How do you follow the Emergency Rescue Diet?

(73 ratings)
A woman eating a salad
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

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

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.

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

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

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

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

Day 3

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

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

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

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

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

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

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

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

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

Day 6

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

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

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

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

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.

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.

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omg this dos work drink lots of water besides and excercise i lost 10lbs in 2 weeks


Hi there I'm going to start this diet as I need to lose some weight before the middle of June!! Do you think it would be ok to swap the prawns etc for chicken? I am allergic to sea-food :(

Georgie Davies

I did this diet for two weeks and lost 14lbs. It is very repetitive but if you want to learn to eat properly it is really useful. I was shocked that i kept the weight of and it has changed the was i think about food. I am going to do it for a month before the christmas holidays to get into shape for the party season.

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