selection of meals in summer shorts diet plan
Don't panic!

Simply follow our easy three-week diet, devised by Dietitian, Juliette Kellow BSc RD, and you could lose half a stone.

Three Weeks to Summer Shorts Plan

By Dietitian Juliette Kellow BSc RD

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Let's face it, the thought of stripping off the layers and revealing, pale, bare flesh is enough to make most of us a little anxious.

Scrubbing, buffing and a little fake tanning will help with the summer body of course. But what about if you could enjoy the sunshine a good few pounds lighter?

Three Weeks to Summer Shorts is an easy-to-follow three week diet that's designed to help you lose half a stone (7lbs / 3.5kg). Better still, it's suitable for most people.

You can add the Summer Shorts Plan straight into your Food Diary in WLR (take a free trial if you want to try this), once it's there you can easily change bits of it to suit your tastes whilst still keeping on track to lose the weight.

Summer Shorts Plan Overview Video

You can get a PDF of the full 7 day plan including recipes with our newsletter simply enter your email address (never shared).

Jump to Daily Plans

How to Lose the Most Weight in 3 Weeks

How much it's possible to lose will depend on your starting weight. Heavier people will lose weight more quickly on this plan because of the relatively low number of calories in comparison to what's needed for maintenance.

You can maximise weight loss by burning up some extra calories through exercise, or simply moving more. (Think pacing around the kitchen while you're waiting for the kettle, or always using the upstairs loo etc.)

Whether you've come to WLR to lose weight for your summer holiday or want to kick start a longer-term eating plan to help you shift several stone, this 3 week diet plan provides an easy way to get started.

The plan will also be useful if you're already on the road to losing weight, but feel your motivation beginning to slip. The 3 weeks of focus will help you get back on track and leave you feeling inspired, as well as half a stone lighter!

How to Lose a Stone

If you want to use this easy diet plan to lose a stone, most people will need to follow it for 6 or 7 weeks. It's very healthy and has plenty of variety to help you stick to it.

Heavier people may find it only takes a month or so, for the reason stated above. 

So forget about hiding those bulges under long baggy clothes. Instead, start following our plan today and in just three weeks you'll feel cool, comfortable and more confident in shorts, t-shirts and swimsuits.

Here's what to do...

  • It couldn't be easier! Over the next three weeks, simply follow the daily menu plans. It's fine to swap the order around to fit in with your lifestyle - for example, you may prefer to start your diet with the meals given for day 3, followed by day 6 and so on.
  • You may repeat your favourite daily menu in place of one of the others or swap individual meals from one daily menu to the next if you don't like some of the choices given.
  • In addition to the daily meal plans, choose ONE snack every day. You may choose from either the SAVE (100 calorie) or SPLURGE (250 calorie) snacks - remember though, the more times you choose the SAVE option, the more weight you'll lose!
  • Each day, have 275ml/½pint skimmed milk to use in tea and coffee, to drink on its own or to make into a smoothie using fruit from the menu plans. Milk is packed with calcium, needed for strong, healthy bones so it's important to have this every day.
  • Remember, portion size matters! All teaspoon and tablespoon measurements should be level, one small can is equivalent to around 200g, and jacket potatoes should weigh around 175g/6oz.
  • Add plenty of vegetables or salad to meals. You should eat five different servings of fruit and veg every day to boost your intake of fibre, vitamins and minerals. It's fine to sweeten fruit with a little artificial sweetener, if liked.
  • Drink eight glasses of water each day, water really heps with weight loss. It's also fine to drink tea, coffee, herbal tea, and sugar free squashes.
  • For even more focus on eating to get your body ready for the beach, see my holiday body diet tips.

How many calories does the diet provide?

Each daily menu, together with the milk allowance, adds up to 1,150 calories. Choosing a SAVE (100 calorie) snack takes this up to 1,250 calories; choosing a SPLURGE (250 calorie) snack takes it up to 1,400 calories.

It's up to you whether you choose SAVE or SPLURGE, but as a general guideline, if you have less than 1st to lose you should opt for the SAVE snack, while if you have more than 1st to lose, you should choose the SPLURGE snack.

