If you want to lose half a stone safely but steadily, this is the diet for you. It’s a simple, no gimmick healthy eating plan the whole family can follow that includes everyday foods.

What is it?

A 10-day plan designed to kick-start your diet and get you back into your favourite jeans. Each meal is simple to prepare and is made up of wholesome ingredients all readily available in any supermarket. There are even quick and easy shop-bought choices perfect for if you’re too busy to make a fiddly lunch every morning. Don’t cheat and you could lose up to seven pounds in 10 days!

How does it work?

Each day’s meal plan is carefully calorie controlled which should ensure you lose weight steadily and safely. On day one and two, you’re allowed snacks mid-morning and afternoon but for the other eight days, these aren’t part of the plan. Restricting your calorie intake further in this way will speed up weight loss. By the end, your favourite jeans should feel a lot more comfortable.

Who is it good for?

People who are determined to lose ‘that extra half stone’. People with families as kids will love the smoothies and the chicken and veg kebabs.

What are the drawbacks?

Some of the dinners don’t offer a vegetarian option

How to do it

Every day, follow the meal plans exactly. On top of each one, you can also have:
30g/1oz low fat spread
100ml/31/2 fl oz semi-skimmed milk for drinks
6-8 glasses mineral water
Unlimited fruit or herbal tea

Day 1

Breakfast:
1/2 ruby red grapefruit
1 slice wholemeal toast with Marmite
1 glass unsweetened fruit juice
Mid-morning:
1 small carton bio yogurt
Grapes
Lunch:
1 medium jacket potato, topped with 1 dessert spoon of low fat houmous
Small baby-leaf salad with 1tsp oil-free dressing
Mid-afternoon:
1 pear
Dinner:
1/2 avocado with 1/2 can tuna
4 cherry tomatoes

Day 2

Breakfast:
1/2 small honeydew melon
85g/3oz unsweetened muesli, drizzled with unsweetened orange juice
Mid-morning:
1 banana
Lunch:
2 slices wafer-thin ham with 2 small potatoes, boiled, with 1tsp cr? fra?e
Mid-afternoon:
1 small carton bio yogurt
1 apple
Dinner:
Herby omelette made from 2 small free-range eggs, handful of fresh parsley and black pepper
Small baby-leaf salad with 1tsp oil-free dressing

Day 3

Breakfast:
Banana and almond smoothie:
Blend 250ml/9fl oz semi-skimmed milk with 1 small ripe banana, chopped, a handful of fresh raspberries, 1tsp ground almonds and 1tsp runny honey
Lunch:
Tuna and rocket sandwich:
Open sandwich made with 1 slice rye bread, handful of rocket leaves and 1/2 small can tuna (tinned in spring water), with 1tsp reduced-fat mayonnaise mixed in
1 pear
Dinner:
Chicken and pepper kebab:
Thread 1 small chicken breast fillet, cubed, alternately with 1 green pepper, cubed, and 2 button mushrooms on skewers. Brush with 1tsp olive oil and grill for 10-15 mins or until cooked through. Serve with 55g/2oz couscous and a small baby-leaf salad, with 1tsp oil-free dressing

Day 4

Breakfast:
1 slice wholemeal toast topped with 1 small free-range egg, poached
1 glass unsweetened orange juice
Lunch:
1 ready-made chicken or roasted veg wrap
Grapes
Dinner:
Pesto pasta 55g/2oz (dried weight) wholemeal spaghetti, stirred with 1 level tbsp pesto sauce, 1tbsp shaved Parmesan and handful rocket. Serve with 1/2 red onion, sliced, and 2 cherry tomatoes, drizzled with balsamic vinegar

Day 5

Breakfast:
25g/1oz wholegrain cereal with 125ml/4fl oz semi-skimmed milk, topped with 1 kiwi, peeled and sliced, and 2tsp sunflower seeds
Lunch:
2tbsp reduced fat taramasalata, with sticks of cucumber, celery and carrot.
1 wholemeal pitta
4 black olives
Dinner:
Salmon with roasted tomatoes:
1 medium salmon fillet, brushed with olive oil, wrapped in a foil parcel with 6 cherry tomatoes, halved, and handful of fresh basil. Cook in the oven at Gas 4/180°C/350°F for 10-15

Day 6

Breakfast:
4-6 cherry tomatoes
Button mushrooms, halved, stir-fried in 1tsp olive oil on 1 slice wholemeal toast
1 glass unsweetened orange juice
Lunch:
1 carton ready-chilled veg soup, with a small baby-leaf salad drizzled with oil-free dressing
1 wholemeal pitta
Dinner:
1 small lamb chop brushed with olive oil, grilled until cooked through, with small jacket potato and 55g/2oz mangetout

Day 7

Breakfast:
55g/2oz porridge made with semi-skimmed milk and 1tsp honey, with 1 pear, chopped
1 glass fruit juice
Lunch:
1 bagel, halved and toasted, topped with 1tbsp reduced fat cream cheese and 1 kiwi, sliced
Handful of grapes
Dinner:
Pasta shells with bacon and broccoli:
Place 115g/4oz broccoli in boiling water for 5-7 mins, then drain. Cook 55g/2oz wholemeal pasta shells for 7-10 mins. Heat 2tbsp olive oil in a pan, add 2 rashers lean bacon, diced, and cook for 2 mins. Add 1 garlic clove, crushed, and 2tsp pine nuts. Stir in broccoli. Drain pasta and pour over mix. Season with pepper and 1tsp Parmesan shavings
1 banana

DAY 8

Breakfast:
1 small carton natural bio yogurt with 1 apple, chopped, and 85g/3oz fresh raspberries or blackberries, and 2tsp sesame seeds
1 glass fruit juice
Lunch:
Scrambled eggs with tomatoes:
2 small free-range eggs scrambled with 2tbsp semi-skimmed milk and pepper. Mix with 4 cherry tomatoes, chopped and stir-fried in 1tsp olive oil
1 kiwi fruit
Dinner:
1 grilled beef or quarter-pounder veggie burger with 55g/2oz thick-cut oven chips, 55g/2oz peas and 1tsp ketchup or mustard

DAY 9

Breakfast:
1 toasted wholemeal teacake with 1tsp honey
1 apple
1 glass fruit juice
Lunch:
Couscous salad with chicken and roast veg:
Make 85g/3oz couscous as instructed on pack. Stir in handful of fresh parsley, 1tsp each of raisins and pine kernels, and 1 medium chicken breast, cooked and shredded. Wash and cut lengthways 2 small courgettes, and add to baking tray with 4 cherry tomatoes, halved. Drizzle with 1tsp olive oil and bake in oven, Gas 4/180°C/350°F, until skins collapse. Serve drizzled with balsamic vinegar
Dinner:
60g/2 1/4 oz slice of veg or fish-based quiche, warmed, with 3 new potatoes and baby-leaf salad with 1tsp oil-free dressing

DAY 10

Breakfast:
Winter salad:
1 apple, orange, pear and kiwi, peeled and sliced, each with 1tbsp bio yogurt
1 glass juice
Lunch:
Mexican beans in pitta bread:
115g/4oz can El Paso refried beans, warmed and served in 1 wholemeal pitta, toasted, topped with shredded lettuce, and drizzled with lime juice.
Handful of grapes
Dinner:
2 low fat beef sausages with mash, made with 2-3 small potatoes, 1tbsp cr? fraiche and 115g/4oz baby carrots
1 apple

This entry was posted on Thursday, September 4th, 2008 at 8:40 am and is filed under Choose A Diet, Diet. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.