The Happy New You Diet: Week 3
By Dietitian Juliette Kellow BSc RD
Congratulations on completing the second week of the WLR Happy New You Diet. Doesn’t it feel amazing to see those pounds coming off? By now, you should be well and truly stuck into a new way of eating.
But to keep things fresh, we have even more meals for you to choose from this week. Stick to one breakfast, one lunch, one dinner, one snack and one treat each day and remember to include 300ml skimmed milk and extra veg and salad.
Toast and Marmite
2 slices wholegrain toast with 2tsp low-fat spread and Marmite. Plus 1 orange.
Croissants and marmalade
1 reduced-fat croissant with 2tsp reduced-sugar jam and 1 satsuma.
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.
Ready made smoothie and fruit
250ml bottle of fruit smoothie, 1 small banana and 1 kiwi fruit.
6tbsp branflakes with 4 chopped dried apricots and skimmed milk.
Weetabix and milk
2 Weetabix with skimmed milk and 1 small glass fresh orange juice. Plus ½ grapefruit with artificial sweetener.
Porridge and banana
Bowl of porridge made with 2tbsp porridge oats and 100ml each of skimmed milk and water with 1 small banana.
Ham salad sandwich
2 slices wholegrain bread filled with 1 slice lean ham, 1tsp reduced-fat mayonnaise and salad. Plus 1 bowl fresh fruit salad and 1 small pot low-fat natural yoghurt.
Jacket potato with cottage cheese
1 medium-sized jacket potato with 6tbsp cottage cheese, salad and fat-free dressing. Plus 1 apple.
Chicken and rocket pitta
1 wholemeal pitta bread filled with 1 grilled skinless chicken breast and rocket. Plus 1 apple.
Smoked salmon bagel
1 bagel filled with 1tbsp low-fat soft cheese and 1 slice smoked salmon. Serve with salad and fat-free dressing. Plus 1 apple and a handful of grapes.
Tomato soup and cheese roll
½ carton fresh tomato soup with 1 wholegrain roll filled with 1tbsp low-fat soft cheese and salad. Plus 1 small pot fat-free fruit yoghurt and 1 small banana.
Avocado dip and pitta bread
Mash 1 small avocado with 1 skinned and de-seeded chopped tomato, a little lemon juice, Tabasco to taste and 1 clove crushed garlic. Serve with 1 wholemeal pitta bread and vegetable crudités.
50g reduced-fat Cheddar cheese with 1 large pickled onion, 1tsp pickle, lettuce, 1 tomato, cucumber, 2 sticks celery and a 7.5cm piece Granary stick with 2tsp low-fat spread.
Fish and chips
Brush 1 cod fillet with a little olive oil and a squeeze of lemon juice. Grill for 10 minutes. Serve with 115g low-fat oven chips and 4tbsp garden peas. Plus 1 apple.
Chicken stir fry
Chop 1 skinless chicken breast into bite-sized pieces and fry in 1tsp sunflower oil. When cooked, add ½ small pack ready-prepared stir-fry vegetables. Cook for a few minutes then add a dash of soy sauce. Heat through and serve with 6tbsp cooked brown rice.
Roast beef and Yorkshire pudding
3 thin slices lean roast beef, 1 small Yorkshire pudding, 1 medium roast potato, vegetables, fat-free gravy and 1tsp horseradish sauce. Plus 1 small pot fat free fruit yoghurt.
Pasta and vegetables in tomato sauce
Steam a selection of vegetables. Mix with 7tbsp cooked pasta and ½ jar low-fat tomato sauce. Heat though and serve with 1tsp Parmesan cheese and salad with fat-free dressing.
Lamb kebabs and pitta
Chop 100g lean lamb into bite-sized pieces. Mix with 2tbsp reduced-fat tzatziki and leave to marinate for 30 minutes. Thread onto two skewers with ½ chopped red and green pepper. Grill until the meat is cooked, brushing with the marinade occasionally. Serve with 1 wholemeal pitta, salad and 2tbsp fresh reduced-fat tzatziki (don’t use the marinade).
Ratatouille and rice
Heat 1 large can ratatouille and serve with 8tbsp cooked brown rice, 1tsp Parmesan cheese and salad with fat-free dressing.
Creamy salmon pasta
Mix 6tbsp cooked brown pasta with steamed broccoli, ½ small can pink salmon and 2tbsp low-fat soft cheese with garlic and herbs. Heat through and serve with salad with fat-free dressing.
1 slice fresh pineapple, 1 slice cantaloupe melon and 1 apple.
Salad with 4tbsp grated reduced-fat Cheddar and fat-free dressing.
Garlic dip and crudités
Mix 1 small pot fat-free natural yoghurt with 1 clove crushed garlic, grated cucumber, lemon juice and 1tsp mint sauce. Served with vegetable crudités.
Toast and Marmite
1 slice wholegrain toast with 1tsp low-fat spread and Marmite.
Carrot soup and crackers
1 small can carrot soup with 2 rye crackers.
Yoghurt and fruit
1 small pot fat-free fruit yoghurt and 1 apple.
1tbsp sunflower seeds.
- 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.