Yes, we know it’s a little early to be talking about the C word, but scarily, Christmas party season is just around the corner.
And if you feel less than your best after a summer of rosé, ice cream and barbecues in the sunshine, then we have the eating plan for you.
Our foolproof diet allows you to enjoy all the things you love – from burgers and curries to pasta and even a cheeky glass of wine – but still shed a stone in six weeks.
And there’s no need to count calories as The Sun’s nutritionist Amanda Ursell has done it all for you. All you have to do is choose three meals from our traffic-light system each day.
Too busy to cook? You’ll also find on-the-go options from your fave restaurants, coffee shops and chains, leaving you more time to get shopping for that perfect party outfit – bring on the glitter!
How it works
Red meals
Out and about
Eating Out:
- Pizza Express Margherita Classic
- Nando’s Lemon & Herb Chicken Wrap + Regular Corn On The Cob
- Jamie’s Italian Sirloin Steak + Superfood Salad
On the go:
- McDonald’s Big Mac + Small Chips
- Pret Posh Cheddar & Pickle Baguette
- Eat Ham, Cheese & Dijon Mustard Ciabatta + Mini Doughnuts
Ready meals:
- Marks & Spencer Sweet & Sour Chicken
- Waitrose Macaroni Cheese
- Asda Chicken Korma With Pilau Rice
Loaded hot dog with fries
(Serves 1)
- 100g oven fries
- 1tbsp oil
- 1/2 onion, chopped
- 80g hot dog sausages
- 1 x 30g cheese slice
- 1 x 80g hot dog roll
- 30g gherkins, sliced
- 20g tomato ketchup
Full English Breakfast
(Serves 1)
- 1 tomato, halved
- Worcestershire sauce
Pinch dried mixed herbs - 1 rasher back bacon
- 2 eggs
- Splash milk
- 200g baked beans
- 2 slices wholemeal bread
- 1tbsp HP Sauce
Beef Curry
(Serves 2)
- 1tsp vegetable oil
- 1 onion, peeled and finely chopped
- 200g stewing beef, cubed
- 1 yellow pepper, deseeded and finely chopped
- 1 carrot, peeled and diced
- 2 cloves garlic, peeled and crushed
- 1tbsp curry powder
- 1 x 400g tin chopped tomatoes
- 1tbsp mango chutney
- 1tbsp tomato purée
- 130g basmati rice
- 4 ready-to-eat poppadums
Avocado on toast with bacon
(Serves 1)
- 2 x 30g rashers lean back bacon
- 1 large avocado (around 200g)
- 2 x 40g slices wholemeal bread
Mushroom Risotto
(Serves 2)
- 15g low-fat spread
- 1 small onion, peeled and finely diced
- 250g risotto rice
- 150ml vegetable stock (or white wine), plus 600ml additional vegetable stock
- 250g mushrooms, sliced
- Fresh basil
- 160g green salad leaves
- 2 medium tomatoes, sliced
- 2tbsp French dressing
- 1tbsp Parmesan, grated
Amber meals
Out and about
Eating out:
- Jamie’s Italian Spicy ‘Nduja Meatballs
- Bill’s Granola Sundae
- ASK Italian Spinach & Ricotta Arancini
On the go:
- McDonald’s The BBQ & Bacon Chicken One
- Greggs Honey Roast Ham & Free Range
- Egg Salad Sandwich
- Subway Big Beef Melt 6in Sub
Ready meals:
- Ww Chicken & Chorizo Paella
- Asda Punchy Piri Piri Chicken Curry And Cajun Rice
- Morrisons Steak In Ale With Cheesy Mash
Fruity breakfast pots
(Serves 4)
- 300g ricotta
- 300g plain yoghurt
- 400g mixed frozen berries, defrosted
- 200g crushed oats
Chilli con carne
(Serves 4)
- 1tsp vegetable oil
- 1 stick celery, finely diced
- 1 carrot, peeled and finely chopped
- 1 onion, peeled and finely chopped
- 200g beef mince
- 1 x 400g can chopped tomatoes
- Pinch chilli powder
- 150g basmati rice
- 100g mushrooms, sliced
- 1 x 210g can kidney beans
Tucking into a posh salmon brekkie now can be an everyday treat!
