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Christmas parties and New Year's Eve are right round the corner, and you want to lose a bit of weight to make sure you'll look your best! By following our easy, stress-free diet plan devised especially for you by nutritionist Angela Dowden you can lose 3-4lbs in just 7 days, or if you have more time, 9lbs in three weeks.

What is it?

A straightforward diet based on 1,250 calories a day, using high-fibre foods to make you feel fuller for longer and have plenty of energy. The recipes are easy and most can be made in minutes. If you slip up one day, don't beat yourself up... just get back on track as soon as you can.

How does it work?

The 1,250 calories a day are enough to lose 3-4lbs in the first week and a steady 2-3lbs a week after that. Because we've chosen foods with plenty of bulk or with a reduced Glycaemic Index (GI), which release sugar slowly, you'll feel full longer and won't want to snack.

Who is the Shape-Up For Christmas Diet good for?

Anyone who wants a fuss-free way to lose a few pounds in the run-up to Christmas and New Year's Eve. It was devised with Christmas parties in mind, but it's a great way to lose a few pounds sensibly for any special occasion.. or just because you want to.

How to do it

• It's simplicity itself. For each week (one to three weeks, depending on how near your special occasion is) just choose one breakfast, one lunch, one dinner and one snack from those listed per day. Vegetarian options are marked with a V. Vegetarians should choose cheese made with non-animal rennet and yogurts which don't contain gelatine. They should be marked suitable for vegetarians.
• Drink at least 6-8 glasses of fluid a day, ideally water, but tea, coffee, herbal tea, diet drinks and squashes are OK too.
• You should also have 275ml (9fl oz) skimmed milk in tea and coffee or to drink (this is on top of any milk in the meal and snack suggestions).
• If you are still hungry, 'free' foods you can eat at any time are any type of raw, boiled or steamed veg (excluding potatoes and sweet potatoes) a green leaf salad dressed with lemon juice or balsamic vinegar, a bowl of fresh or frozen berries (raspberries, strawberries, blueberries) or fresh melon.
• Check you're getting your 5 a day. Most of the meal combinations should ensure this, but if not, add in extra fruit or veg from the free food selection above. A portion is 2-3 tablespoons of veg or a bowl of salad

• Try to choose one oily fish meal (salmon or sardines) a week. It's rich in heart-healthy omega-3s.

• Next: Breakfast and lunch plans

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