Lose 10lbs in four weeks

The four week plan is designed so that you lose a total of 10 lbs, you should lose 8 lbs of body fat, and during the first week its normal to lose an additional 2 lbs as your body gets used to less calories and loses some of it’s glycogen stores (held in water) as well as fat. One pound of body fat is equivalent to 3,500 kcal, so 8 pounds equals a deficit of 28,000 kcal. An average height/build, sedentary male requires approximately 2500 kcal per day so over 28 days you need to maintain a 1000 kcal deficit each day.

This means you will be consuming 1500 kcal per day, broken down as follows:

  1. Breakfast 400 kcal
  2. Lunch 300 kcal
  3. Dinner 600 kcal
  4. Snacks 2 x 100 kcal

5 x 400 kcal breakfasts

Fruity porridge

You will need:

  1. 3 tbsp. porridge oats
  2. 500ml semi-skimmed milk
  3. Pinch of salt
  4. 1 tsp. brown sugar
  5. 1 tbsp. apple sauce
  6. 1 tbsp. sultanas

Do this: 
Bring the milk to simmering point in a non-stick saucepan. Add the oats slowly and stir continuously until the mixture starts to simmer again. Stir in the salt and sugar and then turn down the heat and allow to cook for 10 minutes. Just before serving stir in the apple sauce and sultanas.

Have with:
Glass of apple juice
Fancy a change?

Swap the apple sauce and sultanas for:
1 small banana sliced and 1 tbsp. blueberries.
2 tsp. honey and 2 tsp. chopped hazelnuts.

Cooked breakfast

You will need:

  1. 1 small can of baked beans
  2. Splash of Worcestershire sauce
  3. 5 mushrooms, sliced
  4. 2 lean rashers of bacon, rind removed
  5. 1 slice of wholemeal bread

Do this:
Heat the baked beans in a pan, sprinkle with a little Worcestershire sauce to spice them up a bit. Meanwhile, place the mushrooms and bacon under a hot grill and grill for a 2-3 minutes each side. When everything is nearly ready, toast the bread in a toaster. Serve the beans on the toast, with the mushrooms and bacon.

Have with: 
Small bottle of probiotic yoghurt drink
Fancy a change?
Swap the bacon for
A reduced fat sausage, grilled and then sliced into chunks and mixed into the beans
2 grilled slices of gammon

Scrambled eggs

You will need:

  1. 2 eggs
  2. 1 tbsp. semi-skimmed milk
  3. 1 tsp. low fat spread
  4. 25g smoked salmon, roughly chopped into small pieces
  5. 1 English muffin

Do this: 
Crack the eggs into a bowl, add the milk, season and beat together using a fork. Melt the low fat spread in a non-stick saucepan. Just before adding the eggs, split the muffin and toast in a toaster. Then add the egg mixture to the pan and using a wooden spoon, gently stir, until the eggs start to cook through. Remove from the heat when they are still a bit sloppy, as they will continue to cook. Stir in the smoked salmon pieces and serve on the toasted muffin.

Have with: 
Glass of orange juice
Fancy a change?
Swap the smoked salmon for
Smoked mackerel
Honey roast ham

Cereal day

40g (4 tbsp.) wholegrain cereal with 200ml semi-skimmed milk

Have with:
200ml bottle of smoothie
Fancy a change?
Swap for: 
30g (3 tbsp.) muesli
50g (5 tbsp.) puffed wheat or rice

Greek yoghurt

  1. 200g tub low fat Greek yoghurt mixed with 2 tsp. honey, 2 tsp. flaked almonds, 1 chopped fresh fig

Have with:
Skinny latte
Fancy a change?
Swap the honey, almonds and fig for:
3tbsp. mixed berry compote
4 tbsp. mixed fruit salad

5 x 300 kcal lunches

Baked potato

You will need:

  1. 1 medium baking potato
  2. 1 tsp. olive oil
  3. 1 tsp. salt
  4. 1 small can of crab meat (in brine)
  5. 1 tbsp. reduced calorie coleslaw

Do this: 
Pre-heat the oven to 200C/gas mark 6. Smear the potato with the oil and then coat with the salt. Place the potato on a baking tray and bake for 50 minutes. Mix the crabmeat with the coleslaw, split the potato and serve in the potato.

