Drop a dress size in a fortnight with our Ultimate Pre-Party Diet — and it’s the easiest eating plan with calorie-slashing food swaps
Over two weeks you can expect to drop around 7lb, by following these simple recipes with ingredients you will already have in your cupboard
DOES your favourite going-out dress feel a bit snug compared to last party season? Don’t worry, us too.
But before you reach for those stomach-sucking power pants that will leave you feeling more vacuum-packed than va-va-voom, try our Ultimate Pre-Party Diet.
Over two weeks you can expect to drop around 7lb, or roughly a dress size.
As nobody has time to slave in the kitchen at this time of year – or the cash for expensive extra ingredients in the food shop either – our plan by nutritionist and author of The 5:2 Cookbook Angela Dowden involves minimal cooking and uses many ingredients you’ll already have in your cupboard.
How to get started
Choose one breakfast, lunch and dinner each day from our pick ’n’ mix selection.
If you’re still peckish, you can select a snack from the list to keep the munchies at bay.
On the plan you’ll eat around 1,300 calories a day.
It’s packed with filling high-fibre foods and lean protein so you won’t go hungry.
Plus, the controlled salt levels and potassium-rich foods like fruit and vegetables will help you get rid of excess fluid and lose that uncomfortable bloated feeling.
Good luck and let us know how you get on by telling us at and tweeting us .
Snack attack
STOP mid-afternoon choc and crisp cravings with these under-100-cals options.
- 100g prawns with 1tbsp sweet chilli sauce.
- 2 level tsp peanut butter spread on cucumber sticks.
- 5-7 cherry tomatoes, halved and spread with 30g full-fat soft cheese.
- A 150ml glass of red or white wine can also be a once-a-week treat.
Bloat-free brekkies
(Around 300 cals)
Avo & beans
Heat 1/2 can reduced sugar and salt baked beans. Serve on 1 slice wholemeal toast, topped with a few slices of avocado.
Malt yoghurt bowl
Chop 1 slice of malt loaf into small cubes then chop 1 peach. Swirl through 150g full-fat Greek yoghurt.
Simple cereal
Pour 125ml semi-skimmed milk over 40g bran flakes. Serve with a small banana.
Hot pot
Mix 40g porridge oats with 125ml water and 125ml semi-skimmed milk. Bring to the boil and simmer for 2-3 mins, stirring continuously. Stir in 50g blueberries and 15g dried chopped cranberries.
Weekend huevos rancheros
Brush 1 low-fat tortilla wrap with 1tsp oil and bake for 5-10 mins until crisp. Meanwhile, fry one large egg in 1tsp oil and gently warm 2tbsp supermarket-bought salsa.
Serve the fried egg on the tortilla and drizzle the salsa on top. Sprinkle with chopped coriander.
Light lunches
(Around 400 cals)
Pesto pasta
Mix 125g cooked pasta with 2tsp pesto, lots of rocket or watercress leaves, crunchy red pepper strips, 1dsp pine nuts and 1dsp grated Parmesan cheese.
Greek baked potato
Bake a 220g potato and top with 50g crumbled feta cheese, 15g olives and lots of chopped cucumber.
Pack-and-go sarnie
Spread two medium slices wholemeal bread with 1 1/2 level tsp butter and fill with salad such as spinach, grated carrots and radishes (no avocado).
Add 40g houmous, 75g skinless chicken or tuna.
Easy Caesar
Serve half a bag of a supermarket Caesar salad kit with dressing, topped with 5 cherry tomatoes, halved, and 1 medium cooked skinless chicken breast.
Souper quick
Heat 1/2 600g carton New Covent Garden Slow Roast Tomato soup.
Serve with 1 wholemeal bagel spread with 30g full-fat soft cheese.
GOOD BOOZE NEWS! A 150ml glass of red or white wine can also be a once-a-week treat.
Flab-fighter dinners
(Around 500 cals)
Lamb kebabs
Thread 100g lean lamb, 1 red pepper and a handful of mushrooms on to skewers.
Grill and serve with 1/2 pouch microwaveable wholegrain rice with quinoa and a large green leafy salad drizzled with 1tsp olive oil and balsamic vinegar.
Salmon ratatouille
Stir-fry 1/2large courgette, 1 pepper, 1/2 medium red onion and 1/2 aubergine then simmer with 1 x 400g can plum tomatoes and a pinch dried mixed herbs.
Grill 1 salmon fillet and serve with 3 boiled new potatoes and the ratatouille.
Veg and cheese omelette
Fry 1/2 courgette, 1/2 red onion and 1/2 red pepper in 1tsp oil.
Pour over 2 beaten eggs mixed with 1tbsp milk and cook until set.
Top with 1tbsp grated cheese. Grill until the cheese browns. Serve with salad and 1 box microwave chips.
Chicken chilli stir-fry
Fry 1 clove garlic, crushed, with chopped chilli (to taste) in 2tsp oil.
Add 150g thinly sliced chicken breast, stirring until sealed, then tip in 1/2 bag stir-fry veg (or chop 150g your own veg) and 1tbsp reduced-salt soy sauce.
Stir-fry over a medium/high heat until the veg is tender and chicken is cooked through. Serve with 65g (pre-cooked weight) brown rice.
Instant weeknight option
Choose one 400 cals or fewer ready meal (weighing at least 400g) and add a salad of watercress, rocket or spinach. Finish with a bowl of berries with 1tbsp full-fat Greek yoghurt.
Five calorie-slashing swaps
- Mock mocha
Cals saved: 415
If you love a cream-laden coffee mocha try adding a dash of chocolate extract to a black coffee instead. - Cold comfort
Cals saved: 141
Swap your Ben & Jerry’s for frozen banana: freeze a chopped banana until solid, then whizz in a blender until smooth. - Faux fizz
Cals saved: 140
Ditch shop-bought sodas for homemade versions. Add a sprig of rosemary or a dash of cider vinegar to sparkling water. - Cheese partner
Cals saved: 34
Swap black grapes for blackberries – they have less than half the cals and taste great with cheese. - Spice is nice
Cals saved: 26
Change a sprinkle of sugar for a dash of cinnamon – it’s calorie-free and adds sweetness and warmth to cereal or yoghurt.
- Hair: Elvire Roux at Carol Hayes Management
- Make-up: Bethan Owens
- Model: Lena at MOT Models
