Drop a dress size diet - Women's Health & Fitness

Follow our Drop a Dress Size diet plan and achieve realistic weight loss that can last for life:


  • 2 poached eggs on wholemeal toast with spinach, mushrooms and grilled tomatoes (don’t use oil to cook vegetables).
  • Two slices of wholemeal toast with reduced-fat spread of choice (low-joule jam, Vegemite etc.)
  • Fruit smoothie: Blend a smoothie from crushed ice, banana, berries, apple or a fruit of your choice with a 100g low-fat yoghurt and 200ml skim milk/fruit juice.
  • 2 slices of mixed grain, seedy toast with 2 tbsp cottage cheese/scraping of low-fat Philadelphia cream cheese and 1 tsp jam. A glass of
  • fruit juice.
  • High-fibre cereal (un-toasted muesli, all-bran, sultana-bran) with low-fat milk, topped with fruit (if fruit is not included in cereal).


  • Brown rice and vegetable salad (1 tbsp balsamic vinegar and tsp olive oil dressing).
  • Leafy green salad with 80g chicken breast, tomato, red onion, cucumber (1 tbsp balsamic vinegar and 1 tsp olive oil dressing).
  • Chickpea salad (1 small can of drained chickpeas, diced red onion, diced tomato, basil, rocket, 1 tbsp balsamic vinegar and tsp olive oil dressing).
  • Salad made with ¼ avocado, tomato and 40g reduced-fat mozzarella or small can tuna, small handful pine nuts.
  • Wholemeal pita bread with half tin of tuna, chopped peppers, low-fat mayo and mixed salad leaves.
  • Vegetable soup with 2 pieces of wholemeal crusty bread (unbuttered).
  • 3 Bean salad – can of 3 bean mix, small can corn, diced red onion, diced red capsicum, tbsp balsamic vinegar and tsp olive oil dressing.
  • Open sandwich made with 1 slice of wholemeal bread, 2 slices of lean ham, rocket leaves, sliced tomato and Extra light Philadelphia cream cheese spread.


  • Baked potato – oven bake potato, serve with small handful low-fat cheese or low-fat sour cream. Top with salad, such as grated carrot, lettuce and diced capsicum.
  • Grilled fish with steamed vegetables, small portion of home-made potato mash (use milk only, no butter).
  • 200g tofu stir-fried with Asian greens and tbsp of simmer sauce/marinade.
  • Vegetable soup with 2 pieces of wholemeal crusty bread (unbuttered).
  • Medium salmon fillet, seasoned with lemon juice, wrapped in foil and baked. Serve with 100g mixed steamed or stirfried vegetables.
  • BBQ chicken fillet with a green leafy side salad.
  • 2 low-fat beef sausages (grilled) with 100g green beans and 30g sweet potato mashed (use milk only, no butter).\
  • 100g lean steak with stir-fry vegetables using 1 tbsp of simmer sauce/marinade.
  • Chicken stir-fry using ½ chicken breast, 3 cherry tomatoes, capsicum, onion and baby spinach and small serving of boiled egg noodles.


  • Small handful of unsalted nuts and seeds.
  • Small handful of dried fruit.
  • Piece of fresh fruit.
  • 5 rice cakes.
  • Low-fat yoghurt.
  • Carrot/celery/capsicum sticks with tbsp low-fat hummus.
  • Small fruit salad.
  • Home made air-popped popcorn (minimal oil). Need to detox?

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