Have with: 
Bottle of water
Fancy a change?
Swap the crabmeat for:
Half a small can of tuna
2 tbsp. cooked prawns

Butternut squash soup

You will need:

  1. (serves 2)
  2. 1 butternut squash
  3. few sprigs of rosemary
  4. Spray of oil
  5. 150g canned red lentils
  6. 1 onion, finely chopped
  7. 900ml vegetable stock
  8. freshly ground pepper

Do this:
Halve the squash and, using a spoon, scoop out the seeds and fibrous flesh. Cut the squash into smaller chunks and place in a roasting tin. Spray with a little oil, sprinkle over the rosemary and season. Roast in a preheated oven, 200C/gas mark 6, for 45 minutes.

Meanwhile, spray a little oil into a large saucepan, add the onions to soften, add the lentils and stock, bring to the boil and simmer for 10 minutes. Season to taste. Remove the squash from the oven and scoop out the flesh, mash with a fork and add to the soup and simmer for 20 minutes.

Have with: 
A wholemeal roll
Fancy a change?
Swap the butternut squash for:
roasted red peppers and tomatoes
roasted parsnips

Couscous

You will need:

  1. 100g couscous
  2. 200ml boiling water
  3. Half a red pepper, diced
  4. 1 spring onion, chopped
  5. 1 tbsp. fresh parsley, chopped
  6. 1 tbsp. canned chickpeas
  7. 2 small falafels, quartered

Do this: 
Add the boiling water to the couscous and allow to stand for 3 minutes until all the water has been absorbed. Fluff with a fork and mix in all the other ingredients.

Have with: 
Can of diet drink
Fancy a change?
Swap the falafel for:
30g feta cheese
1 spicy sausage, chopped

Panini

  1. 50g panini roll, grilled with 25g half fat mozzarella, 2 slices of wafer thin ham (reduced salt) and a sliced tomato

Have with: 
Glass of light cranberry juice
Fancy a change?
Swap the filling for:
ricotta and roasted vegetables
turkey, brie and cranberry sauce

Sushi

  1. Tray of 6 pieces of fish (tuna/smoked salmon) sushi

Have with: 
Mug of green tea
Fancy a change?
Swap the fish for:
Beef
Tofu

5 x 600 kcal dinners

Thai prawn stir fry

You will need:

  1. 250 g Chinese egg thread noodles
  2. 1 spray of oil
  3. 2 spring onions, diagonally sliced
  4. Small piece of root ginger, peeled and grated
  5. 1 tbsp Thai curry paste
  6. 100 g frozen peas
  7. 150 g cooked peeled large prawns
  8. soy sauce to serve

Do this: 
Break the noodles into a large bowl. Pour over enough boiling water to cover. Stir and toss the noodles in the water and then leave on one side for 6-8 minutes.

Meanwhile, heat a wok and spray with oil. Stir-fry the onions and ginger until softened. Stir in the curry paste and stir-fry for a further 2 minutes. Stir in the peas and prawns. Reduce the heat, cover and cook for 3 minutes.

Drain the noodles and add to the wok, toss well to coat. Serve with the soy sauce.

Have with: 
Bowl of mango and melon fruit salad
Fancy a change?
Swap the prawns for:
Quorn pieces
Chicken pieces

Chilli con carne

You will need: (serves 2)

  1. 1 spray of oil
  2. 200g red kidney beans
  3. 300g extra lean minced beef
  4. 1 onion, peeled and diced
  5. 1 green pepper, deseeded and diced
  6. 1 green chilli, chopped
  7. 1 tsp. chilli powder
  8. 2 tsp. paprika
  9. 2 tsp. cumin
  10. 1 tbsp tomato puree
  11. 400g can of tomatoes


Do this: 

Dry fry the mince in non-stick frying pan until fully browned. Remove the mince. Heat the oil in the pan and add the onion, pepper, chilli, chilli powder, paprika and cumin, cook until soft. Add the tomatoes and the mince, stir thoroughly and keep over a medium heal for 20 minutes. Add the kidney beans and cook for a further 5-10 minutes. Serve with 180g boiled rice.

