
  • 1 French fancy.
  • 1 low-calorie hot chocolate drink plus 1 jaffa cake.
  • 4 chocolate fingers.
  • 1 scoop ice cream.
  • 1 toasted crumpet with 1tsp each low-fat spread and reduced-sugar jam.
  • 1 meringue nest filled with raspberries and 1tbsp single cream.

Happy New You Diet Plan Introduction

*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

Start a Free Trial Today

Alternatively, don't go on a diet - use the databases and tools in WLR to gently change your eating habits and get your calorie balance right. Try it free for 24 hours.

Take our FREE trial »

Back to top | WEIGHT LOSS | Terms of Use | Privacy Policy

Lose a Stone for Christmas Challenge

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