The Flab Fighter Diet
Enjoy three wholesome low-fat meals a day plus two power snacks.
You’ll eat 1200 calories on day one, then 1000 calories on day two, and continue alternating like this. Reducing the calories on alternate days will give your body a kick-start to help boost the amount of weight you lose.
If there’s a meal you don’t fancy, you can simply swap it for another with the same amount of calories.
Combine this eating plan with at least 30 minutes of activity a day.
Your daily allowance
On day one, three, five and seven your daily allowance is 1200 calories. On these days your breakfast is 200 calories ( except for the day with the three-course celebratory meal when your breakfast is 150 calories), lunch is 300 calories and dinner is 400 calories. You can have two power snacks (50 calories each) and 450ml/¾ pint skimmed or semi-skimmed milk (200 calories)
You have 1000 calories on day two, four and six. Your breakfast is 150 calories, lunch is 250 calories, and dinner is 350 calories. Youcan have 2 power snacks (50 calories each) and 300ml/½ pint skimmed or semi-skimmed milk (150 calories).
The meals are easy and tasty
Enjoy unlimited tea and coffee (with milk from your allowance) diet drinks and water (have at least two litres a day). Try to have only one alcoholic drink in the seven days. In place of a power snack you can have a low-calorie, non-alcoholic sparkling wine mixed with soda or 50ml orange juice mixed with sparkling water.
Day 1 – 1200 calories
Breakfast- 2 Weetabix with milk from your allowance, plus 1 tablespoon sugar and 70g blueberries
Power snack– 2 Satsuma’s
Lunch– Egg sandwich 2 slices of multigrain bread spread with extra-light mayonnaise and filled with 1 hard-boiled egg, sliced and unlimited salad
Power snack– 1 x 50g pot Petits Filous fruit fromage frais (any flavour)
Dinner- Fruity turkey curry (212 calories per serving serves 4)
1 red onion, chopped
2 garlic cloves, crushed
2 teaspoons balti curry paste
1 x 400g can of chopped tomatoes
400g cooked turkey
1 eating apple, diced
1 teaspoon chopped ready-to-eat apricots
- Dry fry the onion and garlic until soft
- Add the curry paste, chopped tomatoes and cooked turkey
- Simmer for 10 minutes
- Stir in apple and apricots
- Serve with 100g boiled white rice per person (139 calories per serving) and garnish with fresh coriander. Have low fat yoghurt (50 calories) for pudding
Day 2 – 1000 calories
Breakfast- 40g Kellogg’s Special K or similar cereal served with milk from your allowance and 1 teaspoon granulated sweetener if required.
Powersnack– 1 rice cake spread with 20g Philadelphia extra-light soft cheese and topped with basil leaves and 2 cherry tomatoes
Lunch– 100g tuna, canned in brine, drained, mixed with chopped peppers, spring onion, mushrooms, carrots, celery, tomatoes and cucumber and tossed in oil-free salad dressing, plus 1 mini pitta bread
Power snack- 150g sliced melon
Dinner-Any ready meal (maximum 350 calories and 5 per cent fat)
Day 3 – 1200 calories
Breakfast- 2 Quorn or low-fat pork or beef sausages served with 2 large tomatoes, halved and grilled, and 50g mushrooms, grilled or dry-fried
Power snack- 150g sliced melon
Lunch- 1 x 150g potato baked in its skin topped with 115g baked beans
Power snack- 1 large tomato, sliced and drizzled with balsamic vinegar, plus fresh shredded basil leaves and 2 sliced spring onions
Dinner- Vegetable bolognaise- (serves 2) Dry-fry 1 chopped red onion in a non-stick pan. Add 1 sliced courgette, some chopped red and green peppers and 100g slice mushrooms and dry-fry until soft. Pour in half a jar of tomato-based pasta sauce and simmer for a few minutes. Serve wih 45g (uncooked weight) pasta per person.
Day 4 – 1000 calories
Breakfast- 1 low-fat cereal bar (maximum 80 calories and 5 percent fat), plus 1 small banana
Power snack – 85g low-fat fromage frais, any flavour
Lunch- Any soup, sandwich or ready meal (maximum 250 calories and 5 percent fat).
Power snack – 1 apple or pear
Dinner – Ginger beef stir-fry (338 calories per serving, serves 4)
450g lean rump steak, cut into strips for frying
3 baby leeks, finely sliced
100g chestnut mushrooms, sliced
1 tablespoon light soy sauce
1 tablespoon sweet chilli sauce
1 tablespoon chopped fresh ginger
150g sugar snap peas, cut in half
2 whole pak choi, chopped
300g bean sprouts
400g ready to work noodles
1 tablespoon chopped fresh coriander leaves, to garnish
- Heat a non-stick wok or frying pan, and then add the beef strips and dry-fry for 3-4 minutes until sealed. Remove from the pan and set aside in a bowl.
