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Digital Subscriptions > Healthy Food Guide > The Essential Guide to Losing Weight Recipe Collection > A slimmer, healthier you in just 14 DAYS…

A slimmer, healthier you in just 14 DAYS…

This is no crash diet. Our 14-day plan works because it helps you drop excess lbs slowly – and keep them off. The delicious daily menus make it easy

On average we’ll have gained 5lb over Christmas. Bearing in mind we’ve had weeks of nights out, treats and over-stuffed fridges, many of us could be looking at even more! So if your waistband is feeling snug, read on.

Losing weight in the cold, dark months of January and February is a daunting prospect, but that’s where we come in. Our plan isn’t a restrictive diet. Instead, it provides enjoyable healthier options that will fill you up. By eating three proper meals and two snacks a day – every day – you’ll not only reverse those festive gains, but find it easier to stick with healthy eating for good.

Our 14-day kickstart plan is the best way to start. The recipes, devised by the Healthy Food Guide food and nutrition team, are basically your favourite meals made healthier – all low-calorie and containing essential nutrients. After that, use the recipes in this collection to keep you going. You’ll find more online at

HFG recipe consultant Phil Mundy doesn’t use added salt and watches the fat and sugar content, so you won’t experience low blood-sugar episodes and those dreaded slumps that have you heading to the biscuit barrel.

We don’t ban food groups so you can enjoy bread, pasta and so on, but in healthy portion sizes (which means sticking to the amounts shown in our ingredients lists). You can even choose a glass of wine with your dinner as one of your ‘snack’ options.

To maximise weight loss, make sure you also follow the government’s recommended 150 minutes of exercise a week – and factor in some cardio to help with fat burning.

A combination of eating well and taking regular exercise really is the way to stay fit, healthy and energised. Here’s how to get started…

Your plan made easy

1SIMPLY FOLLOW THE DAILY MENUS. It’s fine to swap meals around or replace them with another recipe from this collection with a similar calorie content. You should aim to lose around 1–2lb a week (although you may lose a little more when you start out, as your body adapts to a new way of eating).

2IT DOESN’T MATTER WHEN YOU EAT YOUR SNACKS. You can combine them if you prefer, or even add them to meals. If you only have a little weight to lose, you may want to miss out one of the snacks. If you have a lot of weight to lose or are male, you may like to add an extra snack.

3AS WELL AS YOUR MEALS and snacks, have 300ml skimmed milk every day for a burst of bone-building calcium and protein to keep you feeling fuller for longer. Drink milk on its own, use in hot drinks or blend with some of the fruit in each day’s menu to make a shake.

4THIS PLAN CONTAINS PLENTY OF FRUIT AND VEG, so you should easily achieve five-a-day – and probably closer to seven-plus, which studies have found may boost our health even more. If you find you’re still hungry, simply serve bigger portions of vegetables or salad with meals.

5AVOID ADDING EXTRA CALORIES, but don’t miss out on taste. Drizzle salads with balsamic or white wine vinegar, or look for readymade dressings that are virtually calorie-free.

6KEEP HYDRATED but don’t drink your calories. Stick with water, tea and coffee (with milk from your daily allowance and a sweetener such as stevia instead of sugar), herbal and fruit teas, and calorie-free soft drinks.


Find more recipes online at

Guide to recipe symbols & nutrition analysis


• Nutrition is calculated using McCance and Widdowson’s The Composition of Foods, Seventh Edition, but may vary slightly depending on your ingredients.

• All recipes are approved by Diabetes UK as suitable for people with diabetes.

• We use standard UK measurements, where 1tbsp is 15ml and 1tsp is 5ml.

• For gluten- and dairy-free recipes, we recommend you check all product labels.

• In vegetarian recipes, use a vegetarian cheese substitute if you avoid animal rennet.

Day 1


5tbsp branflakes with 2 chopped dates, 1tbsp chopped hazelnuts and skimmed milk 330kcal


1 skinny cappuccino and 1 apple 120kcal


1 serving tuna, green bean and lentil bowl with yogurt dressing 285kcal

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About Healthy Food Guide

At last, a long-term plan for weight loss! If you’ve relied on extreme diets before, you’ll love our brand new plan, which focuses on making small changes that add up to long-term weight loss. Start off with our dietitian’s kickstart 14-day menu plan, then try the rest of our low- calorie recipes with nutrition symbols to help you choose foods for your particular needs. Keep going and be inspired by the HFG readers who ditched the fads, lost weight and feel great. They’re still enjoying food to the full, and the changes they’ve made can work for you, too. Make it today and keep that unhealthy weight off for good.