Want to know how much you can safely lose to look great? Then follow our healthy meal plan!

Here is what you will need to follow week one’s daily meal plans of the Woman’s Day 30 day diet.

PRODUCE

• 1red onion

• 8 green onions

• 3 red capsicums, seeded

• 2 telegraph cucumber

• Punnet cherry tomatoes

• Bunch of mint

• Bunch of coriander

• Bunch basil

• One bulb garlic

• Handful Rocket

• 1 avocado

• 2 butter lettuce

• 2 Tomato

• 200g broccoli

• 4 x carrots

• 1 tin beetroot

• 100g green beans

• 500g mushrooms

• 500g sweet potato

• 2 x dried apricots

• 2 x zucchini

• 3 x Mango

• Two limes

• One avocado

• One long red chilli

• One birdseye chilli

MEATS, FISH AND POULTRY

• 300 rump steak, trimmed, sliced thinly

• 200g scotch fillet steak

• 100g lean beef fillet

• 100g lean pork fillet

• 100g lean mince

• 100g tin red salmon

• 150g fish fillet

• 300g chicken breast

• 10 green prawns

• 97% fat free bacon

• 100g 97% fat free turkey

• 100g 97% fat free ham

DAIRY

• 200g low fat vanilla yoghurt

• 1 packet Light Jarlsberg cheese

• 2l Low fat milk

• ½ cup grated extra light tasty cheese

• 100g grated reduced fat cheese

• 100g reduced fat feta

• Small tub low fat icecream

STAPLES

• LSA mix (from health food store)

• Protein powder (health food store)

• 2 x Wholegrain roll

• Packet of wholemeal tortillas

• Packet of pasta

• Packet of brown rice

• Packet of wholegrain wraps

• Loaf of wholegrain bread

• Packet of Ryvita crackers

• Packet of Multigrain Weetbix

• Box of frozen berries

• 4 x eggs

• 130g tin baked beans

• Marinated feta

• Small jar of olives

• 10 walnuts

• 500mls vegetable juice

• Free salad dressing (ranch, Caesar)

• Tomato pasta sauce

• Low fat mayonnaise

• Vanilla essence

• Olive oil

• Burrito seasoning

• Water

• Oyster sauce

• Sweet chilli sauce

• Chilli sauce

• Kecap Mani (sweet soy sauce).

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Want to know how much you can safely lose to look great? Slim yourself down at the click of a button and then follow our healthy meal plan!

When it comes to losing weight, just like everything in life we need to a little bit of inspiration to achieve our goals. If you’re serious about budging the unbudgeable, providing yourself with visual reference for you diet plans is a good start; so we’re proud to bring you the Woman’s Day virtual diet makeover.

The rules:

• On top of the meal plan, you can treat yourself to two snacks from our list (see below) every day;

• For more weight loss choose lower kj snacks;

• Two or three cups of instant tea and coffee with a dash of skim milk also permitted on top of this;

• All beakfasts on the four week diet are interchangeable with other breakfasts, lunches with lunches and dinners with dinners;

• Have four alcohol free days a week.Top tip: Please note foods in bold are free kj and you can eat as much as you like.Breakfast1 teaspoon protein powder with 200mls low fat milk, 1 teaspoon LSA (linseed, soy and almond mix) and ¾ cup mixed berries with a few drops of vanilla essence.LunchSmall tin salmon with large green salad, ¼ avocado and 1 small wholegrain roll. 10 walnuts or almonds.Dinner150g grilled fish fillet with 1 cup (150g) baked sweet potato with tomato and cucumber salad topped with 20g marinated feta.SnacksEach day choose from any two of the following:1 apple + 1 Baby Bel cheese (700kJ);

• 10 wholegrain rice crackers + ¼ cup low fat dip (600kj);

• Vegetable sticks + ¼ cup low fat hommus (600kJ);

• 4 Vita Weats + 2 slices reduced fat cheese (600kJ);

• 1 piece of fruit (400kJ);

• 100g low fat yoghurt (400kJ);

• Small skim Latte (400kJ);

• 2 corn thins + 1 tablespoon no added sugar peanut butter (400kJ);

• One row dark chocolate (420kJ);

• 1 Chocolate Paddle Pop (450kJ);

• Mango Weis Bar (400kJ);

• 1 slice raisin toast (400kJ);

• Small glass wine (150mls) (400kJ);

• 2 Redskin Chews (170kj);

• One Chuppa Chup (220kj);

• 5 pieces of chewing gum (125kg).

Top tip: Please note foods in bold are free kj and you can eat as much as you like.

