The Happy New You Diet: Week 2
By Dietitian Juliette Kellow BSc RD
Congratulations on completing the first week of the WLR Happy New You Diet. No doubt you’re already seeing results – by now you’ve probably lost a pound or two – and can’t wait to get stuck into week 2.
To add more variety to your diet and to stop you getting bored, check out this week’s delicious selection of meals, snacks and treats. Remember, you should have one breakfast, lunch, dinner, snack and treat each day – and don’t forget that 300ml of skimmed milk plus loads of extra veg or salad.
Crumpets and jam
2 toasted crumpets with 2tsp each of low-fat spread and reduced-sugar jam. Plus 1 small glass fresh grapefruit juice.
Tomatoes on toast
2 slices wholegrain toast with 1 small can plum tomatoes. Plus 1 small banana.
Sausage and tomato roll
1 small wholegrain roll with 1 grilled reduced-fat sausage and 1 tomato. Plus 1 small glass fresh grapefruit juice.
1 kiwi fruit, ½ mango, 1 slice cantaloupe melon, 1 slice fresh pineapple and 1 small banana. Plus 1 small glass fresh grapefruit juice.
Muesli and yoghurt
3tbsp sugar-free muesli with ½ small pot fat-free natural yoghurt and 1 apple.
6tbsp branflakes with 1tbsp raisins and skimmed milk. Plus 1 satsuma.
Poached egg on toast
1 slice wholegrain toast with 1tsp low-fat spread and 1 poached egg. Plus 1 small glass fresh orange juice and 1 kiwi fruit.
Prawn mayo sandwich
2 slices wholegrain bread filled with a handful of prawns mixed with 1tsp reduced-fat mayonnaise and salad. Plus 1 slice cantaloupe melon, 1 small pot fat-free fruit yoghurt and 1 apple.
Jacket potato with ham and coleslaw
1 medium-sized jacket potato with 1 slice lean ham, 4tbsp low-calorie coleslaw, salad and fat-free dressing. Plus 1 apple.
Egg and cress pitta
1 wholemeal pitta bread filled with 1 egg mixed with 2tsp reduced-fat mayonnaise and cress. Plus 1 bowl fresh fruit salad.
Omelette made using a spray oil, 2 eggs, 1tbsp skimmed milk, 3tbsp mixed vegetables and 1tbsp grated reduced-fat Cheddar cheese. Serve with salad and a 5cm piece Granary stick.
Hummus and pitta bread
6tbsp reduced-fat hummus with 1 wholemeal pitta bread and vegetable crudités. Plus 1 satsuma.
Chicken and waldorf salad
Chop 1 grilled skinless chicken breast, 1 apple, 2 sticks celery and 4 walnut halves. Mix with 1tbsp reduced-fat mayonnaise. Serve with a green salad.
Soft cheese and ham wrap
1 tortilla wrap filled with 2 slices lean ham, 2tbsp low-fat soft cheese and salad. Plus 1 small pot fat-free fruit yoghurt and 1 apple.
Beef chilli and rice
Dry fry 75g extra-lean minced beef until brown. Add ½ small chopped onion, ½ chopped green and red pepper and chilli powder to taste. Cook for a few minutes, then add 1 small can chopped tomatoes, 1tbsp tomato puree, 200ml beef stock and 2tbsp red kidney beans. Cook until the veg are soft and the sauce thickened. Serve with 4tbsp cooked brown rice and salad.
Roast chicken dinner
2 slices skinless roast chicken, 2 medium roast potatoes, vegetables and fat-free gravy.
Place 1 cod fillet on a piece of foil and top with lemon juice, 1tbsp white wine and a bay leaf. Bake in the oven. Serve with 1 medium-sized jacket potato and vegetables. Plus 1 small pot fat-free fruit yoghurt.
Roasted Mediterranean vegetables
Roast 1 green pepper, ½ red pepper, 5 cherry tomatoes, 1 sliced courgette and 3 slices aubergine with 2tsp olive oil until soft and brown. Top with 50g sliced reduced-fat mozzarella cheese and allow to melt. Serve with a 5cm piece of Granary stick and salad with fat-free dressing.
Top salad leaves with 1 small can tuna in water, 1 hard boiled egg, 4 new potatoes cooked in their skins, 1 sliced tomato, 5 olives and fat-free dressing.
Serve a 400-calorie ready meal with salad or vegetables.
Cauliflower, broccoli and pasta cheese
Place 5tbsp cooked wholewheat pasta and some steamed cauliflower and broccoli in a dish. Boil 200ml skimmed milk. Mix a little cornflour with some cold skimmed milk and gradually add to the hot milk, stirring constantly, until the sauce thickens. Add 3tbsp grated reduced-fat Cheddar cheese, a pinch of dry English mustard and black pepper. When the cheese has melted, pour the sauce over the veg and pasta and top with an extra 1tbsp grated reduced-fat Cheddar cheese. Place under the grill until the top browns.
100g pack of prawns with salad and fat-free dressing.
8 unsalted almonds.
Cheese and crackers
3 rye crackers with 1tbsp low-fat soft cheese and salad.
Fruit and yoghurt
1 small pot fat-free fruit yoghurt and 1 apple.
Handful of grapes and 2 satsumas.
Tzatziki and crudités
5tbsp tzatziki and vegetable crudités.
- 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.
- 1/2pt 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.
*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
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.