Here’s our no-fuss eating plan for party season which could help you lose a STONE in six weeks

THE temperatures are dropping, your diary is starting to fill up and the countdown is on to that first Christmas party.

But if you’re feeling more sluggish than svelte and need a push in the right direction to get you looking your sparkly best on the dance floor, then feast your eyes on our super-easy plan that could help you lose 1st in six weeks.

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Our foolproof diet allows you to eat all the food you love – from chips and cheese to pasta and even a cheeky G&T.

And there’s no need to count calories as The Sun’s nutritionist Amanda Ursell has done it all for you.

Simply choose three meals from our traffic-light system each day.

There are yummy easy-to-make breakfasts, lunches and dinners, plus you’ll also find on-the-go options from your fave restaurants, coffee shops and chains. Simple!

Red meals

Buttermilk pancakes with fruit and yoghurt

(Serves 1)

5

• 4 buttermilk pancakes
• 150g Greek yoghurt
• 1 banana
• 100g tinned peaches
• 15g runny honey

1. Place the pancakes in a pile then dollop the yoghurt on top.
2. Slice the banana and chop the tinned peaches, then arrange on top.
3. Finish with a drizzle of honey.

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Mozzarella and parmesan tomato bake

(Serves 1)

• 100g rigatoni or penne
• 100g tomato pasta sauce
• 125g mozzarella, cut into rough chunks
• 15g Parmesan, grated
• Handful fresh basil leaves

1. Preheat the oven to 180°C/ 160°C fan/gas mark 5.
2. Cook the pasta according to packet instructions. Drain well.
3. Add the tomato sauce and stir in the mozzarella chunks, two-thirds of the grated Parmesan, the basil leaves and some freshly ground black pepper. Tip into an ovenproof dish and bake in the oven for 20 minutes.
4. Serve topped with the remaining Parmesan.

Burger and chips

(Serves 4)

• 500g lean minced beef
• 1 small onion, peeled and finely chopped
• 2tsp Worcestershire sauce
• 1 small egg, beaten
• Pinch dried parsley
• 500g potatoes, peeled and cut into thick chips
• 5tbsp sunflower oil
• 4 burger buns
• Lettuce, tomato slices and gherkin, to garnish
• 1tsp ketchup, to serve

1. Preheat the oven to 200°C/ 180°C fan/gas mark 6.
2. Mix the beef, onion, Worcestershire sauce, egg and parsley together in a bowl. Season with salt and pepper.
3. Shape the mixture into 4 burgers and set aside.
4. Put the chips into a pan of boiling water and cook for 3 minutes. Drain and place on kitchen paper to blot excess water.
5. Brush the chips with oil, place on a baking tray and cook for 40 minutes.
6. 15 minutes before the chips are cooked, grill the burgers for 6-8 minutes on each side. Slice open the buns and fill each with a burger, lettuce, tomato, gherkin and ketchup. Serve with the chips.

Chicken curry and naan

(Serves 1)

• 1tbsp vegetable oil
• 1 onion, peeled and finely chopped
• 1 clove garlic, crushed
• Pinch ginger powder
• 200g chicken breast, chopped
• 2tsp curry powder
• 200g tinned tomatoes
• 100ml chicken stock
• 50ml plain yoghurt
• 1 x 130g plain naan

1. Heat the oil in a frying pan and cook the onion for 10 minutes on a very low heat.
2. Add the garlic and ginger and cook for 1 minute, then add the chicken breast and curry powder. Cook for 10 minutes.
3. Add the tinned tomatoes and chicken stock. Bring to the boil then simmer for 10 minutes.
4. Once you’re sure the chicken is cooked through, remove the curry from the heat and gradually stir in the yoghurt. Warm the naan through and serve on the side.

Amber meals

Red pesto cod with potatoes and Tenderstem broccoli

(Serves 1)

5

• 150g frozen cod fillets (or other white fish like pollock)
• 30g red pesto
• Juice 1/2 lemon
• 200g new potatoes
• 80g Tenderstem broccoli

1. Preheat the oven to 200°C/ 180°C fan/gas mark 6.
2. Lay the fish on a piece of foil and spread the pesto on top. Squeeze over the lemon juice to keep the fish moist while cooking, then wrap in the foil. Bake in the oven for 15-20 minutes.
3. Meanwhile, cook the potatoes in boiling water until soft, and lightly steam the broccoli.
4. Unwrap the pesto cod parcel and serve with the potatoes and broccoli.

Home-made berry muesli

(Serves 1)

5

• 30g porridge oats
• 15g sultanas
• 20g chopped hazelnuts
• 150ml semi-skimmed milk
• 30g low-fat natural yoghurt
• 40g frozen berries, defrosted

1. Mix together the dry ingredients, then add the milk.
2. Serve topped with the yoghurt and berries.

Ratatouille with Cheesy bread

(Serves 1)

• 1 small red pepper, cut into quarters
• 1 small yellow pepper, cut into quarters
• 1tsp olive oil
• 1 clove garlic, peeled and crushed
• 1/2 small red onion, chopped
• 1 small aubergine, cut into thick slices
• 1 small courgette, cut into thick slices
• 100g mushrooms, cut into thick slices
• 1tbsp lemon juice
• 1tbsp flat-leaf parsley, chopped
• 50g slice crusty bread
• 40g ricotta

1. Place the peppers under a grill, skin side up, until the skin blisters and goes black. Leave to cool then peel away the skin and chop into chunks.
2. Heat the oil in a frying pan and cook the remaining vegetables over a medium heat, stirring occasionally, for around 10 minutes until just soft. Add the peppers and cook until heated through. Stir in the lemon juice and parsley.
3. Warm the bread in the oven and spread with the ricotta. Serve with the ratatouille.

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Green meals

Piri-piri chicken skewers

(Serves 1)

5

• 1 x 140g chicken breast
• 1/2 red pepper
• 1tsp piri-piri sauce
• Pinch dried thyme
• Mixed salad leaves
• 1tbsp fat-free French dressing

1. Cut the chicken breast into chunks and place in a bowl. Cut the pepper into medium chunks and add to the chicken, along with the piri-piri sauce and thyme. Coat the chicken and pepper well.
2. Soak two wooden skewers in water, or use metal ones, then thread the chicken and pepper alternately on to them.
3. Place under a hot grill and cook for 10 minutes, turning occasionally, until the chicken juices run clear.
4. Serve the skewers with the mixed salad leaves and dressing.

Porridge with fruit

(Serves 1)

• 50g porridge oats
• 300ml semi-skimmed milk
• 80g fresh or tinned plums

1. Put the oats and milk in a pan and place over a medium heat, stirring continuously. Add a little extra water if you need to adjust the consistency.
2. Drain the plums if using tinned, and serve the porridge topped with the fruit.

Thai soup

(Serves 4)

• 2tbsp Thai red curry paste
• 200ml coconut milk drink
• 750ml vegetable stock
• 200g cooked prawns
• 300g stir-fry vegetables
• 4 spring onions, finely chopped
• 400g cooked noodles
• Juice and zest 1 lime

1. Cook the Thai paste in a deep frying pan over a medium heat for 1 minute.
2. Stir in the coconut milk and vegetable stock and bring to the boil, then simmer for a couple of minutes before adding the prawns for a further 2 minutes.
3. Mix in the vegetables, spring onions, noodles and lime zest.
4. Simmer for three minutes until the prawns are piping hot. Stir in the lime juice and serve.

• Food styling: Emily Jonzen
• Prop styling: Rachel Hale
• Model: Jess L at Alpha Agency
• See your GP before starting any diet or fitness plan