Free Weight Loss Plans – Week 1

By far the easiest and cheapest way to lose weight is a weight loss plan using easy and quick meals and recipes in one simple healthy diet plan. To lose weight in just one week you can follow this free weight loss plan and try these simple tips:

Switch to weight loss food varieties of milk and spreads, and try an interesting variety of fruit and vegetables. Boredom often leads to snacking, so book some interesting activities.

Exercise: Plan a walk for each day to a different destination, such as the library or park.

Daily essentials: Drink at least 6 glasses of water throughout the day.

Snacks: Enjoy 2 oatcakes with a cup of tea mid-morning and in the afternoon between lunch and Supper: At other times, eat fresh fruit or raw chopped vegetables.

Dressings: Use light mayonnaise or olive oil with balsamic vinegar or lemon juice to dress salads.

Herbs & spices: Try sprinkling dried or fresh herbs over different dishes and salads to add flavour without fat!

Healthy diet plan:


Breakfast: Pear smoothie (tinned pears in juice blended with natural yoghurt).

Lunch: Tuna & sweetcorn wrap with light mayonnaise.

Supper: Mashed potato & vegetarian sausage with gravy.

Kiwi fruit blended with fromage frais


Breakfast: Wholegrain toast with reduced sugar jam / marmalade

Lunch: Fresh egg pasta with a tablespoon of pesto stirred through

Supper: Steamed vegetables on bed of rice, courgettes, green beans, carrots

Apple crumble with natural yoghurt


Breakfast: Bran-based cereal with slices of banana

Lunch: Mushroom soup & soft wholemeal roll

Supper: Fresh egg noodles with soy sauce & spoon of peanut butter stirred through



Breakfast: Wholegrain toast & boiled egg

Lunch: Mixed leaf salad with lettuce, watercress & rocket. Serve with 2 slices mozzarella cheese & beef tomato

Supper: Fusilli pasta with fresh garlic & grated cheese

Frozen summer berries with crème fraiche


Breakfast: Kiwi & banana smoothie (fresh fruit, natural yoghurt, milk & honey)

Lunch: Mushroom omelette with salad

Supper: Spicy Tiger Prawn Stir Fry

Serves 2


2x 65g blocks medium egg noodles

½ tsp sesame oil

1 tsp chillies, finely chopped

1 tsp garlic, crushed

1 tsp ginger

1 small red onion, sliced

3-4 spring onions

200g tiger prawns, shelled

100g Chinese cabbage, shredded, or beansprouts

1 tbsp lime juice

1 tbsp light soy sauce

1 tbsp sweet chilli sauce

50ml Chinese rice wine


Bring a pan of water to the boil; add the noodles; return to boil & simmer for 3-4 minutes. Drain & return to pan; drizzle with ½ tsp sesame oil & shake to coat. Set aside. Heat a wok or large pan over a hot heat & add remaining sesame oil. When smoking, add the chillies, garlic, & ginger. Stir fry for half a minute.

Add the red onion, spring onions & prawns. Stir fry for 3-4 minutes (until prawns turn brown around the edges. Add the Chinese cabbage/beansprouts, lime juice, soy sauce, sweet chilli sauce, pre-cooked noodles & rice wine. Stir fry for a further 3-4 minutes or until noodles are heated through. Serve immediately.

Dessert: Strawberries with lemon syrup


Breakfast: Wholegrain toast with scrambled egg & sliced tomato

Lunch: Baked potato with 1 tablespoon grated cheese & finely chopped raw onion


Vegetable Lasagna

Serves 2 with salad


8 lasagna sheets, cooked

1 cup lean minced beef

½ cup mushroom, sliced

1 small onion, chopped

1 jar tomato sauce for pasta

2 carrots, grated

4 tbsp low fat cottage cheese

1 ball low fat mozzarella cheese, sliced


Cook the mince with a little oil in a frying pan; drain any fat. Add mushrooms & onion. In an oven-proof dish, create layers of mince & vegetables, cottage cheese, carrots, mozzarella & sauce with lasagne sheets between each layer. Top with the remaining sauce poured over the top. Bake for 35 minutes at 170°C.

Dessert. Grilled bananas with Greek yoghurt.


Breakfast: Baked beans on toast with one rasher lean bacon.

Lunch: Macaroni cheese with fresh salad.

Supper: Chicken fillet in tomato pasta sauce with boiled new potatoes.

Natural yoghurt sprinkled with nuts and honey.

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