Finally, as this is a short-term three-week plan, you may find it contains fewer calories than you've been having each day. Once you've completed the diet, you should go back to your usual daily calorie allowance recommended by WLR.

Daily Menu Plans

~ Day 1 ~

1007 calories

Breakfast - Bitesize Shredded Wheat with Fresh Raspberries (V)

Breakfast Recipe - Shredded Wheat with Raspberries

207 cals

A great source of filling fibre, the fresh raspberries are a great addition to this healthy breakfast cereal. Substitute with non-dairy milk to make suitable for vegans.

  • 40g bitesize shredded wheat
  • 125ml semi-skimmed milk (from allowance)
  • 20 fresh raspberries (can use frozen also)

Lunch - Turkey Salad Sandwich with Crisps

Lunch Recipe - Turkey Salad Sandwich

345 cals

A quick and easy classic lunch... Use whatever salad items you have to hand, season with a bit of black pepper if you like.

  • 2 slices wholemeal bread (84g)
  • 4 slices wafer thin turkey breast (28g)
  • 1 tbsp light salad cream (15g)
  • salad
  • 1 pack baked salted crisps (25g)

Dinner - Tasty Speedy Beef Tacos

Dinner Recipe - Tasty Speedy Beef Tacos

445 cals

These tasty, beef tacos take only 20 minutes - great for a midweek meal. Recipe includes a speedy, homemade salsa, simple side salad and guacamole...

View Recipe - Tasty Speedy Beef Tacos.

~ Day 2 ~

1036 calories

Breakfast - Dippy Eggs with Asparagus (V)

Breakfast Recipe - Dippy Eggs with Asparagus

219 cals

Hard boiled eggs with steamed asparagus spears for dipping and enjoying.

  • 2 med eggs (boiled)
  • 12 asparagus spears

Lunch - Jacket Potato with Cottage Cheese & Pineapple (V)

Lunch Recipe - Jacket Potato with Cottage Cheese & Pineapple

353 cals

A quick and easy classic lunch with a bit extra... Top a baked potato with reduced fat cottage cheese, pineapple and dive in.

  • 2 slices pinapple (94g)
  • 1 med jacket potato (200g)
  • 100g reduced fat cottage cheese

Dinner - Roasted Mediterranean Vegetable Pasta (Ve)

Dinner Recipe - Roasted Mediterranean Vegetable Pasta

464 cals

A filling and tasty 25 minute meal... easy and quick to make, without much clean up, this is a perfect midweek meal.

View Recipe - Roasted Mediterranean Vegetable Pasta.

~ Day 3 ~

1088 calories

Breakfast - Fresh Fruit Salad & Toast with Peanut Butter (Ve)

Breakfast Recipe - Fruit Salad & Peanut Butter Toast

254 cals

Make up a fresh fruit salad with cherries, strawberries, kiwi and satsuma, serve with a slice of peanut butter toast.

  • 6 strawberries
  • 1 kiwi fruit
  • 1 med satsuma
  • 80 cherries
  • 1 slice wholemeal bread (toasted)
  • 1 tsp peanut butter (5g)

Lunch - Philadelphia & Smoked Salmon Open Sandwich

Lunch Recipe - Philadelphia & Smoked Salmon Open Sandwich

370 cals

Top a slice of bread with light philadelphia, smoked salmon and chives, serve with some olives and a banana on the side.

  • 1 slice wholemeal bread (36g)
  • 1 mini tub Philadelphia light (35g)
  • 2 slices smoked salmon (62g)
  • 1 tsp fresh chives (chopped)
  • 10 green olives
  • 1 med banana

Dinner - Beef Burger in Brioche Roll

Dinner Recipe - Beef Burger in a Brioche Roll

464 cals

A simple and classic beef burger. Serve on a sweet toasted brioche bun for a tasty twist.

View Recipe - Beef Burger in a Brioche Roll.

You can get a PDF of the full 7 day plan including recipes with our newsletter simply enter your email address (never shared).

