Christmas Challenge Diet Plan
Christmas Challenge Diet Plans

Worried about slipping into your little black dress or DJ this festive season? Dietitian, Juliette Kellow, comes to the rescue with this brand new, week-by-week diet that still includes all your favourite foods, and can help you lose up to 2 stone before Christmas!

Christmas Challenge Diet Plan

The Christmas Challenge 2015 is now open, the Little Black Dress Challenge and the Little Black DJ challenge - take your pick!

Yes, Christmas is just around the corner and as always, you’ve got 101 things to do over the next few months to prepare for the party season.

But there’s one thing at the top of your list that you promise to do each year, yet rarely achieve – and that’s to lose those excess pounds so that you look and feel slimmer, sexier and healthier for the party season.

Fortunately, that’s where WLR comes to the rescue! We promise you won’t be able to wait to go shopping for the perfect party outfit – and when you find it, you’ll feel and look like a million dollars. Plus, you’ll have loads more energy to keep you going in the run up to, and during the festive season, so that you’re less likely to get tired, irritable and stressed out – and more likely to enjoy your time with friends and family.

Our easy-to-follow eating plan is designed to help you lose up to 2 stone and is suitable for anyone and everyone.

Whether you’ve just joined WLR to lose a small amount of weight or want to kick start a longer-term eating plan to help you shift a whole lot more, this diet is guaranteed to suit you. It’s also suitable if you’re already a member of WLR and are well on the way to losing weight but want to boost your motivation – this eating plan will leave you feeling inspired and up to 2 stone lighter!

Why this plan will help you get glam in time for Christmas…

√ It’s realistic – you can expect to lose up to 2lb a week and maybe a couple of extra pounds in the first week. It might not sound much but it adds up to 2 stone in just 14 weeks. And losing weight slowly means you’ll be more likely to keep it off once you’ve lost it.

√ You don’t have to worry about counting calories – WLR dietitian, Juliette Kellow, has done the hard work so you don’t have to. Each day provides 1,250 calories.

√ There’s little weighing or measuring – most quantities for food are given in easy-to-judge portion sizes.

√ It’s packed with protein-rich foods like lean red meat, skinless chicken, fish, eggs and low-fat dairy products. There’s evidence that a good intake of protein can help keep you fuller for longer so it’s important to eat these foods regularly.

√ It’s low in fat, especially saturates (animal fats that are linked with heart disease). But it still includes heart-healthy monounsaturates like olive oil.

√ It includes foods with a low or medium glycaemic index (GI), like pulses, oats, fruit, veg, wholewheat pasta and bread. Foods with a low GI value keep blood sugar levels steady, so you don’t get carb cravings and have the constant munchies.

√ It’s rich in wholegrains, including wholegrain breads, oats, wholewheat pasta and brown rice. These foods contain fibre, which helps to keep you fuller for longer.

√ It’s packed with calcium-rich, low-fat dairy products, which help to keep bones strong. Research also shows that low-fat dairy products may burn fat more efficiently, helping you to shift those pounds.

√ It contains plenty of iron-rich foods like lean red meat, oily fish, eggs, pulses, green leafy veg and fortified breakfast cereals. These foods help to keep blood healthy and prevent a condition called anaemia.

√ Best of all, it contains all your favourite foods and allows a daily treat whether that’s chocolate, a glass of wine, a packet of crisps, a few biscuits or a gin and tonic!

Here’s what to do…

  • Every week, WLR will provide a new selection of breakfasts, lunches, dinners, snacks and treats. All you have to do is choose one of each every day.
  • As well as your meals, snacks and treats, have 300ml skimmed milk to use in tea and coffee or to mix with some of the fruit from the daily meals to make a smoothie. Alternatively have two small pots of fat-free fruit yoghurt.
  • If you can’t be bothered to cook or need to grab a meal or snack on the move, choose something with a similar calorie count such as a sandwich, salad or ready meal (look at the packaging to find the calorie content).
  • You don’t have to eat all of the food recommended for each meal in one sitting. For example, you could save a piece of fruit or a pot of yoghurt for later in the day.
  • Fill up on veggies – you can eat most in unlimited amounts except for higher-calorie potatoes, parsnips, peas, sweetcorn, baked beans and other pulses.
  • Drink plenty of water – have at least eight glasses a day.
  • The menus are devised for one person. For two servings, double the quantities recommended.
  • All tablespoon and teaspoon measurements should be level where 1tbsp = 15ml and 1tsp = 5ml.