- Return the wok or pan to the heat, add the leeks and chestnut mushrooms and dry-fry for 2-3 minutes, mixing well.
- Mix together the soy and chilli sauce and chopped ginger and pour over the beef.
- Return the beef to the pan. Add the sugar snap peas, pak choi, bean sprouts and noodles. Toss well to combine them and dry-fry until the meat is hot.
- Serve straight away topped with fresh coriander.
Day 5- 1200 calories
Breakfast- 1 egg (boiled, poached or scrambled) with 1 Ryvita spread with Marmite. Half a grapefruit sprinkled with granulated sweetener.
Power snack- 100g peaches in natural juice
Lunch- A multigrain roll spread with 1 dessertspoon extra-light mayonnaise with 50g turkey or lean ham and unlimited salad.
Power snack- 100g fresh pineapple
Dinner – starter- Parma ham, melon and ginger cocktail (56 calories per serving, serves 4)
Selection of melons
100g rocket leaves
2 pieces of stem ginger in syrup
4 slices Parma ham
A dash of lime juice
Black pepper, to taste
- Cut the melons in half and remove the seeds. Remove the flesh and set aside
- Divide the rocket between 4 plates and top with the melon.
- Finely slice the ginger and dot over the melon
- Roll a slice of Parma ham and place on top of each dish. Drizzle over lime juice and sprinkle over black pepper.
Main course – Fillet steak with peppercorn sauce (268 calories per serving, serves 4)
300g new potatoes
Salt and black pepper
4 x 100 fillet steak
400g asparagus or unlimited green vegetables of your choice
100g low-fat garlic soft cheese
2 tablespoon semi-skimmed milk
8 spring onions, chopped
- Preheat a non-stick griddle pan. Season the pan with salt and pepper, add the steaks and cook for 5 mins, turning regularly. Remove from the pan and keep warm.
- Blanch the asparagus for 1 minute, drain, and then cook in the griddle pan. Remove from pan and keep warm.
- Add the cheese and milk to the pan. Stir. Add the spring onions
- Slice the steaks and serve on the asparagus with the sauce poured over the top and the potatoes on the side.
Dessert– Baked peaches with raspberries (102 calories per serving, serves 4)
4 ripe peaches
300g fresh raspberries
4 tablespoons grape juice
Juice of 2 fresh limes
2 teaspoon freshly chopped ginger
0% natural fat Greek yoghurt
- Preheat the oven to 200?C/400?F/gas mark 6
- Cut the peaches in half and remove the stones. Place in an oven proof dish and cover with raspberries
- Drizzle over the grape and lime juices and sprinkle with the ginger. Cover with foil and bake for 20 minutes until soft.
- Serve hot or cold with a scoop (75g) of yoghurt per person.
Day 6 – 1000 calories
Breakfast- 1 serving of instant porridge (maximum 100 calories)with milk from your daily allowance, plus 1 teaspoon sugar or honey.
Power snack– 1 Kiwi fruit, plus 5 grapes
Lunch– 4 Ryvitas topped with 100g low-fat cottage cheese and unlimited salad.
Power snack– 1 small cereal bowl filled with a mixed salad tossed in 1 dessertspoon oil-free salad dressing.
Dinner- 100g salmon filler, grilled, steamed or microwaved, served with 175g stir-fry vegtables, dry-fried, a little soy sauce and lemon garnish.
Day 7- 1200 calories
Breakfast- 1 Mattessons turkey rasher, grilled, 1 egg, dry-fried, and 200g canned tomatoes boiled until reduced.
Power snack– 3 dried apricots
Lunch- Toast 2 slices of multigrain bread and top with 115g baked beans
Power snack- 25g wafer-thin ham served with 1 sliced tomato and sliced cucumber
Dinner- Chicken fajita (serves 1) – In a non-stick pan dry-fry 1 small chicken breast with 1 teaspoon fajita spice mix, sliced onion and red and yellow peppers. Serve in 1 low-fat tortilla wrap (maximum 5 per cent fat) with a mixed salad and 80ml tomato salsa
If you have more weight to lose- If you want to continue to lose weight after one week on this plan, increase the calories to 1200 every day in week two, and then from week three add an extra 200 calories a day by choosing a high-fat treat (100 calories) or alcoholic drink (100 calories), plus 1 low-fat dessert (maximum 100 calories and 5 per cent fat).