Drop a Dress Size in a Week Diet
Drop a dress size! Part TWO of our 30 Day Flat Tummy meal plan
Shave inches off your waist in four weeks- and get a flat tummy like Cheryl Fernandez-Versini- with Closer's 30-Day Flat Tummy Challenge
Welcome to week two of Closer's 30-day flat tummy challenge! Inspired by Cheryl Fernandez-Versini, our easy-to-follow diet and exercise plan will help you lose up to 10lbs and drop a dress – you'll find all the recipes you need below. As well as breakfast, lunch and dinner you can have one treat and one snack a day, so you won't go hungry. Don't worry if you missed the first week of the diet and exercise plan, just Here's what to do…Week ONE of your 30 Day Challenge meal plan!
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Simply follow the daily menus. If you don't like some of the suggested meals, simply swap them for ones from other days that you do like. But vary your choices so you get a good mix of nutrients.
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As well as each daily menu, have an extra 300ml skimmed milk each day to use in tea, coffee or to make fat-free lattes and cappuccinos.
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As well as your breakfast, lunch and dinner, you're also allowed ONE snack and ONE treat each day. You can eat these when you want but the snack is especially good to have around an hour before exercising to give you energy for your workout.
Check out our 30 Day Challenge fitness plan- complete with videos
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Can't be bothered to cook or prefer to grab breakfast or lunch on the go? For breakfast, choose something with around 250 calories – fruit, yogurt, a cereal bar or a porridge pot are all good options. For lunch, choose a sandwich, roll, wrap, salad or sushi tray with around 350 calories. For a quick and easy ready meal for dinner, choose one with around 400 calories and serve it with lots of salad on the side.
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If you find you're hungry, add extra veg or salad to meals. Toss salads with balsamic vinegar or a little fat-free dressing.
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Drink plenty of water to stay hydrated and fill you up. It's fine to drink tea, coffee and herbal and fruit teas for variety. For a fizzy fix, choose sparkling water with a dash of fresh lemon or lime juice.
Check out our amazing daily diet menu!
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BreakfastBeans on toast: Top 1 slice wholegrain toast with 1tsp low-fat spread and 1 small pot reduced-sugar and reduced-salt baked beans.LunchItalian tricolour salad: Chop ½ small ball reduced-fat mozzarella cheese, ½ small avocado and 2 chopped ripe tomatoes into bite sized pieces and toss with basil, lemon juice and balsamic vinegar to serve. Serve with a 5cm piece granary baguette.DinnerFish pie: Steam 170g white fish then remove any bones, flake and mix with 2tbsp garden peas, snipped chives and 1tbsp reduced-fat crème fraiche. Put in a small ovenproof dish and top with 1 medium-sized potato, mashed with 1tbsp skimmed milk. Bake for 10 min until the top is golden and serve with steamed carrots and broccoli.Veggie option: replace this dish with a 400-calorie vegetarian ready meal.
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BreakfastApple cereal: Serve 2 Shredded Wheat with 1 chopped apple and skimmed milk.LunchCottage cheese and chive jacket potato: Top 1 large jacket potato with 3tbsp low-fat cottage cheese mixed with 4 chopped spring onions and chives, and serve with salad. Plus 1 clementine.DinnerSteak and roasted veg: Roast a handful of chopped butternut squash, a handful each of cherry tomatoes and small mushrooms, 1 small sliced red onion, ½ sliced red pepper and fresh herbs in 1tsp olive oil until cooked through. Serve with 1 small grilled lean rump steak. Veggie option: replace the steak with a Tesco Meat-free Red Onion and Goatu2019s Cheese Tart.
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BreakfastTomatoes on toast: Top 2 slices wholegrain toast with 2 ripe tomatoes, black pepper, fresh basil and 1tsp olive oil. Plus 1 satsuma.LunchSushi and fruit salad: Serve 1 medium-sized box of sushi (around 300 calories) and 1 small tub fruit salad.Veggie option: replace the sushi with a 300-calorie vegetarian salad or sandwich.DinnerGreen vegetable penne pesto: Mix 6tbsp cooked wholewheat penne with steamed green beans, asparagus and broccoli (all cut into bite-sized pieces) and mix with 1tbsp pesto. Heat through and serve with 1tbsp Parmesan and salad. Plus 1 clementine.
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BreakfastHomemade muesli: Mix together 2tbsp each of oats and branflakes, 1tbsp raisins, and 2tsp mixed nuts and seeds, and serve with skimmed milk.LunchCheese and biscuits: Serve 4 rye crispbreads with 2 slices lean ham, 4tbsp low-fat cottage cheese, 1 sliced tomato and cucumber. Plus a handful of grapes.Veggie option: replace the ham with another 2tbsp low-fat cottage cheese or 2 canned pineapple rings in juice (drained).DinnerGrilled lamb with rosemary potatoes: Cut 1 medium-sized potato into cubes and roast with 1tsp olive oil and fresh rosemary until cooked through. Serve with 1 grilled lean loin lamb chop and steamed baby corn and mangetout with 2tsp mint sauce.Veggie option: Replace the lamb with 2 Quorn burgers.
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BreakfastApricot cereal: Serve 6tbsp branflakes with 4 chopped dried apricots and skimmed milk.LunchTomato soup and bread: Serve ½ carton fresh tomato soup with 1 slice wholegrain toast topped with 1tbsp grated reduced-fat cheese, melted. Plus 1 pot fat-free fruit yogurt and 1 apple.DinnerPrawn kebabs with salad and brown rice: Thread 10 King prawns and cherry tomatoes onto two skewers. Brush with a little olive oil and lemon juice and grill until cooked. Serve with 6tbsp cooked brown rice, salad and 3tbsp guacamole.Veggie option: replace the prawns with 50g marinated tofu.
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BreakfastGreek-style banana: Top 1 sliced banana with 1 small pot fat-free Greek yogurt and 1tsp each of flaked almonds and honey.LunchChicken and rice salad: Mix 5tbsp cooked brown rice with 1 grilled skinless chicken breast, watercress, 3 spring onions, ½ green pepper and 2tbsp tzatziki.Veggie option: replace the chicken with ½ can mixed beans and an extra 1tbsp cooked brown rice.DinnerSpaghetti Bolognese: Dry fry 100g lean minced beef, crushed garlic and 1 small onion until brown. Add 1 sliced carrot, a handful of sliced mushrooms, ½ can chopped tomatoes, 1tbsp tomato purée, mixed herbs, black pepper and 150ml reduced-salt beef stock. Simmer until the veg are cooked through and the sauce thickened. Serve with 100g cooked wholewheat spaghetti and salad.Veggie option: replace the beef mince with 165g Quorn mince and use vegetable stock.
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Have one a day, pick fromu2022 2 rye crispbreads with 2tbsp low-fat cottage cheese and sliced kiwiu2022 Mini pitta with 1 boiled eggu2022 20 unsalted almondsu2022 1 Shredded Wheat, skimmed milk and 2 handfuls of blueberriesu2022 Banana shake (1 banana blended with 200ml skimmed milk)u2022 3 slices lean ham spread with 3tbsp low-fat cottage cheese and sliced cucumber, rolled upu2022 ½ carton veg or tomato soup
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Have one a day, pick from: u2022 1 slice malt loaf with 1tsp low-fat spread and a low-cal hot chocolateu2022 30g plain chocolateu2022 12 tortilla chips dipped into salsau2022 Wholegrain toast with 1tbsp Nutellau2022 Medium (175ml) glass of white or red
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Source: https://closeronline.co.uk/diet-body/diet-recipes/drop-dress-size-part-two-30-day-flat-tummy-meal-plan/
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