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This five day low-fat, low-calorie plan is nutrient packed. If you stick to the meal plans you should be able to drop a dress size. There's a list of snacks to choose from too.

What is it?

A low-fat, nutritionally balanced five-day plan designed to leave you feeling and looking trim. Follow it exactly and you could lose enough weight to drop an entire dress size.

How does it work?

The meals in this diet plan are low fat and low calorie but still packed with nutrients so you'll lose weight without missing out on anything. There's plenty of fruit, veg and fibre in the meals that should fill you up.

Even if you do get peckish, there's a list of snacks to choose from. There's also a wide choice of breakfasts, lunches and dinners so you shouldn't get bored.

Who's it good for?

People who want to lose weight quickly for an event or party. People who don't like calorie counting, as long as you follow the meal plans, that's all been done for you.

What are the drawbacks?

It's a quick fix not a long-term solution so you could put back on any weight you lose after the plan.

What do you do?

Each day you should choose one breakfast, lunch and dinner. You're also allowed two snacks from the list below and you should aim to drink at least eight glasses of water.

Food plans

Breakfasts:

(Choose from one of the following every day - you can repeat!)

Meal 1. 30g (1oz) unsweetened muesli with 1tbsp natural yogurt and a handful of raspberries, 1 glass unsweetened orange juice.

Meal 2. 1 slice of wholemeal toast topped with 3 cherry tomatoes, sliced and grilled, 1 glass unsweetened fruit juice.

Meal 3. 2 small free-range eggs, poached and served on 1 slice of wholemeal toast.

Meal 4. Smoothie made from the juice of 1 large orange, 1 banana, 150ml (1/4pt) semi-skimmed milk, 1 small pot of natural yogurt and 1tsp clear honey. Whizz in a blender and serve.

Meal 5. 1 bagel, toasted and topped with 1tsp reduced fat cream cheese. Small bowl of strawberries.

 

You can tuck into 2 small free-range poached eggs served on 1 slice of wholemeal toast

Lunches:

(Choose from one of the following every day - you can repeat!)

Meal 1. Salad made with 1 small avocado, 1 tomato and 40g (1
1/2oz) reduced fat mozzarella, all sliced. Drizzle with 1tsp oil-free dressing, and serve with 2 wholegrain crackers.

Meal 2. 1 carton of fresh shop-bought vegetable soup, served with 1 wholemeal roll.

Meal 3. Open sandwich made with 1 slice of wholemeal bread, 2 slices of lean ham, rocket leaves and 2 tomatoes, sliced. 1 yogurt.

Meal 4. 1 jacket potato with 2tbsp low-fat cottage cheese, 1 orange.

Meal 5. 60g (2 1/4oz) shop-bought bean salad with 2 rice cakes, topped with low fat houmous, 1 apple

 

Unsure about jacket potato portion size? It should be no bigger than a computer mouse.

 

Dinners:

(Choose from one of the following every day - you can repeat!)

Meal 1. 1 medium salmon fillet, seasoned with lemon juice,
wrapped in foil and baked at 180°C (gas mark 4) for about 12 mins. Serve
with 100g (3 1/2oz) mixed vegetables, stir-fried in 1tsp olive oil.

Meal 2. Roast 1 chicken fillet with a small tin of plum tomatoes and mixed herbs at 190°C (at Gas 5) for 15-20 mins. Serve with 60g (2 1/4oz) each of broccoli and carrots, both steamed. 2 plums for dessert.

Meal 3. 2 lean beef sausages, grilled and served with 100g (4oz) green beans and 30g (1oz) sweet potato, mashed with 1tsp low-fat creme
fraiche.

Meal 4. 1 small lamb chop, grilled for 10-12 mins, and served with 60g (2 1/4oz) each of mangetout and sweetcorn, both steamed.

Meal 5. Chicken stir-fry made with 1 chicken breast, cut into
strips and fried in 1tbsp oil, with 4 mushrooms, 3 cherry tomatoes and a handful of mangetout, all sliced, and a handful of baby spinach. Serve
with 55g (2oz) of egg noodles, boiled.

 

If you don't fancy cherry tomatoes then try a chicken stir-fry with peppers

 

Snacks:

(Choose from one of the following every day - you can repeat!)

1 piece fruit
1 yogurt
1 cereal bar
2 oatcakes with cottage cheese
3 squares of dark chocolate Split meals on our Diet Club Light Choices plan to have more snacks and stop you feeling peckish!

Shopping list

After lots of requests from goodtoknow users (we do listen to you!), here's a shopping list with all the ingredients you need for the Drop A Dress Size In Five Days Diet for you to print out and take to the shops with you. As the diet's only for five days, if the amount isn't stated, buy the smallest quantity you can. If you want to repeat it or carry on, there will be ingredients left over for you to use or simply buy bigger quantities.

Cereal
Box of unsweetened muesli
Cereal bars

Milk, dairy and eggs
Half a pint of semi-skimmed milk
Natural yogurt
Reduced-fat cream cheese
Reduced-fat mozzarella
Low-fat yogurt
Low-fat cottage cheese
Low-fat creme fraiche
Free-range eggs

Fruit
Fresh raspberries
Fresh strawberries
2 oranges
2 plums
1 banana
1 lemon

Drinks
Unsweetened orange juice

Bread
Loaf of wholemeal bread
Wholemeal rolls
Wholegrain crackers
Bagel

Vegetables/salad
Box of cherry tomatoes
Bag of rocket
2 tomatoes
1 avocado
1 sweet potato
1 large potato for baking
Broccoli
Carrots
Green beans
Mange tout
Mushrooms
Baby spinach
Oil-free salad dressing

Meat and fish
Packet of lean ham
2 lean beef sausages
1 chicken breast
1 chicken fillet
1 medium salmon fillet
1 lamb chop

Tinned items
Small tin of plum tomatoes
Small tin of sweetcorn

Pasta
Egg noodles

Soups
Fresh vegetable soup

Biscuits and snacks
Oatcakes
Dark chocolate bar

Other
Mixed herbs
Jar of clear honey
Olive oil (for cooking)

Read on...
Recipe ideas for healthy eating
Quick diet tips for keeping weight off
Did this diet work for you?

 

Where to next?

Little Black Dress Diet

So what does 100 calories look like?

Everything you need to know about juice diets

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