Have with: 
A glass of red wine/ bottle of lager
Fancy a change?
Swap the kidney beans, chilli and spices for:
1 carrot and 1 stick of celery, finely chopped and 2 tsp. oregano to make bolognaise sauce, serve with spaghetti
1 carrot, finely chopped and a small can of baked beans to make cottage pie, serve with mashed potato

Vegetarian Moussaka

You will need: (serves 2)

  1. 2 aubergines, sliced
  2. 4 courgettes, sliced
  3. spray of olive oil
  4. 25g grated low fat cheese
  5. Tomato and bean sauce:
  6. 400g can of chopped tomatoes
  7. 1 tbsp tomato puree
  8. 1 onion, peeled and diced
  9. 120g canned black eye beans
  10. 1 clove garlic
  11. 1 tsp oregano
  12. 1 tsp allspice
  13. 150ml white wine
  14. Salt and pepper

Do this: 
Pre-heat the oven to 180C/gas mark 5. Place the slices of aubergine and corgette in a colander sprinkle with salt and leave to drain for 10 minutes and then rinse well. Place slices in baking tray, spray with a little oil and roast in the oven until they start to char slightly. Heat a few sprays of oil in a frying pan, add the onion and garlic to soften, add the tomatoes, tomato puree, wine, oregano and spice, bring to boil, reduce heat allow to simmer for 20 minutes, then stir in beans. Layer aubergines and courgettes with tomato sauce in a shallow ovenproof dish and top with the grated cheese, bake for 1 hour.

Have with: 
A pot of rice pudding
Fancy a change?
Swap the beans for:
veggie mince
lean minced lamb

Chicken Puttanesca

You will need: (serves 2)

  1. 2 skinless chicken breasts
  2. Spray oil
  3. 1 clove of garlic, finely chopped
  4. 1 red chilli, finely chopped
  5. 400g can of chopped tomatoes
  6. 1 tbsp. tomato puree
  7. 100g black olives, roughly chopped
  8. Half a tbsp. capers
  9. Handful of fresh basil leaves, torn

Do this:
Heat the oil in the frying pan and add the chicken breasts and cook for 2-3 minutes on each side. Transfer the chicken to a plate and add the garlic and chilli to the pan, fry for about 30 seconds and then add the tomatoes, tomato purée, olives, capers, chopped basil and some seasoning. Stir well and bring to a gentle simmer, then replace the chicken breasts in the pan. Simmer for 40-45 minutes, uncovered, until the chicken has cooked and the sauce has reduced and thickened. Serve with 120g cooked pasta.

Have with: 
A slice of low fat garlic bread
Fancy a change?
Swap the chicken for:
1 can of tuna (in spring water) and 4 anchovies, stir in with the tomatoes
100g cooked scallops, stir in 10 minutes before the end

Lamb chop

1 lean lamb chop, fat removed, grilled or baked, with 200g new potatoes, 100g frozen peas and 100g sweetcorn

Have with: 
2 scoops of mango sorbet
Fancy a change?
Swap the lamb chop for:
1 lean grilled sirloin steak
1 tuna steak

30 x 100 kcal snacks

  1. 1 medium banana
  2. 1 matchbox sized piece of half fat cheddar (40g)
  3. 2 low fat cream crackers with 1 tbsp. low fat soft cheese
  4. 150ml drinking yoghurt
  5. 2 tbsp. low fat hummus with carrot sticks
  6. 10 olives
  7. 5 Brazil nuts
  8. 1 pot of low calorie yoghurt
  9. 3 breadsticks with 1 tbsp. spicy salsa
  10. 1 slice of rye bread with 1 slice of pastrami and a smear of mustard
  11. 20g mixed nuts and raisins
  12. 3 dates or dried figs
  13. 3 tbsp. tzatziki with cucumber sticks
  14. 1 rye crispbread with 2 tsp. peanut butter
  15. 150ml glass of wine
  16. 1 bottle of lager
  17. 1 double gin and slimline tonic
  18. 1 slice of wholemeal toast with 1 tsp. of low fat spread and marmite
  19. 1 mini fruit scone/mini muffin
  20. 2 Jaffa cakes/fig rolls
  21. 4 squares of chocolate
  22. 1 slice of malt loaf
  23. 1 mug of hot chocolate made with semi-skimmed milk
  24. 1 bag of Quavers/Skips/Wotsits
  25. 1 Scotch pancake with 1 tsp. honey
  26. 1 toasted crumpet with 1 tsp. low sugar jam
  27. 1 finger of carrot cake
  28. Half a can of tomato soup
  29. 3 tbsp. guacamole and pepper sticks
  30. 1 picnic egg