With our easy-to-follow plan, you can enjoy your favourite hot-weather goodies and still lose weight
DROP 8LB IN 4 WEEKS
The holiday season doesn’t have to mean no treats – there are ways to eat a healthy, balanced diet and also indulge in something cold and sweet. Stay cool in the heat by enjoying a refreshing freezer treat every day alongside this eating plan – you’ll lose up to 2lb a week, without missing out!
WHAT TO DO
✣ Pick one calorie-controlled breakfast, lunch and dinner from our selection.
✣ Select one daily iced treat of your choice, from our list of options.
✣ You can have 300ml skimmed milk a day. This can be used in tea or coffee, or have it as a separate drink if you wish.
✣ Aim to walk 10,000 steps a day. This usually means moving around for at least an hour and a half – try using a fitness watch or your smartphone to track your steps accurately.
BREAKFAST
✣ 2 poached eggs and a grilled tomato on 1 slice of wholemeal toast with 1tsp of low-fat spread.
✣ A smoothie made by blending 80g blueberries, 200ml skimmed milk and 100g of fat-free Activia strawberry yogurt. Plus 1 slice of brown toast with 1tsp of low-fat spread and Marmite.
✣ 1 slice of brown toast with 1tbsp of peanut butter. Plus 1 apple.
✣ 1 sachet of instant oat cereal with skimmed milk, topped with a small handful of chopped almonds.
✣ 1 small brown or granary roll filled with 1 grilled low-fat sausage and 1 sliced tomato. Plus 150ml of orange juice.
✣ 2 Ryvitas with 1tsp of low-fat spread, 2 slices of ham and 25g of Emmental cheese.
✣ 40g bowl of bran flakes or Cheerios with skimmed milk. Plus 1 small banana and 150ml of orange juice.
LUNCH
✣ 1 medium-sized jacket potato (oven cooked or microwaved) topped with a handful of prawns and mixed with 1tbsp of reduced-fat mayonnaise. Serve with 1 chopped tomato, a cucumber salad and 1 kiwi fruit.
✣ 2 taco shells filled with lots of green leaves and slices of tomato and pepper, served with 4tbsp of canned beans in chilli sauce and a matchbox-sized portion of reduced-fat Cheddar cheese, grated.
✣ 1 small frozen mini-sized cheese and tomato pizza, served with a big green salad and a drizzle of fat-free dressing.
✣ 1 x 300 calorie (maximum) shop-bought sandwich. Plus a piece of fresh fruit of your choice.
✣ 300g bowl of New Covent Garden Carrot & Coriander Soup with a quarter of a garlic
