The Super-Tasty Diet Plan
Who says diets have to be bland and boring? Not us.
Feast your eyes on The Super Tasty Diet Plan. Packed with delish dinners, lush lunches and scrummy breakfasts.
Even better, we've kept prep and cooking nice an easy. So no slaving over a hot stove for hours.
The portions fit within a daily calorie allowance of 1100. If your allowance on WLR is higher than that, feel free to increase them a little or add a snack or two.
You can also swap things around to suit what you're doing on a particular day. Or repeat dishes that you find especially yummy. Enjoy!
Here's what to do...
- It couldn't be easier! Over the next week, 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.
- Drink eight glasses of water each day, water really helps with weight loss. It's also fine to drink tea, coffee, herbal tea, and sugar free squashes.
How many calories does the diet provide?
Each daily menu adds up to approx 1100 calories.
Finally, as this is a short-term 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 ~
Breakfast: Pancakes with Raspberries and Chocolate Sauce
Serve 2 pancakes with fresh raspberries and a drizzle of Belgian chocolate sauce. (Take a free trial to see our tasty pancake recipe).
Lunch: Toast with Philadelphia, Avocado and Tomato
Toast 1 slice of wholemeal toast. Top with mini-tub cream cheese, ½ diced avocado, 5 cherry tomatoes and a sprinkle of black pepper. Serve with 1 sliced apple.
Dinner: Szechuan Chicken and Broccoli Stir Fry with Jasmine Rice
Heat a wok over a medium heat. Add 1tsp olive oil and 100g diced chicken breast. Cook chicken until browned and cooked through (approx 5-10 minutes). Meanwhile, cook 60g rice as per packet instructions. Add 80g broccoli florets to the wok with 2 tbsp of water, then cover and steam for 2-3 minutes. Pour in ½ sachet Szechuan stir fry sauce, heat through for 1 minute, stirring. Serve immediately with rice, and top with 2 sliced spring onions and ½ chilli.
~ Day 2 ~
Breakfast: Baked Eggs with Proscuitto and Tomato
Preheat oven to 200 degrees celsius. Line 2 cups of a non-stick muffin tin with a slice of proscuitto each. Crack an egg into each cup, slice the tomatoes in half and pop down the side. Bake in middle of oven until whites cooked but yolks are still runny, about 13 minutes. Once cooked sprinkle with salt and pepper and serve with 1 slice of wholemeal toast.
Lunch: Broccoli Soup
Heat 1 can Baxter's Stay Full Broccoli, Salmon and Watercress soup. Plus one small banana.
Dinner: Quick Pasta Bolognese
Heat a non-stick pan over a medium heat. Break in 100g extra lean mince and dry fry until browned, stirring. Dice ½ onion; grate ½ carrot; finely chop ½ stalk celery; crush 1 clove garlic. Add chopped vegetables to pan with 200g chopped tomatoes. Stir and leave to cook. Meanwhile, cook the pasta as packet instructions. Serve pasta topped with bolognese mixture. Decorate with 5 cherry tomatoes (halved), 5 basil leaves and 1 tbsp parmesan (grated).
~ Day 3 ~
Breakfast: Granola with Greek Yoghurt and Berries
Serve 45g granola topped with 4tbsp low fat greek yoghurt. Sprinkle over 80g raspberries, 6 strawberries and 30g blueberries.
Lunch: Ryvita with Smoked Salmon, Cream Cheese and Spinach
Share 1 mini tub of Light Philadelphia between 3 Ryvita. Top with a few leaves of baby spinach, a slice each of smoked salmon and a sprinkle of black pepper. Serve with 1 sliced apple and 15 red grapes.
Dinner: Tomato, Onion and Olive Quiche with Garlic Bread
Serve ¼ quiche with 2 slices garlic bread. (Take a free trial to see our tasty quiche recipe).
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~ Day 4 ~
Breakfast: Banana and Cinnamon Porridge with Honey
Make porridge using 30g porridge oats and 150ml semi skimmed milk. Top with 1 small banana (sliced), ½tsp cinnamon and 1tsp honey.
Lunch: Cream Cheese, Proscuitto and Fig Open Sandwich
Top one slice wholemeal bread with 1 mini-tub Light Philadelphia. Add 2 slices of proscuitto and 2 halved figs.
Dinner: Toad in the Hole with Mixed Veg and Gravy
Make toad in the hole as per recipe. (Take a free trial to see our tasty toad in the hole recipe). Serve with 1 bag of microwavable mixed vegetables and 70ml bisto gravy made up.
~ Day 5 ~
Breakfast: Apple and Cinnamon Muffins with Glass of Milk
Make apple and cinnamon muffins as per recipe. (Take a free trial to see our tasty muffin recipe). Serve 1 muffin with 200ml semi skimmed milk and 1 small banana.
Lunch: Ham, Cheese and Salad Bagel
Top 1 sesame seeded bagel with 2 lettuce leaves and 1 sliced tomato. Add 6 slices wafer thin honey roast ham and 1 slice Light Leerdammer. Decorate with a little sliced red onion.
Dinner: Chicken and Pumpkin Stew
Heat a small pan over a medium heat. Heat 1tsp olive oil then add 100g chicken breast and cook for 5-10 minutes until browned. Meanwhile slice ½ carrot, ½ stick celery and ½ onion. Add vegetables to the pan with 80g diced pumpkin, 200g chopped tomatoes and 1 small glass wine. Bring to the boil, cover and simmer for 30 minutes. Add 80g diced potatoes, bring back to the boil, cover and simmer for a further 20 minute until potato soft. Enjoy!
~ Day 6 ~
Breakfast: Blueberry Smoothie
Add 1 small banana and a handful of blueberries to smoothie maker. Pour in 1 small pot low fat greek yoghurt and 100ml orange juice, then mix to make a smoothie. Decorate with a sprinkle of muesli.
Lunch: Ham and Salad Wrap
Top 1 tortilla wrap with 4 slices of wafer thin ham. Add ½ pepper (sliced), 2 lettuce leaves and 1tbsp of honey mustard. Serve with an Apple and Cinnamon Muffin and 10 red grapes.
Dinner: Cheese Omelette with Tomatoes
Heat a small frying pan over a medium heat. Whisk together 2 medium eggs. Add 1tsp olive oil to pan and shake to coat. Pour in the eggs and cook until almost set. Add 50g ricotta cheese. Fold and top with 5 cherry tomatoes (halved), 3 spring onions (sliced). Serve with a slice of wholemeal bread.
~ Day 7 ~
Breakfast: Poached Egg on Toast
Poach 2 medium eggs. Toast 2 slices of wholemeal bread. Serve egg on toast with 5 cherry tomatoes.
(If you have earnt extra calories, top each slice of toast with mashed avocado before adding egg. YUM).
Lunch: Tomato Soup
Heat 1 can Baxter's Italian Tomato with Basil soup. Serve with 1 small banana and 10 red grapes.
Dinner: Breaded Sea Bass with Yellow Rice and Peppers
Season both sides of a sea bass fillet with salt and pepper. Place a little flour in a shallow dish; gently press the fillet into the flour to coat and shake off the excess. Heat 1tsp olive oil in a frying pan over medium-high heat; cook the sea bass in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Serve with 50g long grain rice (cooked as per packet instructions) and 75g roasted peppers (drained). If you want to make yellow rice yellow, add ½ tsp turmeric to water when cooking.
Get your PDF for easy reference:
*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
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.