• 1 apple + 1 Baby Bel cheese (700kJ);

• 10 wholegrain rice crackers + ¼ cup low fat dip (600kj);

• Vegetable sticks + ¼ cup low fat hommus (600kJ);

• 4 Vita Weats + 2 slices reduced fat cheese (600kJ);

• 1 piece of fruit (400kJ);

• 100g low fat yoghurt (400kJ);

• Small skim Latte (400kJ);

• 2 corn thins + 1 tablespoon no added sugar peanut butter (400kJ);

• One row dark chocolate (420kJ);

• 1 Chocolate Paddle Pop (450kJ);

• Mango Weis Bar (400kJ);

• 1 slice raisin toast (400kJ);

• Small glass wine (150mls) (400kJ);

• 2 Redskin Chews (170kj);

• One Chuppa Chup (220kj);

• 5 pieces of chewing gum (125kg).

• 1 serve of rice or pasta = a fist

• 1 piece of meat, fish or chicken = the size and width of a deck of cards

• 1 serve of cheese = one slice, or 4 small cubes that could fit in a matchbox

• 1 serve of butter = your fingertip

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Next

Want to know how much you can safely lose to look great? Slim yourself down at the click of a button and then follow our healthy meal plan!

When it comes to losing weight, just like everything in life we need to a little bit of inspiration to achieve our goals. If you’re serious about budging the unbudgeable, providing yourself with visual reference for you diet plans is a good start; so we’re proud to bring you the Woman’s Day virtual diet makeover.

The rules:

• On top of the meal plan, you can treat yourself to two snacks from our list (see below) every day;

• For more weight loss choose lower kj snacks;

• Two or three cups of instant tea and coffee with a dash of skim milk also permitted on top of this;

• All beakfasts on the four week diet are interchangeable with other breakfasts, lunches with lunches and dinners with dinners;

• Have four alcohol free days a week.Top tip: Please note foods in bold are free kj and you can eat as much as you like.BreakfastBreakfast wrap with 1 egg in wholegrain wrap with sliced tomato, rocket, 1 slice 97% fat free bacon and 1 tablespoon low fat mayonnaise.Lunch50g of 97% fat free ham or turkey on 2 slices grain bread with 1 slice light Jarlsberg cheese, ¼ avocado, tomato and lettuce. 2 apricots .Dinner½ cup cooked pasta with 100g grilled chicken breast, 6 olives, ½ zucchini, ½ cup tomato pasta sauce and 2 tablespoons reduced fat cheese.SnacksEach day choose from any two of the following:1 apple + 1 Baby Bel cheese (700kJ);

• 10 wholegrain rice crackers + ¼ cup low fat dip (600kj);

• Vegetable sticks + ¼ cup low fat hommus (600kJ);

• 4 Vita Weats + 2 slices reduced fat cheese (600kJ);

• 1 piece of fruit (400kJ);

• 100g low fat yoghurt (400kJ);

• Small skim Latte (400kJ);

• 2 corn thins + 1 tablespoon no added sugar peanut butter (400kJ);

• One row dark chocolate (420kJ);

• 1 Chocolate Paddle Pop (450kJ);

• Mango Weis Bar (400kJ);

• 1 slice raisin toast (400kJ);

• Small glass wine (150mls) (400kJ);

• 2 Redskin Chews (170kj);

• One Chuppa Chup (220kj);

• 5 pieces of chewing gum (125kg).

Top tip: Please note foods in bold are free kj and you can eat as much as you like.

• 1 apple + 1 Baby Bel cheese (700kJ);

• 10 wholegrain rice crackers + ¼ cup low fat dip (600kj);

• Vegetable sticks + ¼ cup low fat hommus (600kJ);

• 4 Vita Weats + 2 slices reduced fat cheese (600kJ);

• 1 piece of fruit (400kJ);

• 100g low fat yoghurt (400kJ);

• Small skim Latte (400kJ);

• 2 corn thins + 1 tablespoon no added sugar peanut butter (400kJ);

• One row dark chocolate (420kJ);

• 1 Chocolate Paddle Pop (450kJ);

• Mango Weis Bar (400kJ);

• 1 slice raisin toast (400kJ);

• Small glass wine (150mls) (400kJ);

• 2 Redskin Chews (170kj);

• One Chuppa Chup (220kj);

• 5 pieces of chewing gum (125kg).

• 1 serve of rice or pasta = a fist

• 1 piece of meat, fish or chicken = the size and width of a deck of cards

• 1 serve of cheese = one slice, or 4 small cubes that could fit in a matchbox

• 1 serve of butter = your fingertip

Now to Love

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Previous

I’m a certified gym rat and these are all the essentials I swear by

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Sponsored by %%sponsor_name%%

Beyond the Oura Ring: trendy wearable smart rings you’ll love!

Native ad body.

