Vicky's meal planner - 1,250 calories a day
Vicky says: “I never felt hungry or deprived on this diet, which meant I stuck to it.
“I worked to around 1,250 calories a day, which were split evenly between breakfast, lunch, dinner and snacks, and I didn’t cut out any food groups.
“If you do end up having a bacon sandwich after a night out with the girls, please don’t think it’s the end of the world!
“But grill your bacon and have it on brown bread. It’s not the best thing for you, but a little bit of what your body fancies does you good. Make up for it with two workouts in the afternoon.”
Choose one breakfast, lunch and dinner, plus one snack each day. Add 300ml skimmed milk or two small pots of fat-free yoghurt.
"I never felt hungry or deprived on this diet, which meant I stuck to it."
BREAKFASTS (250 calories each)
Blueberry and Maple Porridge
4tbsp porridge oats made with 135ml each skimmed milk and water, 2 handfuls blueberries, 1tsp maple syrup.
Apple, Fromage Frais and Almonds
1 chopped apple, 4tbsp fat-free fromage frais, 1tsp each honey and flaked almonds.
Scrambled Egg on Toast
1 scrambled egg, 1 slice wholegrain toast with 1tsp low-fat spread, plus 1 orange.
Bran flakes with Strawberries
5tbsp bran flakes with skimmed milk, 1 chopped apple, handful of strawberries.
Banana and Peanut Butter on Toast
1 slice wholegrain toast, 1tbsp peanut butter, and 1 banana, sliced.
LUNCHES (around 350 calories each)
Chicken Salad
1 grilled skinless chicken breast and salad: rocket, cucumber, lettuce, and ½ small red onion, two slices toast with 2tsp low-fat spread.
Greek Salad Pitta
1 pitta, 50g low-fat feta, ½ red pepper, 1 small red onion, cucumber. Plus 1 pear.
Chicken Soup
1 400g tin chicken and vegetable soup with 1 small granary roll. Plus 1 slice melon.
Lunch on The Move
A salad, sandwich, wrap or roll (around 350 calories).
Jacket Potato, Prawns and Salad
1 medium-sized jacket potato, 150g pack of cooked prawns, plus salad.
DINNERS (around 450 calories each)
Prawn and Veg Stir Fry
Fry garlic, ginger, chilli, 150g prawns and 300g stir-fry veg in 2tsp sunflower oil. Add 1tbsp soy sauce. Serve with 5tbsp cooked brown rice.
Tuna, Chick Pea and Couscous
6tbsp cooked couscous, 1 small tin chick peas, ½ small can tuna, ½ small red onion diced, ¼ chopped cucumber, fresh chopped coriander, parsley, lemon zest and juice, 1tsp olive oil, black pepper. Plus 1 Satsuma.
Creamy Veg Pasta
Fry chopped garlic, ½ small sliced onion, ½ leek, 1 carrot, ½ courgette, handful mange tout in 2tsp olive oil. Brown. Add 8 tbsp cooked pasta, fresh herbs, 4tbsp low-fat soft cheese. Add 1 tbsp grated Parmesan. Plus salad.
Steak and Chips
1 150g grilled fillet steak, 1 medium potato cut into wedges, brushed with olive oil and baked. Add salad. Plus 1 bowl fruit salad.
Salmon with Mediterranean Veg Roast
1/2 sliced red + green pepper, 1 small sliced red onion, 1 small courgette, 4 aubergine slices in 2tsp olive oil. Add 1 roasted salmon fillet. Plus 1 slice melon.
SNACKS (around 100 calories each)
Fresh fruit
• 1 kiwi fruit, handful of blueberries and a handful of grapes
• 1 banana
• 1 apple and 1 orange
• 1 pear and 1 kiwi fruit
Crackers
2 rye crisp breads with:
• 2tbsp low-fat soft cheese and 1 tomato
• 1tbsp reduced-fat hummus
• A handful prawns and 1tsp low-fat seafood dressing
• 1tbsp low-fat soft cheese and a handful of blueberries
Salads
Large bowl of salad with fat-free dressing or balsamic vinegar and:
• ½ small can tuna in water and 1tbsp sweetcorn
• ½ small avocado
• 4tbsp grated low-fat cheese
• 150g pack of cooked prawns
• 2 large slices lean ham
• 1 boiled egg and 1tsp low-fat mayo
Dips
Selection of vegetable crudités with:
• 5tbsp low-fat guacamole
• 3tbsp low-fat hummus
• 5tbsp tzatziki
Nuts
• 6 walnut halves
• 14 unsalted almonds
• 15 hazelnuts
• 1tbsp unsalted peanuts
Crisps
1 small packet of:
• Quavers
• Skips
• French Fries
• Ryvita Minis
• Snack-a-Jacks
Alcohol
• 1 small glass (125ml) red or white wine, plus a few gherkins and olives.
• 2 single measures (25ml) vodka or tequila with calorie-free mixer e.g., diet cola, soda water, fresh lime, slimline tonic.
