When you’ve been a bit ‘naughty’ out with friends, over the weekend, or on holiday… don’t let it be the gateway to piling on the kilos! Simply remedy your overeating with our one-day diet and get back on track. Enjoy a super-good day of healthy, low-kilojoule meals and you’ll feel better in no time.
ALSO SEE: 8 simple diet tips for a longer, healthier life
Our fabulous one-day diet
Our easy and delicious one-day diet plan will add up to around 3 350 kilojoules a day, which is about half of what the average women needs to stay the same weight – so you’re more than making up for a ‘bad’ day.
Do
Drink plenty of fluids but stick to water and herbal teas; avoid alcoholic beverages altogether.
Don’t
Snack – choose just one choice from each of the three sections mentioned below, and make sure you keep to the quantities specified.
Breakfast
Make it simple
- 100g blueberries with 150g low-fat plain yoghurt.
- Scrambled eggs (made with 2 beaten eggs and a splash of fat-free milk), served with some grilled tomatoes.
- 2 boiled eggs and a small glass of 100% orange juice.
- 2 oatcakes and 2tsp no-added-salt-and-sugar peanut butter.
- A Kellogg’s Special K Red Berries Cereal Bar, and 1 banana.
Lunch
Keep it light
Pastrami deli wrap
40g low-fat cream cheese; 2 slices pastrami; ½ red bell pepper, cut into strips; ¼ cucumber, diced; ¼ red onion, sliced; 1 slice low-fat Cheddar cheese – all in a 44g tortilla wrap.
Baked potato with creamy tuna
1 small baked potato. For the filling, mix together 100g canned tuna in brine, drained; ½tbsp light mayonnaise; a pinch of paprika; plus 1 celery stick, 1 spring onion and ½ red bell pepper, all chopped. Serve with salad leaves.
Italian Tricolore salad
½ avocado, 10 cherry tomatoes and 40g mozzarella cheese, drizzled with ½tsp avocado oil and 1tsp balsamic vinegar.
Other quick options
- 4 oatcakes, 1tbsp reduced-fat hummus, carrot and cucumber sticks, and 5 cherry tomatoes.
- 4 Ryvita, 2tbsp low-fat cream cheese mixed with 2tsp chopped chives, and 50g cooked prawns.
- Roast-beef (wafer thin) wholewheat sandwich, with rocket and beetroot. A pack of veg and fish sushi. Bowl of veg soup.
- Don’t snack – stick to one choice from each of the three sections, and make sure you keep to the quantities specified.
ALSO SEE: 7 top tips for following a plant-based diet
Dinner
Watch your portions!
Chicken stir-fry
Steak supper
100g fillet steak, grilled; a small baked sweet potato; and grilled tomatoes and mushrooms, sliced.
Pasta and prawns
Cook 50g wholewheat spaghetti, add 2tbsp low-fat cream cheese; 1 crushed garlic clove; 2tsp chopped chives; 40g cooked prawns and 60g cooked frozen peas, and return to a low heat to allow the cheese, peas and prawns to heat through.
Quick chicken fajitas
Spray a spritz of avo oil in a pan, add 1 chicken breast, diced, and cook for 10 minutes. Add 200g ready-made salsa to the pan, with ½ green bell pepper and ½ onion, both sliced, and cook for further 5 minutes. Divide mixture between two 44g tortilla wraps and top with a little crumbled feta cheese and chopped coriander.
Mushroom risotto
Put 100g mixed mushrooms, sliced, on a baking tray sprayed with olive oil, and roast in the oven for 15 minutes. In the meantime, spray a little olive oil in a pan and soften ½ onion, chopped; 1 stick celery, chopped; and 1 garlic clove, crushed.
Add 30g risotto rice to the pan and cook for 2 to 3 minutes. Gradually add 150ml hot chicken stock, stirring. When all the stock has been absorbed by the rice, add the mushrooms and a handful of fresh basil leaves, torn up.
Baked hake with ratatouille
Wrap 1 hake fillet with a slice of lemon and some mixed herbs in foil and bake at 200°C for about 20 minutes. Spritz a little olive oil into a pan and soften 1 garlic clove, crushed; and ½ onion, chopped.
Then add a small can chopped tomatoes; ½ courgette, sliced; ½ red bell pepper, chopped; and 3 mushrooms, sliced. Cook for 8 minutes or until soft.
ALSO SEE: This tasty white fish recipe with mango, olive and tomato salsa
