Menu plans for diet days
Use these planners to inspire your cooking on diet days. It’s amazing how much good food you can eat for under 500–600 calories.
Just work out whether you want three small meals/breakfast and dinner/lunch and dinner on your diet days and choose the right planner for you. If you need more help working out which plan is right for you have a look at What kind of dieter are you? (see here).
Feel free to swap a recipe for another with a similar calorie content if necessary.
MENU PLANS FOR DIET DAYS: WOMEN (SPRING)
| WOMEN: 3 SMALL MEALS | ||||
| Breakfast | Lunch | Dinner | Cals | |
| Day 1 | Nutty banana energy bar 118 cals | Spicy sweet potato soup 125 cals | Warming leek ‘pasta’ with olives (233) 1 small satsuma (18) 251 cals | 494 |
| Day 2 | Nutty banana energy bar 118 cals | Cheat’s Caesar salad 143 cals | Quick tomato haddock (225) 50g (1¾oz) spinach (12) 237 cals | 498 |
| WOMEN: BREAKFAST AND DINNER | |||
| Breakfast | Dinner | Cals | |
| Day 1 | Power up breakfast 219 cals | Asian-style stir-fried beef and mushrooms 267 cals | 486 |
| Day 2 | Baked eggs with ham and tomato 251 cals | Patatas bravas 248 cals | 499 |
| WOMEN: LUNCH AND DINNER | |||
| Lunch | Dinner | Cals | |
| Day 1 | Garlicky King prawns 134 cals | Spring chicken stew 365 cals | 499 |
| Day 2 | Creamy pea and mint soup 151 cals | Grilled lamb with tangy lemon couscous 314 cals | 465 |
MENU PLANS FOR DIET DAYS:
MEN (SPRING)
| MEN: 3 SMALL MEALS | ||||
| Breakfast | Lunch | Dinner | Cals | |
| Day 1 | Nutty banana energy bar 118 cals | Oven-baked vegetable fritters 149 cals | Creamy purple sprouting broccoli with Parma ham 337 cals | 604 |
| Day 2 | Nutty banana energy bar 118 cals | Warming leek ‘pasta’ with olives 233 cals | Grilled lamb in fresh parsley and mint sauce 241 cals | 592 |
| MEN: BREAKFAST AND DINNER | |||
| Breakfast | Dinner | Cals | |
| Day 1 | Baked eggs with ham and tomato 251 cals | Cajun fried chicken (193) 200g (7oz) new potatoes (4 small) (140) 335 cals | 586 |
| Day 2 | Power up breakfast 219 cals | Vietnamese yellow curry (251) 40g (scant ¼ cup) basmati rice (144) 395 cals | 614 |