Everyone has thought about how to drop a dress size at some point in their lives, and normally we only think about losing a few pounds when we’ve got a special occasion coming up! Whether it be a big event like a wedding or a birthday party, or a long planned reunion with old friends – we all want look our best for that special diary date.


But how many times have you only started thinking about fitting into that fab new dress or favourite pair of jeans a week before the big day? You’re not alone! We’ve got a fantastic five day diet plan that really can help you drop a dress size in a week – problem solved!

Read on for the easy to follow five-day meal planner…


BREAKFAST – Bowl of fresh fruit salad topped with 3tbsp fat-free Greek yogurt and 1 tbsp chopped nuts of your choice.

SNACK – An orange and three brazil nuts.

LUNCH – A tortilla wrap stuffed with plenty of salad leaves, 2 tbsp low-fat hummus, 1 tbsp reduced-fat cheddar and 3 quartered cherry tomatoes.

DINNER – A large fillet of white fish such as cod or haddock, brushed with oil, seasoned with salt and pepper and grilled until just flaky. Squeeze over some lemon juice and serve with 150g low- fat oven chips and a large salad with no dressing.



BREAKFAST – A whole wheat English muffin, split and toasted and topped with a poached egg and served with a tomato, halved and grilled

SNACK – A kiwi fruit and tbsp mixed nuts.

LUNCH – Place a tinned peach in juice on a bed of lettuce leaves, top with 200g cottage cheese and 1 tbsp pumpkin seeds, and serve with 3 rye crisp breads and a tomato cut into wedges.

DINNER – Stir-fry either 150g lean beef OR Quorn, with a bag of stir-fry vegetables, ½ tsp Chinese five spice seasoning, 1 tbsp reduced-salt soy sauce, 1 tbsp tomato ketchup and a splash of water if you need it. Serve with 40g rice noodles (uncooked weight).



BREAKFAST – Small tin of reduced sugar and salt baked beans, served on a small slice of wholegrain or granary toast, with 3 sautéed mushrooms.

SNACK – A pot of fruit juice topped with 2tsp toasted sesame seeds.

LUNCH – Big bowl of salad, topped with 5 olives, 30g reduced-fat feta, and a small slice watermelon, cubed. Drizzle with 1tbsp fat- free dressing and serve with a small wholemeal pitta bread.

DINNER – Cook 40g wholemeal spaghetti. Drain, slice, and stir in 2 sundried tomatoes in oil. Add baby leaf spinach, 3 chopped olives, 1tbsp capers, and a small tin of tuna, drained. Reheat. Serve with salad and no dressing.



BREAKFAST – Thick slice of wholegrain bread spread with 2tsp peanut butter and topped with half a sliced banana. Plus a glass of fruit juice.

SNACK – 2 satsumas and 1tbsp snacking seeds of your choice.

LUNCH – 150g baked sweet potato topped with a small tin of mackerel in spicy tomato sauce, served with a large salad with no dressing. One pear.

DINNER – Saute a chopped onion in a couple of squirts of spray oil until cooked. Add half a tin of red kidney beans, a small tin of tomatoes, 2 tbsp sweetcorn, ½ mixed herbs, pinch of chilli, and season. Serve with 30g brown rice (uncooked weight) and a large mixed salad with no dressing.



BREAKFAST – A scrambled egg with 50g smoked salmon or flaked cooked salmon, served with a tomato cut into wedges and 2 rye crispbreads.

SNACK – An apple and 8 almonds

LUNCH – A wholegrain sandwich filled with 2 slices cold roast beef, 1 sliced tomato, 2tbsp horseradish sauce or mustard, and plenty of dark green salad leaves. Try a low-fat fruit yogurt for dessert.

DINNER – Marinate a skinless chicken breast in 2tsp olive oil, 2tsp lemon juice and a couple sprigs of fresh thyme. Bake at 180 C, Gas 4 for about 20-30 mins until cooked through and the juices run clear when you pierce the chicken at its thickest part. Serve with 4 new potatoes and plenty of steamed cauliflower and broccoli.


Looking for a bit of variety? Try any of these meals swapped in for one of the days above! You could still lose up to 1lb a day by following these easy and delicious one day meal plans…

Day 1 meals

BREAKFAST – 40g Kellogg’s All-Bran topped with 2 tbsp blueberries, 1tbsp chopped walnuts and 120ml skimmed milk.

LUNCH – 1 medium salmon fillet or chicken breast, grilled, served on top of lettuce leaves, handful fresh herbs, parsley and basil, sprinkled with lemon juice and 2 sprays of olive oil. 1 small wholegrain roll.

DINNER – 90g lean roast beef served with 1 medium baked sweet potato, 4tbsp greens, such as spinach, kale, broccoli, sautéed in 1 tbsp olive oil and 1 tbsp crushed garlic. Small tub melon cubes.


Day 2 meals

BREAKFAST – Smoothie made with a handful of fresh or frozen mixed berries, 1 small banana, peeled and chopped, 1tbsp almond butter and 120ml almond milk.

LUNCH – Ready-made Greek salad, or combine 1 small bag crunchy lettuce with tomato and cucumber slices, 60g crumbled feta cheese, 1tbsp olive oil, fresh lemon juice, plus 3 black olives, pitted and halved.

DINNER – Medium thin-crust margherita pizza. 1 cup fresh greens of your choice (e.g. spinach, kale, broccoli) sautéed in 1tsp olive oil and 1tsp crushed garlic. Treat yourself to a pot of low-fat rice pudding for dessert.


Discover how to make low carb pasta at home below and save calories!


Looking for more mouthwatering low cal recipes? We’ve got you covered!