7 Day Kick Start

Diet

WEIGHT UNITS PER DAY

WOMAN MEN
UP TO 11ST13LBS 19 25
12ST – 13ST.13LBS 21 27
14ST – 15ST 13LBS 23 29
16ST – 17ST 13LBS 25 31
18ST – 19ST 13LBS 27 33
20 ST AND ABOVE 29 35

Include the salad / vegetable unit each day and then chose from the light meals,
Main meals and snacks sections to make up your total daily allowance.

Choose at least 18 units per day from the light meals and main meal sections

If there are any MINOR parts to a meal that you do not enjoy (eg the hazelnuts in
Option 7, the Worcester sauce in Option 10 etc) then you can miss them out but
it IS
Important NOT to add anything else to the meal choice

Vary your choices

Drink at least 500mls of water during each morning, afternoon & evening

Healthy alcohol limits are 2 – 3 units a day for women or 3 – 4 units a day for
men
 1 unit of alcohol = ½ pint lager or beer, 25mls of spirit, 100mls of wine.

Make your choices on your Fast Forward Meal planner at the beginning of the
week
And then stick to them like glue.

Salad/Vegetable Unit

Choose one salad/Vegetable Unit each day without counting it as a unit.

Extra Salad/Vegetable can be added as a 1 unit snack, choose either the

complete
Salad option or one of the vegetable options

Salad Option is: 1 tomato, cucumber, celery & salad leaves

Vegetable Option is: 113g/4 oz raw weight brussel sprouts

Or 142g/5 oz raw weight carrots or cauliflower or broccoli or mange-tout
Or 198g/7oz raw weight asparagus or green beans or cabbage
Or 227g/ raw weight leeks or courgettes

5 UNIT MEALS

half fresh grapefruit followed by

2 weetabix served with 200mls skimmed milk

2 rashers bacn (very lean, well grilled) served with

2 small slices wholemeal bread(400g loaf)

2 small slices wholemeal bread (400g loaf) toasted and

topped with 2 level teaspoons of jam or marmalade or
honey plus 1 medium banana

2 small slices wholemeal bread (400g loaf) toasted and

topped with 2 poached eggs

42g/1 1/2oz cornflakes topped with 8 strawberries and

served with 200mls skimmed milk
 1 kiwi fruit, I medium banana, 8 strawberries, 5oz melon
chopped & topped with 125g pot of very low fat natural yogurt

42g 1 1/2oz mueseli topped with 5 hazelnuts & 200mls skimmed milk

1 x 75g bagel topped with 2 level tbsps of Quark served with 6 cherry
tomatoes

1 medium banana + 1 apple + 1 orange (or pear or nectarine) plus

1 satsuma (or plum or kiwi)

2 small slices wholemeal bread (400g loaf) toasted & topped with
42g 1 1/2oz reduced cheddar cheese & dash Worcestershire sauce + 1 plum

2 small slices wholemeal bread (400g loaf) toasted & topped with
142g/ 5oz baked beans canned in tomato sauce + 1 satsuma

a selection of mixed salad leaves topped with 8 cherry tomatoes plus

42g/ 1 1/2oz feta cheese, cubed + 7 olives and a mini pitta bread

227g/8oz jacket potato (raw weight) filled with 85g/3 oz tuna in brine plus
2 level tbsps of sweetcorn served with mixed salad leaves

2 small slices wholemeal bread (400g loaf) filled with 57g/ 2 oz chicken
without skin watercress and 1 level tbsp reduced calorie mayonnaise

turkey or quorn stir fry made with 113g/4 oz turkey or quorn chunks
57g/ 2 oz broccoli florets, 57g/2 oz baby whole sweetcorn 57g/2 oz
beansprouts
57g/ 2 oz mange~tout & half a pepper cooked with 1 tsp. Groundnut oil
2 tsps. Soy sauce 1 tsp. Finely chopped fresh root ginger

8 UNIT MAIN MEALS

113g/ 4 oz salmon steak, cooked without fat, served with 170g/6oz new potatoes
boiled in skins, + 85g/ 3 oz green beans& 113g/4 oz courgettes

choose any convenience ready meal that contains up to 350 calories + 1 apple
Prawn or Quorn stir fry made with 113g/ 40z prawns, or or quorn chunks, 1 small
onion, half a red pepper, 57g/2 oz broccoli florets, 57g/ 2 oz baby whole
sweetcorn
1 tbsp. Dry sherry, 1 tbsp. Soy sauce & 1 oz dry noodles (dry weight) Plus
113g/ 4 oz fresh raspberries topped with 4 level tbsps. Very low fat natural
from/frais

