The Happy New You Diet: Week 5
By Dietitian Juliette Kellow BSc RD
Congratulations on completing the fourth week of the WLR Happy New You Diet. You’re now more than half way through and hopefully are already feeling and looking more confident.
You’ll find loads more delicious breakfasts, lunches, dinners, snacks and treats below – just choose one each every day – and have 300ml skimmed milk and extra veg and salad every day.
Toast and honey
2 slices wholegrain toast with 2tsp each low-fat spread and honey.
Egg and tomato sandwich
2 slices wholegrain bread filled with 1 boiled egg and 1 tomato.
1 grilled rasher lean back bacon, 1 grilled reduced-fat sausage, 1 egg scrambled with 1tbsp skimmed milk, 1 grilled tomato, poached mushrooms and 1tbsp baked beans.
Oat-topped banana and yoghurt
1 small banana topped with 1 small pot fat-free banana yoghurt and 2tbsp porridge oats.
Branflakes and yoghurt
6tbsp branflakes with ½ small pot low-fat natural yoghurt and 1 small glass fresh orange juice.
Banana smoothie and Marmite toast
Blend 1 small banana with 100ml skimmed milk and 1 small pot fat-free banana yoghurt. Plus 1 slice wholegrain toast with 1tsp low-fat spread and Marmite.
1 small banana, a handful of grapes, 1 satsuma, 1 apple and 1 kiwi fruit.
Tuna mayo sandwich
2 slices wholegrain bread filled with ½ small can tuna in water mixed with 2tsp reduced-fat mayonnaise and salad. Plus 1 small banana and 1 satsuma.
Jacket potato with ratatouille
1 medium-sized jacket potato with ½ large can ratatouille, salad and fat-free dressing. Plus 1 kiwi fruit.
Prawn cocktail and salad pitta
1 wholemeal pitta bread filled with a handful of prawns mixed with 1tbsp reduced-fat cocktail dressing and salad. Plus 1 pear and 1 small pot fat-free fruit yoghurt.
Carrot soup and toasted bagel
½ carton fresh carrot and coriander soup with 1 toasted bagel topped with 2tsp low-fat spread. Plus 1 orange.
Chicken and pasta salad
Chop 1 grilled skinless chicken breast, 5 cherry tomatoes, a large piece of cucumber, 4 spring onions and ½ green pepper. Mix with 4tbsp cooked wholewheat pasta and 2tsp reduced-fat mayonnaise. Serve with a green salad.
Avocado, tomato and mozzarella wrap
1 tortilla wrap filled with ½ small mashed avocado, 1 sliced tomato and 50g sliced reduced-fat mozzarella cheese.
Cheese on toast
2 slices wholegrain toast topped with 4tbsp grated reduced-fat Cheddar cheese and salad. Plus 1 apple and 1 small pot fat-free fruit yoghurt.
Chicken in black bean sauce
Fry 1 chopped skinless chicken breast in 1tsp sunflower oil until brown. Add ½ chopped green pepper and 1 small sliced onion and fry until soft. Add 3tbsp black bean sauce and heat through. Serve with 5tbsp cooked brown rice.
1 grilled lean lamb loin chop with 4 new potatoes in their skins, vegetables, fat-free gravy and 1tsp mint sauce. Plus 1 apple.
Fish and sweetcorn pie
Bake 1 cod fillet and flake. Boil 200ml skimmed milk then gradually add a little cornflour mixed with cold skimmed milk, stirring constantly, until the sauce thickens. Add 2tbsp finely-chopped fresh parsley, black pepper, the cod and 2tbsp sweetcorn. Transfer to an ovenproof dish. Mash 1 large potato with 1tbsp skimmed milk and 1tsp low-fat spread. Place over the fish mixture and place under the grill until the top browns. Serve with vegetables.
Ham and mushroom omelette and chips
Make an omelette using a spray oil, 2 eggs, 1tbsp skimmed milk, 1 slice chopped lean ham, sliced mushrooms and 2tbsp grated reduced-fat Cheddar cheese. Serve with 75g low-fat oven chips, salad and fat-free dressing.
Vegetable kebabs and pitta
Thread three skewers with a selection of chopped vegetables eg button mushrooms, peppers, courgette, aubergine. Brush with olive oil and grill until cooked through and brown. Serve with 1 wholemeal pitta bread and 3tbsp reduced-fat hummus. Plus 1 small banana.
A 400-calorie ready meal with salad or vegetables.
Homemade burger and wedges
Mix 100g extra-lean minced beef with ½ small grated onion and 1tbsp salsa. Shape into a burger and leave to chill. Meanwhile, cut 1 large potato into 8 wedges, brush with olive oil and sprinkle with paprika. Bake until soft inside and brown on the outside. Cook the burger under a hot grill until the juices run clear. Serve with the wedges, salad and fat-free dressing. Plus 1 satsuma.
7 dried apricots.
Carrot soup and crispbreads
1 small can carrot and coriander soup with 2 rye crispbreads.
Cheese and crackers
3 rye crispbreads with 2tbsp cottage cheese with onions and chives and salad.
Salsa and crudités
8tbsp salsa and vegetable crudités.
Toast and honey
1 slice wholegrain toast with 1tsp honey.
1 slice cantaloupe melon and 1 pear.
4 walnut halves.
- 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.