The Fast and Easy Diet

(69 ratings)
The Fast And Easy Diet
If dieting drops down your to-do list the busier you get, Monica Grenfell's minimum-effort, maximum-results diet is for you...

How it works

The golden rules

1 Take time
However short your time, always sit down to eat. If you're really pushed, have half your lunch now and save a yoghurt and fruit for an hour later, rather than rush it.

2 Make savvy food swaps
Choose brown bread and rice for slow-release carbohydrate and longer lasting energy.

3 Include stress-fighting foods

Choose foods that calm the side effects of stress - use garlic in cooking, chop a stick of celery in your salad, snack on a handful of almonds and sunflower seeds.

4 Eat protein at every meal

This diet is designed to keep blood sugar levels stable by giving you enough protein in each meal to reduce the temptation to snack.

5 Make sure you eat enough to fill you up

Choose bulky low calorie foods such as soup or a large salad rather then low fat crisps that won't leave you feeling satisfied.

The diet

Breakfasts - 
Ready in 2 mins

The healthiest, quickest breakfast is cereal and milk. Don't guess portions; choose variety packs and sachets of Oatso Simple and sugar-free cereals like Special K, Shredded Wheat, Weetabix, sugar-free museli, All Bran and Bran Flakes, Porridge, Rice Krispies or Corn Flakes. Also, choose skimmed or semi-skimmed milk to save fat and calories.
  • Individual box of cereal, 250ml semi-skimmed milk, small tin fruit.

Lunches - 
Ready in 5 mins

Choose one each day, all 300-400 cals

  • Any wholemeal sandwich with sliced tomato and lettuce. Low-fat fruit yoghurt.

  • 300ml fresh veg soup with 1 slice wholemeal bread. Apple or banana.

  • 2 Ryvitas with Philadelphia soft cheese. Bunch of grapes and 1 small carton fresh orange juice. 

  • Sliced banana and 12 grapes folded into 3 tbs fromage frais, 1dsp nibbed hazelnuts. Easy to take in a tub. I finger of Twix. Bottle of flavoured water.
  • Slice of bought quiche, with salad. Carton Hartley's jelly with fresh fruit.

3-Step Perfect Lunchbox

Filling, 350 cals and will help you stick to your diet when you're on the go.
1. Make a sandwich: 2 slices wholemeal, granary or rye - cut off the crusts. Fill with 80g cold meat or 2 eggs or 80g tuna or 30g cheese

2. Add as much vegetables and salad as you want in a Tupperware to eat raw

3. Add 1 low-fat yoghurt, 1 piece of fruit, either small packet of nuts and raisins or a Chocolate chip rice cake.

Dinners - 
Ready in 5-25 mins

Choose one each day, all 400-500 cals

  • Jacket potato with 30g cheese or cottage cheese or small tin tuna or flaked salmon or hard-boiled egg, serve with salad.

  • Birds Eye Simply Fish with layered, microwaved vegetables.

  • Baked beans, 30g cheese, tuna or egg on 2 slices wholemeal toast.
  • Weight Watchers prawn curry with rice and salad.

  • Individual frozen chilli con carne or Moussaka with rice and salad.


  • Ready made fresh fruit salad
  • 1 pot of low-fat Ambrosia rice pudding or custard
  • 1 pot low fat fruit yogurt


Keep them with you in your bag so you won't be tempted to grab a chocolate bar when hunger strikes.

  • Chocolate-chip rice cake
  • Yoghurt break bar
  • Banana

  • Apple

  • Raisins

Your weekly shopping list

These are all guide amounts - you may have some things left over, depending on which meals you choose

Continued below...

Fruit and veg 

  • 10 apples

  • 5 bananas

  • Pack cherry tomatoes

  • 3 bags of mixed salad leaves

  • 5 cartons of layered vegetables

  • 4 pack baking potatoes

  • Grapes


  • 5 pints skimmed milk

  • Individual cartons of fresh orange or grapefruit juice with bits (for fibre)

  • Large tub low-fat fromage frais
  • Bag of ready-grated Edam cheese

  • Large tub cottage cheese (with chives, pineapple etc, to taste)

  • Tub low-fat Philadeplhia soft cheese
  • Olive oil spread (for sandwiches)
  • Individual cheeses e.g BabyBel

  • Carton fresh veg soup (carrot and coriander or like, to taste)

  • Variety pack low-fat fruit yoghurts

  • 6 large eggs


  • 2 slices ham

  • 1 slice any quiche to taste
  • 2 slices cheddar cheese (or buy a bag of grated)
  • Pack of ready-cooked salmon flakes


  • Vogel soya and linseed loaf or Own brand wholemeal/granary loaf
  • Pack Ryvita Multigrain

  • Chocolate chip rice bakes

Cereal aisle

  • 12-sachet Oatso Simple, original

  • Variety packs of sugar-free cereal

Tinned section

  • 3 small tin Baked beans
  • 3 pack tuna in spring water
  • Portion-sized tins of fruit - grapefruit, peaches, plums and rhubarb

  • Individual Hartley's jellies with fresh fruit


  • 2 packs Simply Fish

  • 2 Count On Us or Weight Watchers meals
  • 4-pack individual low-fat Ambrosia rice

  • 4-pack individual low-fat custard
  • 50ml bottles flavoured water

  • Pack of plain nuts - hazelnuts, walnuts, to taste

  • Chocolate chip rice cakes

  • Yoghurt break bars

Your rating

Average rating

  • 4
(69 ratings)

Your comments


cutting out snacking is also a great idea. i found even when i eat healthy meals the snacks i eat in between are packed with sugar and carbs. the hardest part of dieting for me is overcoming the urge to snack, that is until i found Burner Balm. burner balm carries me between each meal keeping the urge to snack at bay. it has made all of my dieting more successful and i am thankful.

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