~ Day 4 ~

1018 calories

Breakfast - Summer Berries Fruit Salad with Granola (Ve)

Breakfast Recipe - Summer Berries Fruit Salad with Granola

158 cals

Top 20g blackberries, 10 raspberries, 6 strawberries and 50 blueberries with 20g crunchy granola.

  • 20g blackberries
  • 10 raspberries
  • 6 strawberries
  • 50 blueberries
  • 20g granola

Lunch - Cheese & Salad Bagel (V)

Lunch Recipe - Cheese & Salad Bagel

377 cals

A quick and easy classic lunch... Use whatever salad items you have to fill a bagel, top with a slice of Edam cheese and your good to go..

  • 1 wholemeal bagel (90g)
  • 4 lettuce leaves
  • 1 med tomato (90g)
  • 4 slices cucumber
  • ½ yellow pepper (sliced)
  • 1 slice Edam cheese (30g)

Dinner - Salmon, New Potatoes & Asparagus

Dinner Recipe - Salmon, New Potateos & Asparagus

483 cals

Bake a fresh salmon fillet until cooked through and serve with 100g boiled new potatoes and delicious asparagus spears. Serve with a slice of crusty french stick.

  • 1 salmon fillet (120g)
  • 6 asparagus spears
  • 100g new potatoes (boiled)
  • 1 tbsp low fat balsamic dressing (15ml)
  • 1 slice french stick (60g)

~ Day 5 ~

1022 calories

Breakfast - Wholemeal Fruit Scone with Raspberry Jam (V)

Breakfast Recipe - Wholemeal Fruit Scone with Raspberry Jam

251 cals

Top a fruit scone with raspberry jam and enjoy with a glass of fresh orange juice.

  • 1 wholemeal fruit scone (40g)
  • 2 tbsp raspberry jam (30g)
  • 150ml fresh orange juice

Lunch - French Stick with Cottage Cheese & Olives (V)

Lunch Recipe - French Stick with Cottage Cheese & Olives

360 cals

Top 3 slices of french stick with reduced fat cottage cheese and black olives. Serve with almonds for a protein boost.

  • 3 slices french stick (60g)
  • 100g reduced fat cottage cheese
  • 6 black olives
  • 10 almonds

Dinner - Roasted Mediterranean Vegetable Cous Cous (Ve)

Dinner Recipe - Roasted Mediterranean Vegetable Couscous

411 cals

Chop and roast some fresh courgette, red pepper, aubergine and chilli with crushed garlic and mix through some steaming hot herby cous cous.

View Recipe - Roasted Mediterranean Vegetable Cous Cous

~ Day 6 ~

958 calories

Breakfast - Muesli with Raspberries, Blueberries & Almonds (V)

Breakfast Recipe - Muesli with Raspberries, Blueberries & Almonds

246 cals

40g muesli with milk, topped with blueberries, raspberries & almonds. Swap for plant based milk for a vegan alternative.

  • 40g muesli
  • 50 blueberries (68g)
  • 20 raspberries (100g)
  • 5 almonds (7.5g)

Lunch - Tuna, Avocado & Salad Tortilla

Lunch Recipe - Tuna, Avocado & Salad Tortilla

347 cals

Fill a wholewheat tortilla with tuna, avocado, pepper and sliced red onion, top with balsamic dressing.

  • 1 wholemeal tortilla wrap (53g)
  • 1 med tomato (90g)
  • ½ avocado (50g)
  • 1 sm can tuna (56g)
  • 1/8 red onion, sliced (23g)
  • ¼ yellow pepper (40g)
  • 1 tbsp low fat balsamic dressing (15g)

Dinner - Egg Fried Rice with Sugar Snap Peas (V)

Dinner Recipe - Egg Fried Rice with Sugar Snap Peas

365 cals

A super simple meal of egg fried rice served with delicious, steamed sugar snap peas.

View Recipe - Egg Fried Rice with Sugar Snap Peas.

