Vicky Pattison’s diet meal planner
Vicky Pattison recently lost three stone and has gone from a size 16 to a tiny size 6-8. She shared her diet plan with Closer magazine so you can do the same.
“I never felt hungry or deprived on this diet, which meant I stuck to it. I worked to around 1,250 calories a day, which were split evenly between breakfast, lunch, dinner and snacks, and I didn’t cut out any food groups. If you do end up having a bacon sandwich after a night out with the girls, please don’t think it’s the end of the world! But grill your bacon and have it on brown bread. It’s not the best thing for you, but a little bit of what your body fancies does you good. Make up for it with two workouts in the afternoon.”
Vicky Pattison’s menu planner
– 1,250 calories a day
– Choose one breakfast, lunch and dinner, plus one snack each day.
– Add 300ml skimmed milk or two small pots of fat-free yogurt.
Breakfast – 250 calories each
Blueberry and maple porridge – four tablespoons porridge oats made with 135ml skimmed milk and 135ml water, two handfuls of blueberries, and one teaspoon maple syrup.
Apple, fromage frais and almonds – one chopped apple, four tablespoons fat-free fromage frais, one teaspoon honey and one teaspoon flaked almonds.
Scrambled egg on toast – one scrambled egg, one slice wholegrain toast with one teaspoon low-fat spread, plus one orange.
Bran flakes with strawberries – five tablespoonsbran flakes with skimmed milk, one chopped apple, and a handful of strawberries.
Banana and peanut butter on toast – one slice wholegrain toast, one tablespoon peanut butter, and one sliced banana.
Lunch – around 350 calories each
Chicken salad – one grilled skinless chicken breast and salad: rocket, cucumber, lettuce, and ½ small red onion, two slices toast with two teaspoons low-fat spread.
Greek salad pitta – one pitta, 50g low-fat feta, ½ red pepper, one small red onion, cucumber. Plus one pear.
Chicken soup – one 400g tin chicken and vegetable soup with one small granary roll. Plus one slice of melon.
Lunch on-the-go – A salad, sandwich, wrap or roll (around 350 calories).
Jacket potato, prawns and salad – one medium-sized jacket potato, 150g pack of cooked prawns, plus salad.
Dinner – around 450 calories each
Prawn and veg stir fry – Fry garlic, ginger, chilli, 150g prawns and 300g stir-fry veg in two teapsoons sunflower oil. Add one tablespoon soy sauce. Serve with five tablespoons cooked brown rice.
Tuna, chick pea and couscous – six tablespoonscooked couscous, one small tin chick peas, ½ small can tuna, ½ small red onion diced, ¼ chopped cucumber, fresh chopped coriander, parsley, lemon zest and juice, 1tsp olive oil, black pepper. Plus one satsuma.
Creamy veg pasta – Fry chopped garlic, ½ small sliced onion, ½ leek, one carrot, ½ courgette, handful mange tout in two teaspoons olive oil. Brown. Add eight tablespoon cooked pasta, fresh herbs, four tablespoons low-fat soft cheese. Add one tablespoon grated Parmesan. Plus salad.
Steak and chips – one 150g grilled fillet steak, one medium potato cut into wedges, brushed with olive oil and baked. Add salad. Plus one bowl fruit salad.
Salmon with mediterranean veg – Roast ½ sliced red and green pepper, one small sliced red onion, one small courgette, four aubergine slices in two teaspoons olive oil. Add one roasted salmon fillet. Plus one slice of melon.
Snacks – around 100 calories each
Fresh fruit – 1 kiwi fruit and a handful of blueberries and a handful of grapes, 1 banana, 1 apple and 1 orange, or 1 pear and 1 kiwi fruit.
Crackers – 2 rye crisp breads with: 2tbsp low-fat soft cheese and 1 tomato, 1tbsp reduced-fat hummus, a handful prawns and 1tsp low-fat seafood dressing, or 1tbsp low-fat soft cheese and a handful of blueberries.
Salads – Large bowl of salad with fat-free dressing or balsamic vinegar and: ½ small can tuna in water and 1tbsp sweetcorn, ½ small avocado, 4tbsp grated low-fat cheese, 150g pack of cooked prawns, 2 large slices lean ham, or 1 boiled egg and 1tsp low-fat mayo.
Dips – Selection of vegetable crudités with: 5tbsp low-fat guacamole, 3tbsp low-fat hummus, or 5tbsp tzatziki.
Nuts – 6 walnut halves, 14 unsalted almonds, 15 hazelnuts, or 1 tablespoon unsalted peanuts.
Crisps – one small packet of: Quavers, Skips, French Fries, Ryvita Minis, or Snack-a-Jacks.
Alcohol – 1 small glass (125ml) red or white wine, plus a few gherkins and olives, or 2 single measures (25ml) vodka or tequila with calorie-free mixer e.g., diet cola, soda water, fresh lime, slimline tonic.