Sponsored by %%sponsor_name%%

Stay ahead of your running game with the best sneakers on the market

The Block’s Jasmin Neuwen is battling breast cancer

“I would give up every gold medal I’ve ever won to have a child”: Ariarne Titmus sheds light on her ovarian tumour surgery

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Sponsored by %%sponsor_name%%

Smash your fitness goals with one of the best treadmills to purchase in Australia

Aussie Olympian Harry Garside swears by these tips to help with sleeping habits

MasterChef alumni Tommy Pham welcomes TWO new babies into the world

Elton John opens up about battle with “severe” infection

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Sponsored by %%sponsor_name%%

Next

Want to know how much you can safely lose to look great? Slim yourself down at the click of a button and then follow our healthy meal plan!

When it comes to losing weight, just like everything in life we need to a little bit of inspiration to achieve our goals. If you’re serious about budging the unbudgeable, providing yourself with visual reference for you diet plans is a good start; so we’re proud to bring you the Woman’s Day virtual diet makeover.

The rules:

• On top of the meal plan, you can treat yourself to two snacks from our list (see below) every day;

• For more weight loss choose lower kj snacks;

• Two or three cups of instant tea and coffee with a dash of skim milk also permitted on top of this;

• All beakfasts on the four week diet are interchangeable with other breakfasts, lunches with lunches and dinners with dinners;

• Have four alcohol free days a week.Top tip: Please note foods in bold are free kj and you can eat as much as you like.Breakfast¾ cup (30g) Bran cereal OR 2 Multigrain Weetbix with 1 cup low fat milk and 1 small mango.Lunch4 Ryvita crackers with ¼ avocado, 50g smoked salmon, sliced tomato and cucumber. 100g (1/2 cup) low fat vanilla yoghurt and ½ cup mixed berries.Dinner100g Lean beef fillet steak on 1 cup mashed pumpkin with green beans and broccoli. 1 scoop low fat ice cream with mixed berries.SnacksEach day choose from any two of the following:1 apple + 1 Baby Bel cheese (700kJ);

• 10 wholegrain rice crackers + ¼ cup low fat dip (600kj);

• Vegetable sticks + ¼ cup low fat hommus (600kJ);

• 4 Vita Weats + 2 slices reduced fat cheese (600kJ);

• 1 piece of fruit (400kJ);

• 100g low fat yoghurt (400kJ);

• Small skim Latte (400kJ);

• 2 corn thins + 1 tablespoon no added sugar peanut butter (400kJ);

• One row dark chocolate (420kJ);

• 1 Chocolate Paddle Pop (450kJ);

• Mango Weis Bar (400kJ);

• 1 slice raisin toast (400kJ);

• Small glass wine (150mls) (400kJ);

• 2 Redskin Chews (170kj);

• One Chuppa Chup (220kj);

• 5 pieces of chewing gum (125kg).

Top tip: Please note foods in bold are free kj and you can eat as much as you like.

• 1 apple + 1 Baby Bel cheese (700kJ);

• 10 wholegrain rice crackers + ¼ cup low fat dip (600kj);

• Vegetable sticks + ¼ cup low fat hommus (600kJ);

• 4 Vita Weats + 2 slices reduced fat cheese (600kJ);

• 1 piece of fruit (400kJ);

• 100g low fat yoghurt (400kJ);

• Small skim Latte (400kJ);

• 2 corn thins + 1 tablespoon no added sugar peanut butter (400kJ);

• One row dark chocolate (420kJ);

• 1 Chocolate Paddle Pop (450kJ);

• Mango Weis Bar (400kJ);

• 1 slice raisin toast (400kJ);

• Small glass wine (150mls) (400kJ);

• 2 Redskin Chews (170kj);

• One Chuppa Chup (220kj);

• 5 pieces of chewing gum (125kg).

• 1 serve of rice or pasta = a fist

• 1 piece of meat, fish or chicken = the size and width of a deck of cards

• 1 serve of cheese = one slice, or 4 small cubes that could fit in a matchbox

• 1 serve of butter = your fingertip

Now to Love

Related stories

Previous

I’m a certified gym rat and these are all the essentials I swear by

Native ad body.

Sponsored by %%sponsor_name%%

Beyond the Oura Ring: trendy wearable smart rings you’ll love!

Native ad body.

Sponsored by %%sponsor_name%%

Stay ahead of your running game with the best sneakers on the market

The Block’s Jasmin Neuwen is battling breast cancer

“I would give up every gold medal I’ve ever won to have a child”: Ariarne Titmus sheds light on her ovarian tumour surgery

Warning: Hot water bottle burns left me scarred for life

Native ad body.

Sponsored by %%sponsor_name%%

Smash your fitness goals with one of the best treadmills to purchase in Australia

Aussie Olympian Harry Garside swears by these tips to help with sleeping habits

MasterChef alumni Tommy Pham welcomes TWO new babies into the world

Elton John opens up about battle with “severe” infection

Native ad body.

Sponsored by %%sponsor_name%%

Next