Stuffed aubergines
(Serves 1)
- 1 x aubergine (around 250g)
- 100g fresh, frozen or canned ratatouille
- Pinch dried mixed herbs
- 60g feta cheese, diced
- 50g wholemeal breadcrumbs
Poached egg with smoked salmon and spinach
(Serves 1)
- 2 x medium eggs
- 1 English muffin
- 50g smoked salmon
- 40g spinach
Meatballs with dip and pitta
(Serves 2)
- Vegetable oil spray
- Small aubergine (around 150g), cut into 1cm pieces
- 250g turkey mince
- 1 egg white
- Few drops lemon juice
- 1/2tsp dried mixed herbs
- 200g chopped tomatoes
- 1 clove garlic, peeled and crushed
- 1 wholemeal pitta, warmed through
For the dip:
- 100g low-fat natural yoghurt
- 1 clove garlic, peeled and crushed
- 4cm chunk cucumber, grated
Green meals
Out and about
Eating out:
- Nando’s 1/2 portion Chicken Butterfly
- + Mixed Leaf Side Salad
- Jamie’s Italian Tomato Bruschetta
- Yo! Sushi Vegetable Yakisoba
On the go:
- Pret Egg & Spinach Protein Pot + 1 banana
- Costa Tomato & Basil Soup + Fruit Pot
- Café Nero Orzo Pasta & Mediterranean Veg
Ready meals:
- Asda Original Porridge Pot
- Quorn Vegetarian Chicken Slices
- WW Chocolate Brownies
Banana smoothie
(Serves 1)
- 1 ripe banana
- 100g fat-free Greek yoghurt
- 6 slices tinned peach (in juice)
- 100ml orange juice
Oaty bars
(Makes 24)
- 150g oats
- Zest 2 lemons
- 200g dried apricots, chopped
- 75g sultanas
- 300g mixed seeds (such as pumpkin and sunflower)
- Good pinch mixed spice or dried ginger
- 1 x 400ml can condensed milk
- 150g butter
Keep one of these bars in your bag for a yummy on-the-go brekkie
Apple crêpes
(Serves 6)
- 150g plain flour
- 2 eggs
- 300g skimmed milk
- 1tbsp olive oil
- 200g fat-free Greek yoghurt
- 2 apples, grated
Mushroom and herb omelette
(Serves 1)
- 2 eggs
- 1tbsp semi-skimmed milk
- 55g mushrooms, sliced
- 1tbsp vegetable stock
- 1tsp chives, chopped
Butternut squash and ginger soup
(Serves 4)
- 20ml olive oil
- 1 onion, finely chopped
- 1tsp runny honey
- 15g freshly grated ginger
- 800g butternut squash (frozen or fresh)
- 750ml vegetable stock
- 100ml single cream
- Paprika, to serve
- 1 x 40g slice wholemeal bread
Bruschetta with goat’s cheese topping
(Serves 4)
- 1tbsp olive oil
- 1 onion, peeled and finely chopped
- 1 clove garlic, peeled and crushed
- 2 tomatoes, diced
- Pinch mixed dried herbs
- Pinch crushed dried chillis
- 4 x 40g slices French bread
- 80g soft goat’s cheese
Spicy stir-fried duck
(Serves 5)
- 400g duck breasts, skin removed
- 2tsp five-spice
- 2tbsp olive oil
- 1 pear, peeled, cored and cubed
- 200g canned water chestnuts, drained and sliced
- 1tsp runny honey
- 3tbsp sherry vinegar
- 1tbsp light soy sauce
- 200g pak choi
- 150g bean sprouts
Snacks
- 1 x 125ml glass red or white wine
- 30g Fruit ‘n Fibre with skimmed milk
- 20g Brie with 1 small pear, sliced
- 20g dark chocolate
- 21g Kallo Belgian Dark Chocolate Rice Cake Minis
- 100g low-fat Greek yoghurt with 100g fruit
- Small skinny cappuccino
- 1/2 slice wholemeal toast with 10g peanut butter
- 150g grapes
Exercise
Super-charge your weight loss by doing 15 minutes of these exercises three times a week in 60-second bursts, resting for 15 seconds in between.
One day a week, do an hour of cardio, such as jogging or spinning.
Prisoner Squats
Stand up straight with hands behind your head.
Spread your feet at a distance of around half the width of your hips, toes pointing forward and knees in line with your toes.
Engaging your core, bring your bum towards the floor.
Stand back up without locking your knees.
The Superwoman
On your hands and toes, lift your left arm and your right leg together, then return to starting position. Alternate sides.
Keep your stomach engaged, back flat and chin up. Don’t look at the floor or drop your head, as this will cause neck strain.
Crunches
Place your hands above your head with elbows out to the side, legs bent and feet flat on the floor.
Move your upper body up 45 degrees, then back down.
Love-handle twists
Starting in a crunch position, bring your right elbow towards your left knee.
Alternate, crossing over each time to work the oblique muscles at the sides of your core.
- Food styling: Emily Jonzen
- Prop styling: Rachel Hale
- Model: Jess L at Alpha Agency
- See your GP before starting any diet or fitness plan
We tested Vogue's wine and egg crash diet from 1970
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