~ Day 7 ~

1007 calories

Breakfast - BLT Sandwich

Breakfast Recipe - BLT Sandwich

315 cals

Grill some back bacon and create a sandwich along with sliced tomato, lettuce and some reduced mayo.

  • 1 tomato, sliced
  • 1 tsp reduced fat mayonnaise(5g)
  • 2 slices wholemeal bread, toasted (72g)
  • 2 rashers lean bacon (66g)
  • 4 lettuce leaves (40g)

Lunch - Ham & Salad Pitta

Lunch Recipe - Ham & Salad Pitta

241 cals

Fill a wholemeal pitta with 4 slices wafer thin ham, cherry tomatoes, lettuce and reduced calorie salad cream.

  • 1 wholemeal pitta (64g)
  • 4 lettuce leaves (40g)
  • 6 cherry tomatoes (90g)
  • 4 slices wafer thin honey roast ham (40g)
  • 1 tbsp reduced calorie salad cream (15g)

Dinner - Vegetable Stir Fry with Rice (Ve)

Dinner Recipe - Vegetable Stir Fry with Rice

451 cals

Make up a healthy stir fry of fresh veggies and edamame beans with hoisin sauce, served with brown basmati rice.

View Recipe - Vegetable Stir Fry with Rice.

It’s the practicalities that can often sabotage a diet. That’s why we’ve made this plan simple to shop for and prepare. If you use the plan in WLR you can produce a shopping list, swap meals around or substitute any that you don’t like. You can try it free.

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~ Day 8 ~

1013 calories

Breakfast - Muesli with Yoghurt & Peach (V)

Breakfast Recipe - Muesli with Yoghurt & Peach

295 cals

A great source of filling fibre, the fresh peach is a great addition to this healthy breakfast. Substitute with non-dairy yoghurt to make suitable for vegans.

  • 1 pot low fat natural yoghurt (112g)
  • 50g muesli
  • 1 peach, sliced

Lunch - Minestrone Soup with a Wholemeal Roll (Ve)

Lunch Recipe - Minestrone Soup with a Wholemeal Roll

236 cals

Theres no need to make this soup from scratch. Canned soup can be great for quick and easy lunches to keep you motivated.

  • 1 wholemeal roll (45g)
  • 1 can minestrone soup (400g)

Dinner - Quick Pasta Bolognese

Dinner Recipe - Quick Pasta Bolognese

482 cals

This quick bolognese is served with whatever pasta you have in the cupboard, no need to worry about spaghetti for this quick and easy dish.

View Recipe - Quick Pasta Bolognese.

~ Day 9 ~

1006 calories

Breakfast - Croissant with Summer Berries (V)

Breakfast Recipe - Croissant with Summer Berries

275 cals

Warm a croissant and top with your favourite jam, we like raspberry. Serve with fresh summer berries.

  • 1 croissant (50g)
  • 1 tbsp raspberry jam (15g)
  • 6 strawberries
  • 50 blueberries

Lunch - Ryviita with Philadelphia & Banana

Lunch Recipe - Ryvita with Philadelphia & Banana

290 cals

Top 4 Ryvita with creamy Philadelphia and spring onions. Have a banana on the side to add to your 5 a day.

  • 4 ryvita crispbreads (40g)
  • 2 spring onions (30g)
  • 1 mini tub philadelphia light (35g)
  • 1 med banana (118g)

~ Day 10 ~

1022 calories

Breakfast - Egg & Soldiers (V)

Breakfast Recipe - Egg & Soldiers

234 cals

Use low fat spread to keep the cals low on your soldiers. Serve with a glass of grapefruit juice.

  • 1 egg (50g)
  • 1 slice wholemeal bread, toasted (26g)
  • low fat spread (7g)
  • 200ml grapefruit juice

Lunch - Ready Made Sandwich or Salad

Lunch Recipe - Ready Made Sandwich or Salad

399 cals

Get a ready made sandwich or salad, around 350 cals, and eat an apple on the side too.

