Here’s our famous eating plan which could help you lose a STONE in six weeks for your office Christmas party

THE NO-DIET DIET is back! And our famous eating plan – which could see you lose a stone in six weeks – is tastier than ever.

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.

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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!

Red meals

Loaded hot dog with fries

(Serves 1)

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• 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

1. Cook the oven chips according to packet instructions.
2. Heat the oil in a frying pan and add the chopped onion. Fry over a gentle heat until soft and caramelised.
3. Prepare the hot dogs according to packet instructions. Once cooked, wrap in the cheese slices and serve in the halved roll. Top with the fried onions, sliced gherkins and ketchup and serve the chips on the side.

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

1. Brush each cut side of the tomato with Worcestershire sauce, then sprinkle over the dried herbs and grill.
2. Grill the bacon on each side for a few minutes until cooked to your liking. Keep warm.
3. Crack the eggs into a pan and beat with the milk and a pinch of black pepper, then scramble. At the same time, heat the beans and toast the bread.
4. Serve the eggs, toast, tomato, bacon and beans with a dollop of 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

1. Heat the oil in a non-stick pan and gently cook the onion for 5 minutes. Add the beef and brown over a low heat, stirring regularly.
2. Add the pepper, carrot and garlic with 1tbsp water and cook for a further 5 minutes. Mix in the curry powder.
3. Add the tomatoes, chutney and purée and simmer for 20 minutes.
4. Meanwhile, cook the rice according to pack instructions, then serve alongside the curry and poppadums.

Avocado on toast with bacon

(Serves 1)

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• 2 x 30g rashers lean back bacon
• 1 large avocado (around 200g)
• 2 x 40g slices wholemeal bread

1. Grill the bacon to your liking. Meanwhile, peel and slice the avocado and toast the bread.
2. Arrange the avocado slices on top of the toast and top with the grilled bacon.

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

1. Melt the spread in a pan and gently fry the onion until softened, which should take around 10-15 minutes. Stir regularly.
2. Add the rice and stir well, then pour in the 150ml stock or white wine. Bring to the boil and stir until the stock has almost evaporated.
3. Add a ladle of stock from the 600ml batch along with the mushrooms and basil. Season
   to taste.
4. Once this ladleful has evaporated, stir in the rest of the stock. Keep it simmering until all the liquid is absorbed.
5. Make a salad with the leaves, tomatoes and dressing.
6. Stir the Parmesan into the risotto and serve with the salad.

Amber meals

Fruity breakfast pots

(Serves 4)

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• 300g ricotta
• 300g plain yoghurt
• 400g mixed frozen berries, defrosted
• 200g crushed oats

1. Mix the ricotta and yoghurt together and add the berries.
2. Stir in almost all of the oats then serve sprinkled with the remaining 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

1. Heat the oil in a non-stick pan and cook the celery, carrot and onion for 10 minutes, stirring continuously. Add the mince and stir until browned.
2. Add the tomatoes and chilli powder then bring up to a simmer. Cook on a low heat for 15 minutes. Add the mushrooms and kidney beans, stir, then simmer for a further 10 minutes.
3. Meanwhile, cook the rice according to pack instructions.
4. Season the chilli well, then serve with the rice.

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

1. Preheat the oven to 200°C/fan 180°C/gas mark 6.
2. Cut the aubergine in half and bake, cut-side-up, for 40 minutes. Cool slightly, scoop out the flesh and mix with the ratatouille.
3. Place the aubergine and ratatouille mix in a pan and heat until piping hot. Stir in the herbs, some freshly ground black pepper and the feta.
4. Spoon the mix back into the aubergine skin, top with the breadcrumbs and place under the grill for a few minutes to crisp up.

Poached egg with smoked salmon and spinach

(Serves 1)

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• 2 x medium eggs
• 1 English muffin
• 50g smoked salmon
• 40g spinach

1. Poach the eggs and drain. Slice an English muffin in half and toast.
2. Blanch the spinach and drain very well.
3. Layer each muffin half with the spinach, then the smoked salmon and finally a poached egg. Grind over some black pepper and serve.

