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Free Online Diet Plan

low calorie snack

Online Diet Menu for DAYS 1 - 10

Follow our simple diet plan to get back into shape - New Diet - New Start - New You!

Step 1 - be strict ! Clear out all the goodies: the chocolates, biscuits, sweets, cake, etc. If you don't get rid of it it will call to you!

Step 2 - follow our latest 2017 diet plan - it's well balanced, varied and it's all about eating healthily. Rotate the options to suit your lifestyle and try to plan ahead so you always have a healthy option available.

Remember to keep portion sizes down and always err on the size of caution when you're measuring out.

Eating a healthy breakfast is a good idea, if you skip it you'll often find you reach a real low mid -morning, and be tempted to reach for a quick sugary snack.

Don't overdo the cereal portion, try to choose wholewheat options and stay clear of sugary breakfast cereals. Choosing wholegrain foods (with a low GI index) will help maintain your energy levels and fight off hunger as they are absorbed slowly.

Try to make lunch at home and take it with you to work, it's much cheaper, healthier and you've got a far better chance of staying slim if you aren't in the market for buying food at lunchtime.

Our view is that the best diet is one which is sustainable so don't worry about having an occasional treat, if it helps you stick to the straight and narrow. If you want to print out the suggestions for reference when you're shopping or thinking about what to eat go to our easy print diet planner. Also try our handy Diet Tips and Motivation Page

Mid-morning snack
Diet Tips


1 cup of tea/coffee using skimmed or semi-skimmed milk

porridge made with half a measure of skimmed or semi-skimmed milk and water, with either a handful of fresh blueberries or raisins or tsp honey

a banana

Chicken and vegetable soup and a rice cake and one piece of fruit
2 fish cakes - homemade or shop-bought with large mixed salad
Try to drink around 1.5 litres water a day


orange juice

1 slice of granary toast ( no butter) with 2 scrambled eggs

small fruit salad
small jacket potato with reduced sugar and salt baked beans
Try and exercise daily - just a brisk walk or a bike ride for half an hour will speed up your weight loss


fruit smoothie -homemade or shop-bought
2 oatcakes and cottage cheese
wholemeal pitta with mackerel or tuna and iceberg lettuce and a tomato - use a smear of low cal mayonnaise to make it moist.
Sunday dinner - roast meat and two veg. Use mashed potatoes (made with low cal spread not butter) instead of roast spuds and keep the portion size small. No stuffing/yorkshire pud or crackling!
Beware some shop-bought smoothies have a high calorific content.


a cup of tea or coffee with skimmed or semi- skimmed milk
(remember no sugar - use sweetener)

half a grapefruit and wholewheat cereal with skimmed or semi -skimmed milk

2 celery sticks with a little smoked mackerel pate

crispy salad with small portion of cooked ham or chicken - use low-cal dressing or a squeeze of lemon juice and 1 ricecake

and an apple

grilled chicken breast and large portobello mushroom, new potatoes and green beans

a scoop of fruit sorbet or low-calorie choc mousse

Choose a nice ripe grapefruit (pink ones are naturally sweeter) and then you won't need sugar


orange juice

low-fat croissant with smear of high fruit low-sugar jam

a handful of spicy seed mix
onion soup and croutons and 1 handful of grapes

prawn curry - make it yourself or buy a low-calorie version serve with small portion of brown rice

a portion of fresh pineapple with a spoonful of low-fat creme fraiche

You are less likely to slip up if you plan your meals well ahead . If you feel hungry in between try to eat fruit rather than reaching for empty calories.


tea/coffee (as before)

1 egg omelette with mushrooms

an apple and 1 rich tea biscuit 2 sardines(in brine) mashed and placed on one slice of wholemeal toast and a tomato

herby chicken - need to marinate night before. Serve with rocket salad and crusty bread

a portion of raspberries with a meringue nest (only 55 cals)

Marinating your meat or fish is well worthwhile - it makes it so much more tastier. Olive oil is rich in omega 6 - a good fat.


orange or grapefruit juice

a portion of unsweetened muesli with skimmed milk and a handful of one of the following: apple, grapes, blueberries or a chopped banana

small portion of hummus and carrot sticks minestrone soup - homemade or shop bought - and small crusty wholemeal or seeded roll (no butter - dip into soup or use a smear of yeast extract spread)

chicken and peppers in black bean sauce with beansprouts and small portion of rice noodles


Make enough soup so you can freeze portions for later


orange juice

1 boiled egg and 1 slice wholemeal toast (for soldiers!)

a handful of unsalted nuts spicy tomato salad with 2 wholewheat crispbreads and a small portion of cottage cheese or parma ham grilled tiger prawns -need to marinate night before. Serve with warm wholemeal pitta bread and iceberg lettuce Enjoy 2 squares of high cocoa content chocolate


tea/coffee as before
a small grilled or microwaved kipper with a slice of wholemeal bread
1 satsuma

tuna and sweetcorn sandwich with granary/wholemeal bread -use low fat spread

and a small bunch of grapes

Stir-fry beef or chicken and noodles served with mange-tout/ pak choi

1 low fat yoghurt with handful of berries

You deserve 1 glass of wine


1 oz /25g bran flakes with bluberries or sultanas with skimmed or semi- skimmed milk

1 slice of granary/wholemeal toast with smear of low-fat spread or marmalade

2oz/50g of edam cheese with 2 crackers 2 slices of lean back bacon, grilled with 4oz/100g of tinned tomatoes and a seeded roll with low calorie spread

Roast chicken with jacket potatoes and cauliflower - make the gravy as fat free as possible

baked cinnamon apple with sultanas

Removing the skin from chicken halves the fat content, and leaving the skin on the potatoes increases the fibre content

Free diet plan 2-days 10-20

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Diet Tips


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