Left your diet to the last minute? No worries. Shrink your body in just a week with this diet and exercise plan. You could lose up to 7lbs in a week.
The 7-Day Diet
Drink
Water, tea (fennel, green or black), coffee with skimmed milk (no sugar)
The super breakfast
Begin each day with a 40g bowl of muesli. Make it with 500g fine oats, 100g flaked almonds, 100g broken walnuts, 100g chopped hazelnuts and 50g each of sunflower and pumpkin sesame seeds. Store in a snap-shut container. Serve with skimmed, soya or almond milk and add 1dsp of low-fat yogurt.
Day 1
Breakfast
40g muesli
Lunch
Wholemeal pitta bread filled with houmous and salad. Large peach
Snack
50g pack of unsalted peanuts
Dinner
Mixed vegetable and chicken stir-fry, with a small serving of noodles and a salad of grated raw carrot and chunks of fresh melon, sprinkled with fresh mint leaves
Snack
Small bunch of grapes
Day 2
Breakfast
40g muesli
Lunch
Granary sandwich of mashed banana and low-fat cream cheese
Dinner
Pan-fried salmon fillet with 2 baby new potatoes, spinach, tomato and onion salad. Fruit smoothie – put chopped mango and kiwi into a blender with 200ml skimmed milk
Day 3
Breakfast
40g muesli
Lunch
Ham (2 slices) OR cheese (30g Edam) salad. Punnet strawberries
Snack
Fresh fruit and low-fat yogurt
Dinner
Tuna pasta bake – add a small tin of tuna and 180g cooked pasta to a dish and cover with a low-fat white sauce. Add 1tbsp sweet corn and bake until bubbling. Serve with a large mixed salad. Low-fat fruit yogurt
Day 4
Breakfast
40g muesli
Snack
30g pack of mixed nuts and raisins
Lunch
Cottage cheese and walnut sandwich, with 2 slices multigrain bread. 1 piece of fruit
Dinner
Oven-roasted chicken, baked with a little oil and honey. Serve with green vegetables and 2tbsp herbed rice. Peach and a pear
Day 5
Breakfast
40g muesli
Lunch
Tuna (small tin) or ham (100g) salad
Dinner
Pitta bread pizza – slice a pitta bread in half, drizzle olive oil over both bases and top with a thin layer of basil pesto, 2tbsp chopped tomatoes, olives, garlic, thin layer of tuna or prawns and top with 30g grated mozzarella and drizzle with oil. Bake in hot oven for 10 minutes. Serve with a bowl of raw veggie sticks and houmous.
Day 6
Breakfast
40g muesli
Lunch
2 multigrain Ryvitas topped with 2 thin slices Edam and sliced tomato
Dinner
Oven-roasted cod fillet, served with 2 baby new potatoes, green beans, salad with extra virgin olive oil and lemon juice dressing. Small punnet strawberries
Day 7
Breakfast
40g muesli
Lunch
Large mixed green salad with parmesan shavings and a balsamic vinaigrette dressing
Dinner
Chicken kebab – grilled skewers of chicken breast, red and green peppers, red onion and button mushrooms with chilli satay sauce and green salad
Get Slim Workout
Turbocharge your weight loss with this easy exercise plan. Include a 15-minute brisk walk everyday
Day 1
Hold on to a chair. Swing each leg forwards and backwards for 8 reps
Holding onto a chair, slowly bend at the knees, staying on your toes then return to standing. Do 2 sets of 10 reps
Day 2
From all fours, lower and raise your chest using your arms for 10 reps
Lie on your front with arms by your side. Slowly lift and lower your upper body. Hold each raise for 10 seconds. Do 2 sets of 6 reps
Day 3
From a press-up position, extend one leg back with your toes just touching the floor. Go down into a press-up and raise your leg 10 times. Repeat on the other side
Keep the leg extended and circle 10 times one way and 10 times the other way
Day 4
Power walk only
Day 5
Lie on your side, leaning on your forearm. Lift your hips off the floor. Do 2 sets of 6-8 reps
Sit on your bum and lean back on your forearms. Scoop in your tummy, bring your knees up and to your chest then drop so toes tap the floor. Do 20-30 reps quickly
Day 6
Lie on one side, resting on your elbow. Lift top leg and move in small circles, 10 clockwise and 10 anticlockwise. Repeat.
Lie as before and lift the lower leg off the ground. Move in small circles. Repeat on the other side
Day 7
Power walk only