  • 1 ready made sandwich/salad
  • 1 med apple (123g)

Dinner - Prawn Skewers with Rice & Salad

Dinner Recipe - Prawn Skewers with Rice & Salad

389 cals

These king prawn skewers are great for a big bbq, in this recipe we serve them on top of brown rice with a fresh salad too.

View Recipe - Prawn Skewers with Rice & Salad.

All evening meals can be easily scaled to serve 2 or 4. You can get recipe information, including how to prepare, in our free PDF of the full diet plan. Enter your email below and we’ll send you the plan now.

~ Day 11 ~

1021 calories

Breakfast - Strawberry Jam on Toast (Ve)

Breakfast Recipe - Strawberry Jam on Toast

224 cals

Top two slices of wholemeal toast with strawberry jam and enjoy some strawberries on the side too.

  • 2 slices wholemeal bread, toasted (72g)
  • 2 tsp strawberry jam (10g)
  • 6 strawberries

Lunch - Peach, Stilton & Walnut Salad (V)

Lunch Recipe - Peach, Stilton & Walnut Salad

336 cals

A quick and easy lunch... This savoury salad is a great take-to-work lunch.

View Recipe - Peach, Stilton & Walnut Salad.

Dinner - Stir Fried King Prawns with Noodles

Dinner Recipe - Stir Fried King Prawns with Noodles

461 cals

Bursting with flavour and great fun to prepare, this teriyaki prawn stir fry is full of delicious asian flavours - all for only 460 calories.

View Recipe - Stir Fried Prawns with Noodles.

~ Day 12 ~

1100 calories

Breakfast - Weetabix with Banana (V)

Breakfast Recipe - Weetabix with Banana

298 cals

Top two slices of weetabix with sliced banana and your choice of milk (from your allowance) Use a non dairy milk to make this vegan.

  • 2 weetabix biscuits (38g)
  • 1 banana
  • milk (150ml)

Lunch - Waldorf Salad with Sourdough Bread (V)

Lunch Recipe - Waldorf Salad with Sourdough Bread

435 cals

Our waldorf salad keeps calories low using a lower calorie mayonnaise and is served with sourdough bread.

View Recipe - Waldorf Salad with Sourdough Bread.

Dinner - Chicken Breast with Potatoes & Corn Cobs

Dinner Recipe - Chicken Breast with Potatoes & Corn on the Cob

367 cals

Grill or BBQ a chicken breast with a honey glaze. Serve with a corn on the cob, cherry tomatoes and baby new potatoes.

  • 1 chicken breast, skinless & boneless (100g)
  • 6 cherry tomatoes (90g)
  • 180g new potatoes, boiled (180g)
  • 1 corn on the cob (200g)
  • 1ts honey (5g)

~ Day 13~

1084 calories

Breakfast - Crunchy Nut Cornflakes with Banana & Berries (V)

Breakfast Recipe - Crunchy Nut Cornflakes with Banana & Summer Berries

304 cals

30g Crunchy nut cornflakes with milk from your daily allowance, topped with banana, raspberries and blueberries. Use a non dairy milk to make this vegan.

  • Crunchy Nut Cornflakes (30g)
  • 1 banana
  • 25 blueberries
  • 10 raspberries
  • semi skimmed milk (150ml)

Lunch - Houmous with Crudites & Breadsticks (Ve)

Lunch Recipe - Houmous with Crudites & Breadsticks

341 cals

3 tbsp of your favourite houmous (we chose beetroot) and cut yourself some carrot & cucumber sticks, along with breadsticks.

  • 3 tbsp houmous (50g)
  • 1 carrot (61g)
  • ¼ cucumber (100g)
  • 4 breadsticks

Dinner - Sizzling Skinny Chicken Fajitas

Dinner Recipe - Sizzling Chicken Fajitas

439 cals

Try our skinny chicken fajitas recipe, served in 2 mini tortillas with sour cream and salsa, all for under 500 cals.

View Recipe - Sizzling Skinny Chicken Fajitas.

~ Day 14~

998 calories

Breakfast - Toast with Almond Butter & Banana & Raisins (Ve)

Breakfast Recipe - Toast with Almond Butter & Banana & Raisins

345 cals

Top a slice of toast with almond butter and a sliced banana, enjoy with a small handful of raisins.

