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The Emergency Rescue Diet

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This emergency seven-day diet is a low-fat, low-calorie, high-protein diet that will help you slim down. It can be repeated for up to four weeks and if you do keep it up for a month, you could lose up to a stone.

How does the Emergency Rescue Diet work?

As everyone knows, keeping weight off in the long term requires more than just a quick-fix diet. But if you've got a special occasion or holiday coming up, there's nothing wrong with trying to lose some weight as long as you do it sensibly.
This diet plan is made up of filling but low-fat food, like porridge for breakfast and lean meat for dinner. You'll hopefully be so satisfied by the meals, you won't feel the need to snack so will lose weight.

Who is the Emergency Rescue Diet good for?

People who work during the day - all the lunches can be made and easily taken into work. People who want to learn how to eat healthily long-term.

What are the drawbacks?


The lean meat plus the fruit and veg could be expensive. Repeating this plan four times could get very boring. Not suitable for vegetarians.

Just follow the Emergency Rescue Diet daily meal plans exactly.
You can switch the days around but don't mix and match meals from one
day to the next. Every day, you're also allowed:

  • 125ml (4fl oz) semi-skimmed milk
  • Unlimited fruit and herbal tea
  • At least eight glasses of water

Day 1

Breakfast:
30g/1oz unsweetened muesli with semi-skimmed milk, topped with 1 apple, chopped.

Lunch:
Herby omelette made by beating two eggs with 30g (1oz) reduced-fat
cheese, grated, and a handful of chopped parsley. Add to frying pan,
cook and serve.

Dinner:
Mix 30g (1oz) cooked prawns with 1tsp reduced-fat mayonnaise. Serve with
mixed salad leaves, 1/2 red pepper and red onion, chopped. 1 pot
fromage frais.

Day 2

Breakfast:
1/2 grapefruit. 1 slice wholemeal toast with 1tsp honey.

Lunch:
1 bagel with 2tsp low-fat cream cheese. 1 apple.

Dinner:
1 small grilled lamb chop served with 4 new potatoes and 300g/10 1/2 oz each steamed broccoli and carrots.

 


Day 3

Breakfast:
30g/1oz porridge made with semi-skimmed milk and 1tsp honey.

Lunch:
2 slices ham served with 2tbsp reduced-calorie potato salad and a mixed salad. 1 banana.

Dinner:
1 salmon fillet brushed with 1tsp pesto. Grill for 10-12 mins. Serve
with 30g (1oz) cooked couscous and 300g (10 1/2oz) mange tout.

Day 4

Breakfast:
2 rashers lean bacon served with 2 grilled mushrooms and 2 cherry tomatoes. 1 glass unsweetened apple juice.

Lunch:
1 small tin vegetable soup served with 1 wholemeal roll. 20 seedless grapes.

Dinner:
Cook 1 small pack stir-fry vegetables. Add 30g (1oz) cooked noodles,
1tsp cashew nuts and 1tsp sweet and sour sauce. Heat through and serve. 1
pot fromage frais.

Day 5

Breakfast:
1/4 melon. 1 slice wholemeal toast with 1tsp honey.

Lunch:
Unlimited slices of carrots, celery and pepper with 2tbsp houmous and 1 wholemeal pitta.

Dinner:
1 small grilled pork chop, served with 200g/ (7oz) mashed sweet potato and 300g (10 1/2oz) savoy cabbage. 1 pear.

 

Day 6

Breakfast:
30g/1oz bran cereal with semi-skimmed milk. 1 satsuma.

Lunch:
1 pitta filled with 2 slices roast chicken, mixed salad leaves and 2 cherry tomatoes.

Dinner:
1 small cod fillet roasted in the oven at Gas 7/220°C/425°F with 1 small can tomatoes with herbs for 15 mins. Serve with salad. 2 scoops
reduced-fat vanilla ice cream.

Day 7

Breakfast:
Smoothie made with 1 glass semi-skimmed milk, 1 medium banana and 1tsp vanilla essence.

Lunch:
Egg salad made with 2 hard-boiled eggs, salad leaves and 2 cherry
tomatoes, halved, then drizzled with an oil-free dressing of your
choice. 1 pot low-fat yogurt.

Dinner:
Chop two cooked lean sausages and add to a pan with 1 small can tomatoes
with herbs and 1 garlic clove, crushed. Warm through and serve with 30g
(1oz) cooked wholemeal spaghetti.

Join our Diet Club
With abundant amounts of fruit and veg and high protein foods, our Total Wellbeing Diet Club plan may be the personalised diet you need to kick start your weight loss! Join now and get 4 weeks free

Continued below...


Where to next?
Lose weight fast diets
Snack swapper Foods Secretly Ruining Your Diet

 

 

 

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Davina Ewen

I need a diet that is suited to me at the moment, I have had major back surgery and my mobility is restricted, I am also physically sick when i eat in the mornings

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