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The great thing with this diet is that you only need to limit your food for only one meal a day. Just replace your lunch with an energy-boosting shake or juice for no-fuss weight loss.

How it works 

The calories are listed for every meal choice, so all you need to do is add them up and start to lose weight – from 3-5lb every week. Aim for around 1,200 calories a day, or 1,000 if you want to lose weight more quickly.

Drinks

– Tea or coffee with skimmed milk (no sugar) – 20 cals

– 250ml glass weak orange or blackcurrant squash (no 100 percent fruit juices) – 20 cals

– 250ml glass skimmed milk (aim for two a day for calcium) – 90 cals

Breakfasts

– 2 Shredded Wheat or Weetabix with skimmed milk and ½ sliced apple – 230 cals

– 2 scrambled eggs on 1 slice toasted rye bread, bowl of grapefruit segments – 300 cals

– Oats So Simple Original Porridge Pot – 190 cals

– Belvita Breakfast Milk & Cereals bar – 56 cals each

Lunches

Try one of these shakes or juices – just blend the ingredients together and enjoy. It’s your choice which to have each day and, if you’re still feeling peckish, you can add one of the Ryvita snacks, too.

Basic shake: 225 cals

– 200ml skimmed milk

– 1 banana

– 2tbsp plain fat-free yogurt

– 240ml prune juice

 

Almond shake: 255 cals

– 100ml skimmed milk

– ½ banana

– 2tbsp plain fat-free yogurt

– 2tbsp ground almonds

– 1tbsp honey

 

Muesli shake: 230 cals

– 100ml skimmed milk

– 100g strawberries

– 50g blueberries

– 1 tbsp plain fat-free yogurt

– 2tbsp oats

 

Strawberry shake: 220 cals

– 100ml skimmed milk

– 2tbsp plain fat-free yogurt

– 50g strawberries

– 50g mango, diced

– 1tbsp honey

– 1tbsp wheatgerm

 

Date shake: 335 cals

– 200ml skimmed milk

– 4 dates

– 1 banana

– 1dsp honey

– 1dsp wheatgerm

– 120g pot plain fat-free yogurt

– 1dsp peanut butter

 

Coconut shake: 295 cals

– 3tbsp fat-free fromage frais

– 200ml coconut milk

– 3tbsp tahini

– 3 ice cubes

– 50g pineapple chunks

 

Mango shake: 250 cals

– 200ml skimmed milk

– 1tbsp strawberry jam

– 3tbsp fromage frais

– 2 slices mango

– 3 almonds

 

Exotic juice: 150 cals

– 1 peach, diced

– 50g pineapple chunks

– 50g mango, diced

– 1 kiwi fruit, diced

– Juice of 1 orange

 

Sunshine juice: 205 cals

– 3 stoned plums, sliced

– 20 red grapes

– 50g strawberries

– Juice of 1 orange

 

Tropical juice: 280 cals

– ½ melon, sliced

– 100g mango, diced

– 50g raspberries

– ½ peach, sliced

 

Red berry juice: 115 cals

– 50g red grapes

– 50g stoned cherries

– 50g strawberries

– Juice of 2 oranges

 

Ryvita snacks: 180 cals each

– 1 Ryvita with 1dsp cottage cheese and 6 halved black grapes, 1 pear

– 2 Ryvitas with olive oil spread and marmite, 1 apple

– 1 Ryvita with 1dsp low-sugar jam and 1 sliced banana

– 2 Ryvitas sandwiched with 1 small slice Edam cheese, small bunch of grapes

– 1 Ryvita with 1dsp Philadelphia Extra Light and a few pineapple chunks, small handful of vegetable chips

– 1 Ryvita with 2tbsp peanut butter and 1tbsp low-sugar strawberry jam, 1 orange or Satsuma

 

Dinners

– 150g skinless chicken breast, sliced and stir-fried with 1tbsp sesame oil and mixed vegetables (carrots, courgettes, peppers): 430 cals

– 150g poached salmon fillet with 100g (cooked weight) steamed spinach: 250 cals

– 150g skinless chicken breast, grilled, with 2tbsp sweetcorn, large colourful salad, 2tbsp vinaigrette: 410 cals

– 150g fillet steak, grilled, a large mixed salad and 2tbsp vinaigrette: 450 cals

– 150g pan-fried salmon fillet, large colourful salad. 2tbsp vinaigrette: 330 cals

– 150g skinless chicken breast, grilled, 150g carrot puree (mashed with a knob of butter) and 100g steamed broccoli: 410 cals

– Omelette made with 2 eggs yolks, 4 egg whites and 30g Edam cheese, with 2tbsp sweetcorn or peas and a colourful salad: 395 cals

– 100g low-fat cottage cheese with 50g diced mango, ½ banana, 12 grapes, 50g pineapple chunks, 1 sliced peach: 285 cals

– ½ avocado with a large mixed salad, 30g toasted pine nuts and 2tbsp vinaigrette dressing: 410 cals

– 150g salmon fillet oven-baked with 30g crushed pine nuts, drizzled with 2tbs half-fat crème fraiche and served with 150g parsnip puree: 640 cals

– 150g cod or haddock cooked in 50ml skimmed milk, 100g steamed spinach, 2tbsp carrots and 2tbsp brussel sprouts: 220 cals

– 1 Quorn Lemon & Black Pepper Escolape, a large colourful salad, 2tbsp vinaigrette: 390 cals

– 150g tuna, 1 hard boiled egg, mixed salad leaves, 1tbsp capers, 1tbsp mayonnaise, 2tbsp vinaigrette: 430 cals

 

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