  • 1 slice wholemeal bread, toasted (36g)
  • 1 banana
  • 1 tbsp almond butter (15g)
  • handful raisins (30g)

Lunch - Grilled Peach Salad with Pumpernickel Bread (V)

Lunch Recipe - Grilled Peach Salad with Pumpernickel Bread

273 cals

This twist on a caprese salad adds grilled peach. Totally fruity and totally delicious.

  • 1 peach, sliced (125g)
  • 1 tomato, sliced (90g)
  • ½ ball mozzarella, reduced fat (63g)
  • 5 basil leaves
  • 1 slice pumpernickel bread (50g)

Dinner - Gnocchi with Asparagus, Olives & Pesto

Dinner Recipe - Gnocchi with Asparagus, Olives & Pesto

380 cals

Delicious gnocchi thats quick and easy to make up. We use premade gnocchi to make life easier and get this fresh, tasty dinner ready in under 20 minutes.

View Recipe - Gnocchi with Asparagus, Olives & Pesto.

If your calorie allowance to lose 2lbs a week is more than 1150, you can save some up to splurge a bit on a night out rather than adding snacks. (Easy to do in WLR).

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~ Day 15 ~

1053 calories

Breakfast - Toast with Marmalade & Raspberries (Ve)

Breakfast Recipe - Toast with Marmalade & Raspberries

254 cals

Top two slices of wholemeal toast with marmalade and serve with fresh raspberries on the side.

  • 2 slices wholemeal bread, toasted (72g)
  • 2 tbsp marmalade (30g)
  • raspberries (80g)

Lunch - Houmous with Crudites & Pitta (Ve)

Lunch Recipe - Houmous with Crudites & Pitta

407 cals

A quick and easy classic lunch...Chop some crunchy veg into batons and dip into houmous with some toasted pitta.

  • 3 tbsp reduced fat houmous (90g)
  • 1 wholemeal pitta (64g)
  • ½ carrot (31g)
  • ½ yellow pepper (80g)
  • ¼ cucumber (100g)

Dinner - Spinach & Tomato Omelette (V)

Dinner Recipe - Spinach & Tomato Omelette

392 cals

Make an omelette with beaten eggs fried in oil, fill with baby spinach and sliced cherry tomatoes, serve with a slice of sourdough bread.

  • 2 eggs (112g)
  • 6 cherry tomatoes (90g)
  • baby spinach (90g)
  • 1 tsp olive oil (5ml)
  • 1 slice sourdough bread (50g)

~ Day 16 ~

1008 calories

Breakfast - Pitta with Scrambled Eggs (V)

Breakfast Recipe - Pitta with Scrambled Eggs

295 cals

Scramble an egg and serve in a toasted pitta bread, enjoy with fresh orange juice.

  • 1 egg (56g)
  • 1 wholemeal pitta, toasted (64g)
  • fresh dill
  • fresh orange juice (150ml)
  • 1 tbsp semi skimmed milk (15ml)

Lunch - Cheese & Vegetable Quesadilla (V)

Lunch Recipe - Cheese & Vegetable Quesadilla

308 cals

Enjoy this delicious, super easy quesadilla. Quick and easy for lunch or easy to make in bacthes for the whole family.

View Recipe - Cheese & Vegetable Quesadilla.

Dinner - Tofu & Vegetable Kebabs with Garlic Baguette (Ve)

Dinner Recipe - Tofu & Vegetable Kebabs with Garlic Baguette

405 cals

A simple vegetarian kebab with tofu, grilled veggies and some low fat dressing, serve with crusty french garlic bread.

View Recipe - Tofu & Vegetable Kebabs with Garlic Baguette.

~ Day 17 ~

1072 calories

Breakfast - Kiwi & Mango Yoghurt Pots with Chia (V)

Breakfast Recipe - Kiwi & Mango Yoghurt Pots with Chia

260 cals

Soak chia seeds in milk and mix with greek yoghurt. Make these up the night before by layering all the ingredients.

