Want to know how much you can safely lose to look great? 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 inboldare free kj and you can eat as much as you like.Breakfast¾ cup (30g) multigrain Weetbix with 1 cup low fat milk and 1 nectarine.LunchMultigrain wrap with 1 boiled egg mashed with 1 tablespoon low-fat mayonnaise, lettuce and 1 slice light Jarlsberg cheese. 10 walnuts and 2 dried apricots.Dinner100g fillet steak strips with 100g baked sweet potato and zucchini, broccoli and snow pea stir fried in 1 tablespoon oyster sauce.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).

• 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

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

¾ cup (30g) multigrain Weetbix with 1 cup low fat milk and 1 nectarine.

Multigrain wrap with 1 boiled egg mashed with 1 tablespoon low-fat mayonnaise, lettuce and 1 slice light Jarlsberg cheese. 10 walnuts and 2 dried apricots.

100g fillet steak strips with 100g baked sweet potato and zucchini, broccoli and snow pea stir fried in 1 tablespoon oyster sauce.

Each 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).

Polite portionsHow to quickly determine portion sizes for your meals…

• 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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Want to know how much you can safely lose to look great? 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 inboldare free kj and you can eat as much as you like.Breakfast2 slices multigrain toast with ½ cup low fat ricotta and 1 small banana.Lunch1 medium multigrain wrap with 100g ham or turkey, rocket, 1 slice Light Jarlsberg cheese and 1 tablespoon low fat mayonnaise.Dinner100g pork fillet stir fried with carrots, red capsicum, snow peas and broccoli in 2 tablespoons oyster sauce and served with ½ cup cooked brown rice.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).

• 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

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

2 slices multigrain toast with ½ cup low fat ricotta and 1 small banana.

1 medium multigrain wrap with 100g ham or turkey, rocket, 1 slice Light Jarlsberg cheese and 1 tablespoon low fat mayonnaise.

100g pork fillet stir fried with carrots, red capsicum, snow peas and broccoli in 2 tablespoons oyster sauce and served with ½ cup cooked brown rice.

Each 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).

Polite portionsHow to quickly determine portion sizes for your meals…

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

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“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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Elton John opens up about battle with “severe” infection

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Want to know how much you can safely lose to look great? 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 inboldare free kj and you can eat as much as you like.BreakfastMultigrain Weetbix with 1 cup low fat milk and 1 peach or nectarine.Lunch2 California sushi rolls See recipe here, and 250mls mixed vegetable juice, see recipe here.Dinner½ cup cooked pasta with 100g lean mince mixed with 1 cup peas, carrots, mushrooms in ½ cup tomato pasta saucece.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).

• 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

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

Multigrain Weetbix with 1 cup low fat milk and 1 peach or nectarine.

2 California sushi rolls See recipe here, and 250mls mixed vegetable juice, see recipe here.

½ cup cooked pasta with 100g lean mince mixed with 1 cup peas, carrots, mushrooms in ½ cup tomato pasta saucece.

Each 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).

Polite portionsHow to quickly determine portion sizes for your meals…

• 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

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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

Want to know how much you can safely lose to look great? 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 inboldare free kj and you can eat as much as you like.Breakfast2 slices sourdough toast with grilled mushrooms (see recipe here) and a small skim coffee.Lunch150g (medium) jacket potato topped with small tin red salmon, ½ cup low fat ricotta and chopped tomato. 1 medium mango.DinnerHoney Soy Chicken Noodles. See recipe here.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).

• 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

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

2 slices sourdough toast with grilled mushrooms (see recipe here) and a small skim coffee.

150g (medium) jacket potato topped with small tin red salmon, ½ cup low fat ricotta and chopped tomato. 1 medium mango.

Honey Soy Chicken Noodles. See recipe here.

Each 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).

Polite portionsHow to quickly determine portion sizes for your meals…

• 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

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.

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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

Want to know how much you can safely lose to look great? 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 inboldare free kj and you can eat as much as you like.Breakfast2 poached eggs on 2 slices grain bread with 1 small glass (200ml) of vegetable juice, see recipe here.LunchChicken Greek Salad with 100g grilled chicken breast, 1 chopped cucumber, 3 Roma tomatoes, 50g reduced fat feta and 6 olives.DinnerHomemade pizza with 100g grilled chicken breast, mushrooms, tomato and rocket with a sprinkle of light cheese on multigrain wrap.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).

• 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

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

2 poached eggs on 2 slices grain bread with 1 small glass (200ml) of vegetable juice, see recipe here.

Chicken Greek Salad with 100g grilled chicken breast, 1 chopped cucumber, 3 Roma tomatoes, 50g reduced fat feta and 6 olives.

Homemade pizza with 100g grilled chicken breast, mushrooms, tomato and rocket with a sprinkle of light cheese on multigrain wrap.

Each 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).

Polite portionsHow to quickly determine portion sizes for your meals…

• 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

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

• 2 x Mango

• 2 x nectarine

• 2 x banana

• Small jar olives

• 1 x rocket

• 3 x carrot

• One x lettuce

• 5 x roma tomatoes

• 3 potatoes

• 500g pumpkin

• 500g piece of sweet potato

• 500g broccoli

• 200g snow peas

• One packet frozen peas

• 200g mushrooms

• 2 x capsicum

• 1 x cucumber

• 2 x Zucchini

• 1 bulb of garlic

• Bunch of parsley

• Bunch of chives

• Bunch of coriander

• One birdseye chilli

• 2 stalks celery

• Bunch Buk Choy

MEATS, FISH AND POULTRY

• 200g 97% fat free turkey or ham

• 150g salmon steak

• 100g fillet steak

• 100g pork fillet

• 100g lean mince

• 100g tuna in olive oil

• 600g chicken breast

• 100g red salmon

DAIRY

• 2l low fat milk

• 200g low fat ricotta

• One packet light Jarlsberg cheese

• 100g Reduced fat grated cheese

STAPLES

• 2 sushi rolls

• Vegetable juice

• One loaf wholegrain bread

• One packet pasta

• 90g of dried udon noodles

• One packet Multigrain Weetbix

• One packet of multigrain wraps

• One loaf sourdough bread

• One packet brown rice

• 1/2 pack of eggs

• 130g tin baked beans

• 130g chick peas

• Packet dried apricots

• 50g walnuts

• Tomato pasta sauce

• Sweet chilli sauce

• Mustard

• Honey

• Low fat mayonnaise

• Oyster sauce

• Olive oil

• 500ml Tomato juice

• Snacks from snacks list (see meal plans).

Have you missed a day? Don’t stress! You can catch up on all of the meal plans!

Related video:

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

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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

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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