Melt away your fat by eating bread, potatoes and pasta – trust us, it works!

How it works

These carbohydrates contain resistant starch, which is known to melt fat. This plan increases your resistant starch intake to 10-15g a day.

Day 1

Breakfast – Banana shake: blend one banana, 350ml semi skimmed milk, 2tsp honey and 120ml ice

Lunch – Chicken pitta sandwich: 40g baby spinach, ½ sliced red pepper and 125g cooked, skinless, chicken strips, tossed with 2tbsp low-fat vinaigrette, and stuffed into a wholemeal pitta

Dinner – choose one from recipes below

Snack – 180ml low-fat Greek yoghurt plus 1tbsp rolled oats

 

Day 2

Breakfast – 1 banana plus 1tbsp peanut butter

Lunch – express lunch plate: 1 large boiled egg, 25g cheddar cheese and one sliced apple, served with three rye crackers

Dinner – choose one from recipes

Snack – 2 tbsp salsa plus canned black beans, with 8 corn tortilla chips

 

Day 3

Breakfast – as day 1

Lunch – big chopped salad: combine 125g mixed salad leaves. 125g canned chickpeas, rinsed and drained, 100g grated carrots, 50g shredded red cabbage, 1tbsp grated Parmesan, 2tbsp chopped walnuts, 2tbsp dried cranberries, then toss with 2 tbsp low-fat balsamic vinaigrette

Dinner – choose one from recipes

Snack – as day two

 

Day 4

Breakfast – as day 1

Lunch – as day 1

Dinner – choose one from recipes

Snack – 24 baked potato crisps (about 25g)

 

Day 5

Breakfast – 1 banana plus 1tbsp peanut butter

Lunch – as day 2

Dinner – choose one from recipes

Snack – Cornflakes, 2tbsp flaked almonds plus 2tbsp dried cherries

 

Day 6

Breakfast – as day 1

Lunch – as day 3

Dinner – chose one from recipes

Snack – as day 1

 

Day 7

Breakfast – as day 1

Lunch – as day 2

Dinner – choose one from recipes

Snack – one glass of red wine (150ml)

 

Recipes

Each recipe serves two

 

Grilled salmon and Parmesan potatoes

175g salmon fillet, cooking spray; 2 medium potatoes; salt and pepper to taste; 4 tbsp of grated Parmesan cheese; 75g mixed salad leaves; 200g tomatoes, chopped; 2 tbsp of low-fat balsamic vinaigrette; 1 lemon

Heat a non-stick frying pan, coat fish with cooking spray. Add fish to pan and cook on each side for 6 minutes

While the fish cooks, pierce potatoes with a fork, and then microwave on high for 8-10 minutes, turning them every 5 minutes and leaving them to stand for 5 minutes

Cut the cooked potatoes in half; sprinkle them with seasoning and Parmesan.

Combine salad leaves, tomatoes and vinaigrette in a bowl and toss.

Halve the fillet, halve a lemon and squeeze the juice over. Serve with potatoes and salad

Chicken Pasta primavera

50g uncooked whole wheat pasta spirals; 2tbsp olive oil; 125g cooked skinless, boneless chicken breast, sliced into 1cm strips; 1 onion, sliced; 3 garlic cloves, chopped; 1tbsp dried oregano; salt and pepper; 400g tomatoes, chopped; 1 courgette, sliced lengthways into ribbons; 2tbsp grated parmesan cheese.

Cook pasta according to packet instructions

Heat oil in a non-stick frying pan. Add chicken, cook for 5 minutes

Add onion, garlic, oregano, salt, pepper and tomato to pan, cook 8-10 minutes

Combine chicken mixture, pasta and courgette ribbons; toss gently. Top with Parmesan

Grilled Burger and 3-bean salad

175g lean minced steak; tbsp olive oil; 75g green beans; 125g canned cannellini beans, rinsed and drained; 125g canned kidney beans, rinsed and drained; 100g carrot, peeled and chopped; ½ green pepper, chopped; 2 wholemeal hamburger buns; 2 tbsp low-fat Italian vinaigrette; cos lettuce leaves; 4 tomato slices.

Divide steak mince into 2 equal portions, shaping each into a 1cm thick patty

Heat oil in a non-stick frying pan. Place patties in pan and cook 6 minutes each side

Combine green beans, cannelloni beans, kidney beans, carrot, pepper and vinaigrette, and toss gently

On the bottom of each bun place a few lettuce leaves and 2 slices of tomato. Top with burger and other half of bun. Served with bean salad

For further information on our diet club, and to get a free 7-day membership, go to Woman’s Own Diets