  • 1 tbsp chia seed (10g)
  • low fat greek yoghurt (100g)
  • 2 kiwi fruit (120g)
  • ½ mango (104g)
  • 2 tbsp semi skimmed milk (30ml)

Lunch - Vegetable & Houmous Wrap (Ve)

Lunch Recipe - Vegetable & Houmous Wrap

322 cals

Fill a tortilla wrap with huomous and various vegetable crudites.

  • 1 wholemeal tortilla (53g)
  • ½ yellow pepper, sliced (80g)
  • ½ carrot (31g)
  • ¼ cucumber (100g)
  • 2 tbsp reduced fat houmous (60g)

Dinner - Italian Beef Meatballs with Pasta

Dinner Recipe - Italian Beef Meatballs with Pasta

490 cals

Make your own homemade meatballs using this recipe for a delicious, low calorie dinner that will satisfy any craving for great pasta.

View Recipe - Italian Beef Meatballs with Pasta.

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~ Day 18 ~

976 calories

Breakfast - Summer Berry Smoothie (V)

Breakfast Recipe - Summer Berry Smoothie

219 cals

Make up a creamy smoothie with low fat yoghurt, banana and a mix of fresh or frozen berries. Substitute with non-dairy yoghurt to make suitable for vegans.

  • low fat yoghurt (100g)
  • 1 banana
  • 10 fresh raspberries (can use frozen also)
  • blackberries (20g)
  • 6 strawberries
  • 50 blueberries

Lunch - Ready Made Sushi

Lunch Recipe - Ready Made Sushi

430 cals

Pick up a pack of ready made sushi around 430 cals. Or go for a lighter option and bank some cals for the weekend.

  • 1 pack ready made sushi (approx. 250g)

Dinner - Stuffed Peppers with Cous Cous

Dinner Recipe - Stuffed Peppers with Cous Cous

327 cals

Stuffed peppers are a great low calorie dish to make for a tasty dinner. Serve with a simple salad or some skinny fries if you have some spare cals.

View Recipe - Stuffed Peppers with Cous Cous.

~ Day 19 ~

1017 calories

Breakfast - English Muffin with Jam & Strawberries (V)

Breakfast Recipe - English Muffin with Jam & Strawberries

227 cals

Top an english muffin, toasted if you like, with strawberry jam. Serve with fresh strawberries on the side.

  • 1 english muffin (57g)
  • 2 tbsp strawberry jam (30g)
  • 6 strawberries

Lunch - Pasta with Pesto & Tomatoes

Lunch Recipe - Pasta with Pesto & Tomatoes

402 cals

Cook up 75g of your favourite pasta and mix through a tbsp of pesto, chopped cherry tomatoes and some fresh parmesan cheese.

  • wholewheat pasta (75g)
  • 1 tbsp pesto (15g)
  • 6 cherry tomatoes
  • 1 tbsp parmesan cheese (15g)
  • fresh basil leaves

Dinner - Poached Egg & Avocado on Toast (V)

Dinner Recipe - Poached Egg & Avocado on Toast

388 cals

Top a thick slice of your favourite bread with baby spinach, peas, mashed avocado and an egg, poached to your liking.

  • 1 slice wholemeal bread (36g)
  • baby spinach (90g)
  • peas (25g)
  • ½ avocado (73g)
  • 1 egg, poached (56g)
  • fresh orange juice (150ml)

~ Day 20 ~

1067 calories

Breakfast - Egg & Bacon with Toast

Breakfast Recipe - Egg & Bacon with Toast

352 cals

Dry fry an egg to keep the cals down, serve with 4 slices of grilled, streaky bacon and a slice of wholemeal toast.

  • 1 egg (56g)
  • 4 rashers streaky bacon (112g)
  • 1 slice wholemeal bread, toasted (36g)

Lunch - Tzatziki with Pitta & Crudites (V)

Lunch Recipe - Tzatziki with Pitta & Crudites

317 cals

Toast a pitta and chop into chips for dipping, serve with some veggie crudites and tzatziki. Enjoy a banana too.

