Free weekly diets

Week 1 Diet menu

Here's a suggestion for a weeks worth of dieting. You don't have to follow it to the letter, just use your common sense and think how much you want to be slim before you hit the chocs and ice cream. You already know that you need to keep portion size down so be sensible and err on the size of caution when you're measuring out!

Breakfast is optional but don't skip it if you think it'll lead you to graze or pop out for coffee and Danish at 11 AM. Don't overdo the cereal and stay clear of high sugar breakfast cereals.

Lunch is best made at home and taken with you to work, it's cheaper, healthier and you've got a far better chance of staying slim if you keep out of the canteen / deli / restaurant / pub at lunchtime.

Our view is that the best diet is one which is sustainable so don't worry about having a glass of wine a couple of times a week rather than going for the full austerity package.

Keep off ready meals and processed foods if you can, they are generally much higher calorifically than natural and home-made meals and can contain a lot of salt that you'll be healthier without.

Use low-calorie spreads and dressings rather than butter and you'll be surprised how many calories you'll save.

Roast Chicken (no skin!), two small roast potatoes and choice of cabbage, sprouts, green beans, peas or cauliflower.

Fruit Salad

Week 1 Diet menu Here's a suggestion for a weeks worth of dieting. You don't have to follow it to the letter, just use your common sense and think how much you want to be slim before you hit the chocs and ice cream. You already know that you need to keep portion size down so be sensible and err on the size of caution when you're measuring out! Breakfast is optional but don't skip it if you think it'll lead you to graze or pop out for coffee and Danish at 11 AM. Don't overdo the cereal and stay clear of high sugar breakfast cereals. Lunch is best made at home and taken with you to work, it's cheaper, healthier and you've got a far better chance of staying slim if you keep out of the canteen / deli / restaurant / pub at lunchtime. Our view is that the best diet is one which is sustainable so don't worry about having a glass of wine a couple of times a week rather than going for the full austerity package. Keep off ready meals and processed foods if you can, they are generally much higher calorifically than natural and home-made meals and can contain a lot of salt that you'll be healthier without. Use low-calorie spreads and dressings rather than butter and you'll be surprised how many calories you'll save.
Day	Breakfast	Lunch	Dinner	Remarks
Monday	Tea or Coffee (No sugar or use sweetener) Cereal	Sandwich - Ham salad	Grilled chicken breast, new potatoes and salad Strawberries
Tuesday	Tea or Coffee (No sugar or use sweetener) Toast with low-fat spread	Sandwich - Egg with low-cal mayo	Spaghetti in tomato sauce Strawberries	Spaghetti? - yes but think portion sizes and stay away from heavy sauces
Wednesday	Tea or Coffee (No sugar or use sweetener) Muesli	Sandwich - Chicken	Seafood and rice. Fry up some prawns, squid and scallops in a tiny dash of olive oil, add some pureed tomatoes and simmer - serve with boiled rice.
Thursday	Tea or Coffee (No sugar or use sweetener) Cereal	Sandwich - Egg with low-cal mayo	Small ! lamb chop with peas and mashed potatoes Apple and custard	Lamb chop? - yes but note the singular and don't eat the fat...
Friday	Tea or Coffee (No sugar or use sweetener) Cereal	Soup with bread roll	Grilled salmon fillet with garlic and herbs, new potatoes and baby sweetcorn and mange tout. Small serving ice cream or low-calorie pudding One Glass of wine or 1 bottle beer	One glass of wine. Yes I know it's Friday night but how much do you want to be slim?
Saturday	Tea or Coffee (No sugar or use sweetener) Cereal, Toast with low-fat spread	Bacon Sarnie - 2 rashers of lean back - trim off all the fat and then grill it - go back to square one if you fry!	Beef curry and rice - Home made curry using lean beef and no cream. Small serving ice cream or low-calorie pudding One Glass of wine or 1 bottle beer (try the low carb options now available	One glass of wine. It's Saturday after all and you kept yourself to one glass yesterday?
Sunday	Tea or Coffee (No sugar or use sweetener) Orange Juice Low-fat croissant	Any of the above - 'tis Sunday and a new week of losing weight awaits you. Keep up the good work!	Roast Chicken (no skin!), two small roast potatoes and choice of cabbage, sprouts, green beans, peas or cauliflower. Fruit Salad	Take a walk for a couple of hours today. You'll burn some calories and set yourself up mentally for next week's goals.

Week 1 Diet menu

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