Have your cake & eat it!
The diet that allows you a delicious pudding everyday…whilst still helping you to lose up to 7lbs in just 2 weeks!
The diet is based on 1200 calories a day. Each day have: one breakfast (200 calories), one lunch (300 calories) and one dinner, with a starter (50 calories) main course (400 calories) and dessert (100 calories). You should also have 200ml skimmed or semi-skimmed milk (150 calories). If you’re peckish between meals, snack on raw veg such as cucumber, celery, carrots, tomatoes and peppers. For best results aim to do 30 minutes of activity on most days.
How to do it
Further down this page you’ll find a range of suggestions for each meal time. Simply mix and match the days to get 2 weeks’ worth. All meals are for one, unless otherwise specified. If one evening you don’t fancy having 3 courses then you can have the starter or the pudding at another point during the day as a snack instead.
- 100g tinned peached in natural juice, plus 150g low-fat yoghurt.
- 25g porridge oats, made with water, served with 2 tsp honey, no sugar.
- 2 Weetabix with milk from your allowance and 1 tsp brown sugar if desired.
- 25g very lean bacon (all fat removed), grilled, served with 100g mushrooms, cooked in vegetable stock, 75g baked beans, 225g tinned tomatoes or 4 fresh tomatoes, grilled.
- Seafood salad: 175g mixed seafood with lettuce, tomato, cucumber, onion and grated carrot. Make a low-fat dressing with 1 tbsp ketchup and 1 tbsp low-fat salad cream. Or have any shop bought salad (up to 300 kcal and 5 per cent fat).
- 1 jacket potato filled with 25g roast beef, pork or ham (fat removed), or 50g chicken (no skin) with pickle and salad.
- Curried chicken and yoghurt salad: mix 150g natural low-fat yoghurt and 1 tsp curry powder together and stir in 50g cubed chicken breast. Serve on a bed of fresh green salad leaves.
- 2 slices of wholemeal bread with 25g ham, 1 tomato and pickle, or any shop bought sandwich (up to 300 kcal and 5 per cent fat)
Enjoy a starter, a main & a pudding.
- Garlic mushrooms (serves 4): wash 450g button mushrooms and drain. Heat 250ml chicken stock and add to that 3 shredded garlic cloves. Boil for 5 minutes on a gentle heat, then add the mushrooms and simmer in a covered saucepan for 7 minutes.
- Melon & prawn salad (serves 2): halve 1 melon and remove the seeds. Scoop out the flesh with a spoon or ball scoop. Mix the melon balls with 100g cooked, shelled prawns and place back into the melon shells to serve.
- Crudites & dip: mix 50g natural low-fat yoghurt with 1 clove of finely chopped garlic or 2 sprigs of finely chopped mint and 25g plain cottage cheese. Serve in a small dish, accompanied with sticks and sprigs of raw cucumber, carrots, celery, green & red peppers and cauliflower.
- Grilled grapefruit (serves 2): cut 1 grapefruit in half. Pour 2 tbsp sweet sherry over the flesh and sprinkle on 2 tsp brown sugar. Place under a hot grill until the sugar is glazed. Serve hot.
- 1 x 150g steak, rump or sirloin, grilled, served with 1 small (150g) jacket potato or 100g oven chips, served with green veg or a green salad.
- Steamed, grilled or microwaved trout stuffed with 50g prawns and served with a large mixed salad with fat-free dressing.
- 1 x 100g lean pork chop or 1 skinless chicken breast, grilled, served with 115g boiled new potatoes (with skins) and unlimited greens, plus gravy made without fat.
- Any ready meal (up t0 400 kcal and 5 per cent fat).
- Raspberry mousse (serves 4): 225 fresh or frozen raspberries (or 200g tinned in juice), 100g natural apple juice, liquid sweetener (approx 15 drops), 1 tsp gelatine, 2 egg whites, raspberry yoghurt and fresh raspberries, to decorate – 1. Place the raspberries and apple juice in a liquidiser and blend. Strain through a sieve into a basin. Add liquid sweetener to taste. 2. Dissolve the gelatine in 3 tsp water in a cup over very hot water. Add to the raspberry puree and stir well. 3. Whisk the egg whites until they form peaks. Fold into the puree. Pour the mixture into tall sundae glasses or a serving dish and place in the fridge for 2 hours until set. 4. When ready to serve, decorate with 2 tsp low fat raspberry yoghurt and raspberries.
- Home-made rice pudding (serves 4): 500ml semi skimmed milk, 25g pudding rice, artificial sweetener, to taste (approx 20 tablets or drops), pinch of nutmeg (optional), strawberry jam, to serve – 1. Place all the milk, rice and sweetener in an ovenproof dish. Sprinkle over the nutmeg (if using). Cook in the oven for 2-2 and a half hours at 150 degrees Celsius/gas mark 2. 2. If the pudding is still sloppy 30 -40 minutes before it is due to be eaten, raise the oven temperature to 160 degrees Celsius/gas mark 3. 3. Serve hot or cold. If serving cold, remove from the oven whilst very moist or it will become stiffer and drier when cool. 4. Top each serving with 1 tsp jam.
- Stewed rhubarb (unlimited amount) sweetened with artificial sweetener, served with low-fat yoghurt (up to 100 kcal and 5 per cent fat)
- Eton mess: 1 crushed meringue nest mixed with 1 tbsp 1 per cent fat Greek yoghurt and 1 large chopped strawberry. Or serve the yoghurt and strawberry on top of a shop bought golden syrup pancake (maximum 80 kcal) instead of the meringue.
After 2 weeks, if you have more weight to lose, add an extra 200 calories to your daily total to keep your metabolism revved up.