Calories count…

The diet for our 14-week Christmas Challenge provides 1,250 calories a day and is suitable for most women who need to lose around 2 stone.

However, if you are male or a female with a lot more weight to lose, you’ll probably need more calories than this. Simply follow the Christmas Challenge weekly plans but make up the extra calories you need by choosing foods from the following list, by referring to food labels or by looking at The Calorie, Carb and Fat Bible by Weight Loss Resources.


1 crispbread 30 cals
1 slice wholemeal bread 75 cals
1 small wholemeal bread roll 115 cals
1 wholemeal pitta bread 150 cals


1tbsp cornflakes 21 cals
1tbsp branflakes 26 cals
1tbsp fruit and fibre 28 cals
1tbsp unsweetened muesli 55 cals
1tbsp porridge oats 60 cals


1tbsp cottage cheese 12 cals
1tbsp low-fat soft cheese 18 cals
1tbsp grated reduced-fat Cheddar cheese 26 cals
25g cottage cheese 27 cals
25g reduced-fat mozzarella 40 cals
25g reduced-fat Cheddar cheese 73 cals
25g camembert 83 cals
25g brie 89 cals
25g edam 93 cals
25g Cheddar cheese 115 cals

Milk, yoghurt and eggs

150ml skimmed milk 46 cals
150ml semi-skimmed milk 65 cals
1 pot fat-free fruit yoghurt 60 cals
1 pot low-fat natural yoghurt 80 cals
1 egg 85 cals

Fats and oils

1tsp low-fat spread 20 cals
1tsp butter or margarine 35 cals
1tsp oil 30 cals
1tbsp oil 99 cals


25g steamed or poached cod 23 cals
25g steamed or poached haddock 25 cals
25g tuna canned in water 28 cals
25g grilled trout 38 cals
1 small (50g) cod fillet 41 cals
25g canned pink salmon 43 cals
25g steamed salmon 54 cals
½ small can tuna in water 73 cals
1 medium-sized (125g) cod fillet 98 cals
½ small can pink salmon 129 cals
1 large (175g) cod fillet 138 cals
1 can sardines in tomato sauce 213 cals

Nuts and seeds

1 almond 13 cals
1 walnut half 25 cals
1 pecan nut 40 cals
10 cashew nuts 61 cals
10 unsalted peanuts 73 cals
1tbsp peanut butter 87 cals
1tbsp sunflower seeds 93 cals
1tbsp pine nuts 110 cals


1 dried apricot or date 15 cals
1 bowl raspberries 15 cals
1 canned pineapple ring in juice 20 cals
1 satsuma 25 cals
1 slice Canteloupe melon 27 cals
1 kiwi fruit 30 cals
10 grapes 30 cals
½ grapefruit 35 cals
10 strawberries 35 cals
1tbsp raisins or sultanas 40 cals
½ mango 43 cals
1 apple 50 cals
1 slice Honeydew melon 57 cals
1 orange 60 cals
1 pear 65 cals
1 small banana 75 cals
1 medium banana 95 cals
1 large banana 115 cals

Meat and poultry

1 slice lean ham 25 cals
1 grilled rasher lean back bacon 40 cals
25g skinless roast chicken breast 43 cals
1 thin slice lean roast beef 49 cals
1 thin slice lean roast pork 50 cals
25g lean roast pork 52 cals
25g lean roast beef 57 cals
25g lean roast lamb 58 cals
1 thin slice lean roast lamb 58 cals
1 large low-fat sausage 85 cals
1 small (100g) chicken breast 115 cals
1 medium (125g) chicken breast 150 cals
1 large (175g) chicken breast 175 cals

Rice, pasta and potatoes

25g cooked egg noodles 17 cals
25g boiled potato 20 cals
1tbsp cooked rice 29 cals
1 average new potato 29 cals
25g cooked white pasta 29 cals
25g cooked wholewheat pasta 32 cals
1tbsp cooked pasta 34 cals
25g jacket potato 38 cals
25g cooked white rice 39 cals
25g cooked brown rice 40 cals
1 small (50g) roast potato 75 cals
1 medium (85g) roast potato 125 cals
1 small(100g) jacket potato 136 cals
1 large (130g) roast potato 195 cals
1 medium (175g) jacket potato 244 cals
1 large (220g) jacket potato 299 cals

Vegetables and beans

1tbsp peas 19 cals
1tbsp red kidney beans 26 cals
1tbsp baked beans 30 cals
1tbsp sweetcorn 35 cals

All calorie values are approximate and based on an average of brands. Tablespoon and teaspoon measurements are level.

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