The Happy New You Diet: Week 6
By Dietitian Juliette Kellow BSc RD
Congratulations on reaching the last week of the WLR Happy New You Diet. There’s just one week to go and by now you should be looking forward to a slim, sexy and healthy new body.
No doubt everyone will be paying you loads of compliments, but don’t let this slacken your motivation. Choose one breakfast, lunch, dinner, snack and treat from the choices given – and don’t forget to fill up on extra veg and salad and have that extra 300ml skimmed milk.
Toast and marmalade
2 slices wholegrain toast with 2tsp each low-fat spread and reduced-sugar marmalade. Plus ½ grapefruit with artificial sweetener.
Beans on toast
1 slice wholegrain toast with 1 small can baked beans. Plus 1 satsuma.
Bagel and Marmite
1 toasted bagel with 2tsp low-fat spread and Marmite. Plus 1 satsuma.
Muesli and milk
3tbsp sugar-free muesli with skimmed milk and 1 small glass fresh orange juice.
Porridge and banana
Bowl of porridge made with 2tbsp porridge oats and 100ml each of skimmed milk and water with 1 small banana. Plus 1 satsuma.
Fruit salad and oaty yoghurt
1 bowl fresh fruit salad with 1 small pot fat-free fruit yoghurt and 2tbsp porridge oats.
6tbsp branflakes with 1tbsp raisins, 2 chopped dried apricots and skimmed milk.
Egg and cress sandwich
2 slices wholegrain bread filled with 1 boiled egg mixed with 1tsp reduced-fat mayonnaise and cress. Plus 1 apple and 1 small pot fat-free fruit yoghurt.
Jacket potato with beans
1 small jacket potato with 1 small can baked beans, salad and fat-free dressing. Plus 1 kiwi fruit.
Minestrone soup and ham salad roll
½ carton fresh minestrone soup with 2 slices bread filled with 1 slice lean ham, 1tsp reduced-fat mayonnaise and salad. Plus a handful of grapes.
Tuna and sweetcorn salad
Chop 5 cherry tomatoes, 4 spring onions and a large piece of cucumber. Mix with 1 small can of tuna in water, 1tbsp sweetcorn, 5 olives, salad leaves and fat-free dressing. Serve with a 5cm piece Granary bread.
Turkey and cranberry wrap
1 tortilla wrap filled with 4 slices wafer-thin turkey, 2tsp cranberry sauce and salad. Plus 1 orange.
Bacon and tomato roll
1 small wholegrain roll with 2 grilled rashers lean back bacon and 1 tomato. Plus 1 kiwi fruit.
Omelette made using a spray oil, 2 eggs, 1tbsp skimmed milk and 3tbsp grated reduced-fat Cheddar cheese. Serve with salad and a 5cm piece Granary stick.
Jacket potato with tzatziki
1 medium-sized jacket potato with ½ small tub reduced-fat tzatziki, salad and fat-free dressing. Plus 1 apple.
Steak and chips
1 grilled rump steak with 75g low-fat oven chips, grilled mushrooms and salad with fat-free dressing.
Homemade veggie pizza
Cut a 10cm piece Granary stick into half lengthways. Top with 2tbsp tomato puree, ½ small chopped red onion, sliced mushrooms, ½ chopped red pepper, 1tbsp sweetcorn and 50g sliced reduced-fat mozzarella cheese. Place in the oven until the cheese melts. Serve with salad and fat-free dressing.
Grilled trout and salad
1 grilled trout with 4 new potatoes and salad with fat-free dressing. Plus 1 small pot fat-free fruit yogurt.
Chicken and broccoli pesto and pasta
Cut 1 grilled skinless chicken breast into bite-sized pieces. Mix with steamed broccoli, 4tbsp cooked wholewheat pasta and 1tbsp red pesto. Heat through and serve with 1tsp Parmesan cheese and salad with fat-free dressing.
3 thin slices lean roast pork, 2 medium roast potatoes, vegetables and fat-free gravy.
Fry a large handful of prawns and 1 small chopped onion in 1tsp sunflower oil. Add ¼ jar low-fat curry sauce and heat through. Serve with 6tbsp cooked brown rice and a salad made from 1 chopped tomato, ½ chopped red onion and finely-chopped mint.
1 apple and 1 orange.
Toast and peanut butter
1 slice wholegrain toast with 1tsp peanut butter.
½ small can tuna in water with salad and fat-free dressing and 1 satsuma.
4tbsp reduced-fat guacamole with 1 tomato.
Yoghurt and fruit
1 pot fat-free fruit yoghurt, 1 satsuma and 1 kiwi fruit.
Cheese and crackers
2 rye crispbreads with 1tbsp low-fat soft cheese and a few grapes.
1tbsp raisins and 4 chopped dried apricots.
- 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.