better body
Lose 7LBS in 7 DAYS
Follow our meal plan from Second Nature to help you reach your weight-loss goal
We’ve teamed up with Second Nature, the NHS-trusted digital programme that aims to “rewire” your mind so you can learn to love healthy living. Second Nature shows how you can follow a sustained plan to reach your health goals and lose weight without harsh restrictions and feeling hungry. You can lose up to 7lbs in seven days, then a healthy 1-2lbs a week after that.
YOUR 7-DAY MEAL PLAN
You’ll enjoy three meals a day that are lower in refined carbs and sugar and cooked using whole foods.
You can lose weight without losing out by eating foods that feel indulgent, like cheese, steak, eggs, and cream.
Save extra servings in the fridge or freezer for another day to save time. Leftover dinner for lunch the next day is a quick and easy choice.
Make water your main drink of choice. Try to avoid tea or coffee after midday so it doesn't impact your sleep.
Have healthy snacks if there is a five-hour gap between meals. Choose those high in protein, healthy fats, and veg such as apple slices with nut butter.
Practise avoiding guilt. If you do consume less healthy foods, enjoy them fully and don’t let that take you “off track”.
The recipes in this meal plan have been developed by registered nutritionists and dietitians at Second Nature and are designed to keep you feeling fuller for longer so you can lose weight without feeling hungry. They are made entirely from whole foods, naturally lower in refined carbs and sugar, and are inexpensive and simple to prepare, so you don't have to spend hours in the kitchen.
Day 1
Breakfast
Toasted muesli
Makes 10 servings Preheat the oven to 160°C/gas 3. Mix 200g rolled oats, 45g desiccated or flaked coconut, 45g pumpkin seeds, 150g raw nuts and 1tsp cinnamon, in a bowl. Whisk 1 egg white (optional) in a separate bowl until it reaches soft peaks. Add 85g butter or coconut oil, melted, and the egg white, to the dry ingredients and mix well. Spread the mixture onto a lined baking tray. Bake for 30-35 mins until golden. Once cool, store in an airtight container and consume within one week.
Lunch
Mini omelettes
Makes 4 servings Preheat the oven to 160°C/gas 3. Heat 1tsp extra-virgin olive oil in a frying pan, over a medium heat. Fry 1 small onion finely diced; 1 red pepper, diced; and 1 large tomato, diced, for 8 mins or until soft. Add 2-3 handfuls of spinach, roughly chopped, mix well, and cook for 2 mins. Remove from the heat and add 1 tbsp sun-dried tomatoes, finely sliced (optional). Break 8 eggs into a large bowl. Add 125ml milk, ½tsp ground paprika, ½tsp chilli powder, and a pinch of salt and pepper. Mix well with
