The feast don’t fast diet
It may be all the rage to fast at the moment – but it’s not for everyone! So we’ve come up with a filling and fast weight loss plan that lets you enjoy food every day and get your figure back. So get ready to feast, not fast!
- Simply follow this meal plan which allows you to have five meals a day
- Drink at least 8 glasses of fluid daily. Water, herbal tea and sugar-free cordial can be drunk freely.
- You can also have tea and coffee but milk must come from your milk allowance (see below)
- No booze allowed
Daily milk allowance
- 1pt (560ml skimmed milk or ½ pt (280ml) skimmed milk and 1 small pot of low-fat yoghurt.
Repeat the meal plan for three weeks (no longer) and lose up to 10lb!
Day 1 –
Breakfast – 2 Weetabix (with milk from your allowance) topped with 1 sliced banana.
Mid-morning – 1 small pot of low-fat yoghurt with 50g blueberries and 1 oatcake.
Lunch – 1 can of low-fat soup and 1 small roll.
Afternoon – salad sandwich: two thin slices of wholemeal bread with low-fat spread and salad.
Dinner – Pork loin chop and veg: Roast a pork chop with chunks of 2 large carrots, all sprayed with low-fat cooking oil. Serve with steamed broccoli.
Day 2 –
Breakfast – 2 thin slices of wholemeal toast: with a thin layer of low-fat spread and peanut butter.
Mid-morning – 3 Ryvitas spread thinly with low-fat soft cheese: 1 apple and 1 Satsuma.
Lunch – 2 quorn sausages: grilled with unlimited tomatoes and mushroom, plus an egg fried in a low-fat oil spray.
Afternoon – Small pre- made salad (under 200 cals)
Dinner – Salmon and salad: Grill a salmon fillet and serve with 100g chickpeas mixed into a salad
Day 3 –
Breakfast – 1 sachet of oat so simple (with allowance, or water if saving milk).
Mid-morning – 1 crumpet with low-fat spread. 1 apple and 1 small glass of orange juice.
Lunch – 2 Ryvitas with Philadelphia, a handful of grapes and 1 small carton fresh orange juice
Afternoon – 1 can low-fat soup with 2 oatcakes.
Dinner – Italian salad: mix 40g light mozzarella with sliced tomatoes, rocket lettuce and 2 slices of Parma ham. Drizzle with balsamic vinegar.
Day 4 –
Breakfast – Spinach omelette: Mix 1 egg with 3 egg whites and spinach and cook until set (using low-fat oil spray).
Mid-morning – 3 Ryvitas spread thinly with low-fat soft cheese with cherry tomato halved and a green side salad.
Lunch – Small box of sushi (under 250 cals) and 1 apple.
Afternoon – Fruit salad bowl (1 pear, 6 strawberries and 1 satsuma) with sugar-free jelly.
Dinner – 1 gammon steak served with 4 new potatoes and green beans.
Day 5 –
Breakfast – 40g no-added sugar muesli (with milk from your allowance, or water).
Mid-Morning – 1 thin slice of wholemeal toast with low-fat spread and Marmite. ½ glass of skimmed milk.
Lunch – 1 medium tortilla toasted and served in strips with 50g low-fat houmous and crudités. 1 pear.
Dinner – 1 medium jacket potato with 2 tbsp of baked beans and low-fat spread, served with a green salad.
Day 6 –
Breakfast – 2 scrambled eggs with grilled tomatoes and mushrooms
Mid-morning – 1 toasted crumpet with low-fat spread and 1 tsp jam. 1 pear.
Lunch – 1 can of low-fat soup with 1 wholemeal roll
Afternoon – chicken and pasta salad: break up 50g grilled chicken breast and combine with 2 tbsp cooked pasta, tomatoes, lettuce, cucumber and 3 tbsp chick peas.
Dinner – Prawn chilli with rice: Sauté some prawns, an onion and pepper, then add 1 small tin chopped tomatoes and kidney beans plus chilli powder to taste. Serve with 3 tbsp cooked brown rice.
Day 7 –
Breakfast – Brekkie Shake: chop up 1 banana and blend with 1 pot of low-fat yoghurt, a splash of milk (from your allowance) and 1 tbsp oats.
Mid morning – Slice of toasted fruit loaf spread with low-fat spread.
Lunch – 2 can of sardines on toast.
Afternoon – 1 cup-a-soup with 1 crispbread and an apple.
Dinner – Tuna salad: Sweat 1 chopped leek and courgette with ½ small tin of tuna in water with 4 tbsp cooked pasta, 2 tbsp sweetcorn and a splash of tomato pasta sauce. Season to taste.
Which would you prefer whilst trying to lose weight? Feasting or fasting?