Pasta & chunky tomato sauce made with 57g/ 2 oz pasta (dry weight)
198g/ 7 oz chopped canned tomatoes, 6 button mushrooms, 1 small onion, 1
clove
garlic,(optional) mixed herbs, seasoning 2 sticks of celery, I medium courgette,
half pepper & 10 olives + 55g pot Cadbury’s 95% fat free chocolate mousse

85g/ 3 oz roast pork very lean (or roast chicken without skin) served with
170g/ 6 oz potatoes boiled or mashed, 85g/ 3 oz carrots, 85g/ 3 oz savoy
cabbage, 85g/ 3 oz cauliflower florets & 1 level tbsp. Apple sauce

Chilli & Rice made with 57g/ 2oz very lean minced beef or turkey mince
1 small onion, 2 heaped tbsps. Canned red kidney beans, chilli powder
paprika, 1 clove garlic (optional) & seasoning served with 57g/2 oz rice dry
weight

227g/ 8 oz jacket potato (raw eight) filled with 198g/ 7 oz Sainsbury’s or

Safeways
or Tesco mixed beans in spicy sauce canned served with mixed salad leaves,
113g/4 oz cucumber, 2 sticks celery, ½ pepper & 6 cherry tomatoes plus 142lms/
¼ pint
sugar free jelly served with 6 strawberries topped with 2 level tbsp aerosol cream

EXTRAS

In addition to your daily total Units you can have any of the following for free

Black coffee or tea (with sweetener if desired)

Fruit and herbal teas
Low calorie carbonated drinks
Low calorie squashes
Water
Lemon & lime juice
 Fat free vinaigrette style salad dressing
Fat free French style dressing
Soy sauce

Tabasco sauce
Vinegar
Herbs, spices & seasoning

1 UNIT SNACKS
1 medium apple
2 satsumas or 2 plums
1 jaffa cake
2 morning coffee or rich tea finger biscuits
1 level tablespoon grated parmesan
1 small slice wholemeal bread (400g loaf)
1 sachet Cadbury’s highlights chocolate drink
113g/ 4 oz fresh cherries
142mls ¼ pint skimmed milk
100g/ 3 ½ oz very low fat natural fromage frais or yogurt
17g/6oz blackberries or raspberries or strawberries
2 level tablespoons tomato ketchup or brown sauce
1 level tablespoon reduced calorie mayonnaise
1 level teaspoon oil
14g/ ½ oz very low fat margarine
any 1 choice from the salad / vegetable unit list
142mls/ ¼ pint gravy, granules made without fat

2 UNIT SNACKS
1 dessertspoon oil
14g/ ½ oz butter or full fat margarine
28g very low fat margarine
1 level tablespoon mayonnaise
2 level tablespoons reduced calorie mayonnaise
 1 medium banana
1 medium apple & 1 medium orange or nectarine
1 medium pear & 1 kiwi or 1 satsuma
113g/ 4 oz grapes & 1 medium peach or 2 plums
227g/8 oz melon (without skin) with 2 breadsticks or 2 cheese thin biscuits
4 morning coffee or rich tea fingers biscuits or 2 jaffa cakes or gingernuts
or rich tea or shorties or fruit shortcakes or 1 chocolate digestive
any yogurt or fromage frais 100 calorie or below per pot
284mls/ ½ pint skimmed milk or 200mls semi skimmed milk

1 fun size chocolate bar

142mls ¼ pint glass of wine or 284mls/ ½ pint glass beer or
2 x 25mls measures spirits (vodka, whisky, bacardi, gin etc)

1 small bag Walkers french fries or skips crisps

2 wholemeal crispbread topped with 28g 1 oz very low fat cheese + small tomato
1 x 42g/ 1 ½ oz crumpet, toasted topped with 1 level teaspoon of jam
170g/ 6 oz strawberries, raspberries or blackberries served with 7 level
tablespoons
very low fat natural yogurt or fromage frais
2 cream crackers served with 1 standard dairylea cheese triangle
5 brazil nuts or 5 walnuts halves or 12 peanuts or 10 cashew nuts or almonds
28g/ 1 oz feta cheese and 10 olives
2 small slices wholemeal bread (400g loaf)
113g/4 oz baked beans in tomato sauce
1 sachet cadburys’ highlights chocolate drink plus 2 chocolate finger biscuits
28g/ 1 oz brie or camembert or Danish blue or edam or haloumi or mozzarella or
reduced cheddar or soya cheddar
42g/ 1 ½ feta or reduced fat Cheshire or red. Fat mozzarella or red. Fat Leicester
113g/ 4 oz low fat cottage cheese