  • 1 wholemeal pitta, toasted (64g)
  • 1 carrot
  • ¼ cucumber
  • 4 tbsp tzatziki (60g)
  • 1 banana

Dinner - Lasagne Ready Meal

Dinner Recipe - Lasagne Ready Meal

398 cals

We opted for a lasagne, but you can choose any ready meal that's around or under 400 cals for a quick and easy dinner.

  • 1 prepared ready meal of your choice

~ Day 21 ~

1047 calories

Breakfast - Banana Smoothie

Breakfast Recipe - Banana Smoothie

287 cals

Make up a smoothie with 2 bananas, low fat yoghurt and milk from daily allowance. Use non dairy alternatives to make this vegan.

  • 2 bananas
  • low fat yoghurt (100g)
  • semi skimmed milk (100ml)

Lunch - Ham & Cheese Omelette with Tomato

Lunch Recipe - Ham & Cheese Omelette with Tomato

430 cals

A ham and cheese omelette serve with a fresh tomato and a slice of wholemeal bread.

  • 2 eggs (112g)
  • reduced fat cheddar cheese (30g)
  • 4 slices wafer thin ham (40g)
  • 1 tsp olive oil (5ml)
  • 1 tomato
  • 1 slice wholemeal bread (36g)

Dinner - Honey Chicken with New Potatoes & Salad

Dinner Recipe - Honey Chicken with New Potatoes & Salad

330 cals

Grill a chicken breast with a tsp of honey, serve with baby new potatoes and a fresh salad with dressing.

  • 1 chicken breast, skinless & boneless (100g)
  • 1 tsp honey (8g)
  • baby new potatoes (180g)
  • 4 lettuce leaves, shredded
  • 6 cherry tomatoes
  • ¼ cucumber
  • 1 tbsp low fat french dressing (15g)

You can use the toools in WLR to swap things around and get loads of additional calorie-counted meal and snack ideas.

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~ Save Snacks ~

(100 calories)

  • 2 crispbreads with 1tbsp low-fat soft cheese and 1 sliced tomato
  • 1 sachet low-calorie instant hot chocolate drink and 1 small chocolate chip cookie
  • 1 apple and 1 peach
  • 1 small pot low-fat fruit yoghurt and 1 apple
  • 1 toasted crumpet with 1tsp low-fat spread
  • fruit salad made from 10 seedless grapes, 1 kiwi fruit and 10 strawberries
  • 1 French Fancy
  • 5 Jelly Babies
  • 6 marshmallows
  • 1 small glass red or dry white wine
  • 2 single gins with slimline tonic
  • 2 single vodkas with diet lemonade
  • 1 bottle Diet Bacardi Breezer

~ Splurge Snacks ~

(250 calories)

  • 2 slices wholemeal toast with 2tsp each of low-fat spread and jam plus a bowl of raspberries
  • 1 wholemeal pitta bread with 8tbsp reduced-calorie coleslaw and salad
  • banana sandwich made from 2 slices wholemeal bread, 1tsp low-fat spread and 1 small banana
  • fruit salad made from 1 small banana, 1 pear and 1 apple with 1 pot fat-free fruit yoghurt
  • 1 wholemeal pitta bread filled with 1 grilled rasher lean back bacon and 2 sliced tomatoes
  • 1 regular-sized bar of chocolate
  • 1 wholemeal fruit scone with 2tsp low-fat spread and 1 sachet low-calorie hot chocolate drink
  • 1 jam doughnut
  • 1 small packet of crisps and a 2-finger Kit Kat
  • 1 small croissant with 2tsp marmalade
  • 1 toasted bagel with 2tbsp low-fat soft cheese and 1 sliced tomato

More Easy Diets to Follow

*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

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You can follow our Summer Shorts plan or use the planning tools in WLR to create your own diet plan - an interesting thing to do! Click the My Diet Plans button in your Food Diary - you can try it free for 24 hours

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Lose a Stone for Summer Challenge

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