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

1. Spray a non-stick frying pan with vegetable oil. Add the aubergine and cook for 8-10 minutes until soft, then set aside.
2. Put the mince, egg white, lemon juice and dried herbs in a bowl. Mix everything together and shape into an even number of small balls.
3. Spray a non-stick frying pan with the oil and add the meatballs, cooking in batches until golden.
4. Add the aubergine, tomatoes and garlic. Cover and cook on a low heat for 20 minutes.
5. To make the dip, mix the yoghurt, garlic and cucumber.
6. Serve the meatballs with the yoghurt dip and half a pitta each.

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Green meals

Banana smoothie

(Serves 1)

• 1 ripe banana
• 100g fat-free Greek yoghurt
• 6 slices tinned peach (in juice)
• 100ml orange juice

1. Place all the ingredients into a blender. Blitz and serve in a long glass with some crushed ice.

Oaty bars

(Makes 24)

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• 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

1. Preheat the oven to 160°C/fan 140°C/gas mark 4.
2. Line a 31 x 23cm baking tray with baking paper. Mix together the oats, lemon zest, dried apricots, sultanas, seeds and spice.
3. Heat the condensed milk and butter over a low heat.
4. Once combined, mix in the dry ingredients. Spoon the mixture into the baking tray and level with the back of a spoon. Bake in the oven for 25 minutes.
5. Remove from the oven, cut into 24 bars and allow to cool. The bars can be kept in an airtight container for a few days.

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

1. Sift the flour and salt into a bowl and beat in the eggs. Add half the milk and blend, then pour in the rest plus 300ml water. Mix until smooth.
2. Heat the oil in a pan, pour in a sixth of the batter and cook for 1-2 minutes on each side. Continue until all the batter is used up. Add a dollop of yoghurt and a sprinkling of apple to each crêpe, and serve.

Mushroom and herb omelette

(Serves 1)

• 2 eggs
• 1tbsp semi-skimmed milk
• 55g mushrooms, sliced
• 1tbsp vegetable stock
• 1tsp chives, chopped

1. Lightly beat the eggs in a bowl with the milk and some salt and pepper.
2. Put the mushrooms in a non-stick pan, add the vegetable stock and cook with the lid on.
3. Meanwhile, heat a non-stick frying pan and pour in the egg mix. Just before it’s firm, drain the mushrooms and add, along with the chives. Fold over and transfer to a plate to serve.

Butternut squash and ginger soup

(Serves 4)

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• 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

1. Heat the oil in a frying pan, then add the onion and fry for 7-10 minutes over a low heat, stirring constantly, until soft and opaque.
2. Add the honey, grated ginger and butternut squash. Stir in the vegetable stock, then bring to the boil and simmer for 20 minutes.
3. Stir in 100ml single cream and blend with a hand blender until smooth. Sprinkle with paprika and serve with the 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

1. Heat the oil in a small pan before adding the onion and cooking for 8-10 minutes until softened. Add the garlic and cook for a minute.
2. Add the tomatoes and cook for 10 minutes, stirring continuously, then add the herbs, chillis and some black pepper.
3. Place the bread under the grill for 1-2 minutes. Remove and spread 20g goat’s cheese on each slice. Top with the tomato mix and serve.

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

1. Cut the duck breasts into thin strips. Place in a bowl and mix well with the five-spice.
2. Heat the oil in a heavy-based pan or wok. Stir-fry the duck for 2-3 minutes and then add the pear and water chestnuts.
3. Stir in the honey, vinegar and soy sauce. Once it’s bubbling, simmer for 2 minutes. Turn up the heat again, add the pak choi and stir-fry for a further minute. Then add the bean sprouts and cook for another minute before serving.

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

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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

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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

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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

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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