Here’s our no-fuss eating plan for party season which could help you lose a STONE in six weeks

But if you’re feeling more sluggish than svelte and need a push in the right direction to get you looking your sparkly best on the dance floor, then feast your eyes on our super-easy plan that could help you lose 1st in six weeks.

Our foolproof diet allows you to eat all the food you love – from chips and cheese to pasta and even a cheeky G&T.

And there’s no need to count calories as The Sun’s nutritionist Amanda Ursell has done it all for you.

Simply choose three meals from our traffic-light system each day.

There are yummy easy-to-make breakfasts, lunches and dinners, plus you’ll also find on-the-go options from your fave restaurants, coffee shops and chains. Simple!

How it works

Red meals

Out and about

Eating out:

  • Zizzi Tortelloni Rosso
  • Bill’s Hamburger
  • GBK Veggie Classic with American Cheese

On the go:

  • KFC Toasted Twister Meal
  • Starbucks Croque Monsieur Panini + Tall Whole Milk Caramel Frappuccino
  • Costa Mac And Cheese

Ready meals:

  • Morrisons Chicken Rogan Josh and Pilau Rice + 1/2 Garlic And Coriander Naan
  • Tesco Beef Lasagne
  • Sainsbury’s Aromatic Chicken Biryani

Buttermilk pancakes with fruit and yoghurt

(Serves 1)

  • 4 buttermilk pancakes
  • 150g Greek yoghurt
  • 1 banana
  • 100g tinned peaches
  • 15g runny honey

Pancakes on a diet? Oh yes! Brekkie has never tasted so yummy

Mozzarella and parmesan tomato bake

(Serves 1)

  • 100g rigatoni or penne
  • 100g tomato pasta sauce
  • 125g mozzarella, cut into rough chunks
  • 15g Parmesan, grated
  • Handful fresh basil leaves

Burger and chips

(Serves 4)

  • 500g lean minced beef
  • 1 small onion, peeled and finely chopped
  • 2tsp Worcestershire sauce
  • 1 small egg, beaten
  • Pinch dried parsley
  • 500g potatoes, peeled and cut into thick chips
  • 5tbsp sunflower oil
  • 4 burger buns
  • Lettuce, tomato slices and gherkin, to garnish
  • 1tsp ketchup, to serve

Chicken curry and naan

(Serves 1)

  • 1tbsp vegetable oil
  • 1 onion, peeled and finely chopped
  • 1 clove garlic, crushed
  • Pinch ginger powder
  • 200g chicken breast, chopped
  • 2tsp curry powder
  • 200g tinned tomatoes
  • 100ml chicken stock
  • 50ml plain yoghurt
  • 1 x 130g plain naan

Amber meals

Out and about

Eating out:

  • Wagamama Yasai Steamed Gyoza + Wok-fried Greens
  • Nando’s  1/4 Chicken Breast + Chargrilled Veg
  • Zizzi Bufala Caprese

On the go:

  • Pret Egg Mayo Sandwich
  • Costa Sausage Roll
  • Caffè Nero Chargrilled Chicken And Pesto Panini

Ready meals:

  • Tesco Braised Beef And Mash
  • The City Kitchen Chicken Katsu Curry
  • Sainsbury’s Classic Shepherd’s Pie


Red pesto cod with potatoes and Tenderstem broccoli

(Serves 1)

  • 150g frozen cod fillets (or other white fish like pollock)
  • 30g red pesto
  • Juice 1/2 lemon
  • 200g new potatoes
  • 80g Tenderstem broccoli

Home-made berry muesli

(Serves 1)

  • 30g porridge oats
  • 15g sultanas
  • 20g chopped hazelnuts
  • 150ml semi-skimmed milk
  • 30g low-fat natural yoghurt
  • 40g frozen berries, defrosted

Ratatouille with Cheesy bread

(Serves 1)

  • 1 small red pepper, cut into quarters
  • 1 small yellow pepper, cut into quarters
  • 1tsp olive oil
  • 1 clove garlic, peeled and crushed
  • 1/2 small red onion, chopped
  • 1 small aubergine, cut into thick slices
  • 1 small courgette, cut into thick slices
  • 100g mushrooms, cut into thick slices
  • 1tbsp lemon juice
  • 1tbsp flat-leaf parsley, chopped
  • 50g slice crusty bread
  • 40g ricotta

Green meals

Out and about

Eating out:

  • Pizza Express Piccolo Baked Dough Balls With Butter
  • Pho Tender Fried Baby Squid
  • ASK Italian Mango Sorbetti

On the go:

  • KFC Regular Popcorn Chicken + Regular Corn
  • Greggs Mango And Granola Yoghurt
  • Eat Old Fashioned Chicken Noodle Soup + Rainbow Fruit Salad

Ready meals:

  • Morrisons Chorizo and Bean Soup
  • Linda McCartney Vegetarian Scampi Bites
  • Waitrose 1 x Gammon Steak With Pineapple And Mango

Piri-piri chicken skewers

(Serves 1)

  • 1 x 140g chicken breast
  • 1/2 red pepper
  • 1tsp piri-piri sauce
  • Pinch dried thyme
  • Mixed salad leaves
  • 1tbsp fat-free French dressing

Porridge with fruit

(Serves 1)

  • 50g porridge oats
  • 300ml semi-skimmed milk
  • 80g fresh or tinned plums

Thai soup

(Serves 4)

  • 2tbsp Thai red curry paste
  • 200ml coconut milk drink
  • 750ml vegetable stock
  • 200g cooked prawns
  • 300g stir-fry vegetables
  • 4 spring onions, finely chopped
  • 400g cooked noodles
  • Juice and zest 1 lime

Snacks

  • 2 x 25ml gin with slimline tonic
  • 1 Oatibix with 100ml skimmed milk
  • 20g slice malt loaf and 1 apple
  • 20g home-popped popcorn
  • 2 Nairn’s On The Go Fruit And Seed Oatcakes
  • 300ml fresh tomato and basil soup
  • Food styling: Emily Jonzen
  • Prop styling: Rachel Hale
  • Model: Jess L at Alpha Agency
  • See your GP before starting any diet or fitness plan

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