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What could a week on Plan look like for you?

What could a week on Plan look like for you?

Thinking of starting on Plan but want to know what your day might look like? Well look no further. Looking at our menu of meal replacement products, we’ve put together some scrummy examples to showcase how a day on Plan will never get boring!

When you start on The 1:1 Diet, the Plan is tailored to you. Your personal diet Consultant will work with you to find the best Step to suit you and your lifestyle. And it’s not set-in stone either, because of course every plan may have to change and adapt as you do!

With over 35 meal replacement products to choose from, hundreds of tasty recipes on our blog, and that all important one-to-one support, weight loss can be a breeze. Whether you’ve got a sweet tooth or you’re a savoury fan - from chocolate to pasta, we’ve got you covered.

A huge variety of choice:
So, what could just one day on Plan look like? Below are just some examples of choice you could make, to suit your personal taste. Here we’re focusing on just Step 1B, Step 2 and Step 3 of the Plan:



Morning: Banana Flavour Shake

Lunch: Chicken and Mushroom soup

Afternoon: Peanut Crispy Bar

Dinner: Tofu, Black Bean and avocato Rice Bowl



This delicious Japanese–style rice bowl will supply all your daily protein. Brown rice has a pleasant nutty taste and is much healthier than white rice as it’s a whole grain with the fibrous bran intact and more B vitamins and magnesium.

  1. Preheat the oven to 220°C, gas mark 7.
  2. Cook the brown rice according to the instructions on the packet. Keep warm.
  3. Blot the tofu with kitchen paper and cut into large chunks. Lightly spray with oil and dust with the smoked paprika. Season with salt and pepper.
  4. Arrange the tofu in a single layer on a baking tray and bake in the preheated oven for 15 minutes, or until golden and crisp.
  5. Meanwhile, trim the stems of the tenderstem broccoli and cut them in half lengthways. If using calabrese, cut into small florets. Blanch in a pan of boiling water for 2 minutes and drain well, or steam until just tender but slightly crisp.
  6. Divide the brown rice between 2 bowls and gently stir in the broccoli and black beans. Drizzle with soy sauce. Arrange the tofu, avocado and cucumber on top. And sprinkle with the coriander, sesame seeds and nori (if using). Serve immediately.

Serves: 2
Prep time: 10 minutes
Cook time: 15–20 minutes
Calories: 400 kcals
Total Fat: 15g
Steps: 3 & 4


80g brown rice (dry weight)   
200g smoked tofu    
spray oil
½ tsp smoked paprika
100g tenderstem broccoli or calabrese   100g canned black beans, rinsed and drained   
1 tsp soy sauce, for drizzling
1 ripe baby avocado, peeled, stoned and cubed    
¼ cucumber, thinly sliced
a handful of coriander, chopped
1 tsp sesame seeds    
a few nori strips, crumbled (optional)
salt and freshly ground black pepper



Morning: Cappuccino Flavour Shaje

Lunch: Chicken Tikka Curry

Afternoon: Toffee Chewy Bar

Dinner: Thai Minced Beef Lettuce 'Cups'


This is a delicious low-carb way of serving spicy minced beef and ‘rice’. You will need a food processor or blender to make the cauliflower ‘rice’. If wished, you can sprinkle the filled lettuce leaves with a little diced onion and cucumber just before serving.

  1. Make the cauliflower ‘rice’: discard the cauliflower stem and leaves and separate the head into florets. Put them in a food processor and pulse to the consistency of rice-sized ‘grains’.
  2. Lightly spray a large frying pan with oil and place over a medium to high heat. Stir-fry the lemongrass for 2 minutes and then add the cauliflower. Stir-fry for 4–5 minutes until hot, just tender but slightly crunchy. Stir in the nam pla and keep warm.
  3. Lightly spray a wok or deep frying pan with oil and, over a medium heat, stir-fry the chilli, ginger and garlic for 2 minutes. Add the minced beef and cook for 4–5 minutes until browned. Stir in the nam pla, spring onions, and lime zest and juice. Sprinkle with coriander and season to taste.
  4. Spoon the minced beef mixture into some crisp iceberg or Little Gem lettuce leaves and eat immediately, holding them wrapped in your hands, with the cauliflower ‘rice’.

 Serves: 2
Prep time: 15 Minutes
Cook time: 15 Minutes
Calories: 200 kcal per serving
Total Fat: 6.3g
Step: 2


spray oil
1 red bird’s eye chilli, diced 
1 tsp grated fresh root ginger
1 garlic clove, crushed
225g lean minced beef (max. 5% fat)  
2 tsp nam pla (Thai fish sauce)   
4 spring onions (scallions), thinly sliced  grated zest and juice of 1 lime
a few sprigs of coriander, chopped
a few iceberg or Little Gem lettuce leaves

Cauliflower ‘rice’:   
½ medium cauliflower   
1 lemongrass stalk, peeled and diced
1 tsp nam pla (Thai fish sauce)   



Morning: chocolate Shake

Lunch: Spaguetti Carbonara The 1:1 Diet


  1. Fry broccoli and mushrooms in pan with Fry Light or equivalent low-calorie cooking spray
  2. Pour 160-180ml of boiling water to the Macaroni Cheese and microwave per instructions
  3. Add a sprinkle of Golden Vegetable Water Flavouring to the broccoli and mushrooms
  4. Add the ham to the pan and stir in the cottage cheese
  5. Transfer to a bowl and mix with the Macaroni and Cheese (off the heat)


Macaroni Cheese Pasta 
80g combined weight of mushrooms and broccoli
130g ham
18g cottage cheese (low fat)
Golden Vegetable Water Flavouring

Afternoon: Peanut Bar

Dinner: Beef Casserole



Morning: Cherry and Strawberry Flavour Smoothie

Lunch: Oriental Chilli Soup

Afternoon: Cherry Bakewekk Bar

Dinner: One-pot veggie sausages and beans


  1. Spray a flameproof casserole dish lightly with spray oil and place over a medium heat. Add the sausages – you can leave them whole or cut them into chunks – and cook, turning a few times, for 5 minutes, or until browned all over. Remove from the casserole dish and set aside.

  2. Add the onions, celery and garlic to the casserole and cook for 6–8 minutes, or until tender. Stir in the paprika and chilli and cook for 1 minute. Add the butter beans, tomatoes, hot stock and sausages. Season with salt and pepper.

  3. Cover the pan and reduce the heat to low. Simmer for 10–15 minutes, then uncover and cook for another 5 minutes until the liquid reduces and thickens. Sprinkle with parsley and serve.

Serves: 2

Prep time: 5 Minutes
Cook time: 40 Minutes
Calories: 200 kcal per serving
Total Fat: 8 g
Steps: 2


spray oil
8 Quorn cocktail sausages   
2 spring onions, thinly sliced   
1 celery stick, chopped   
2 garlic cloves, crushed  
½ tsp smoked paprika
a pinch of dried red chilli flakes
1 x 200g can butter beans, rinsed and drained   
1 x 200g can chopped tomatoes   
100ml hot The 1:1 Diet Golden Vegetable Drink or vegetable stock
salt and freshly ground black pepp



Morning: Cappuccino Flavour Shake

Lunch: Cherry and Strawberry Smoothie

Afternoon: Chocolate Chewy Bar

Dinner: Greek Lemon Chicken


  1. Preheat the oven to 200°C, gas mark 6.
  2. Make the tzatziki: mix all the ingredients together in a small bowl. Cover and chill in the refrigerator until required.
  3. Mix the allspice, dried herbs and lemon zest in a bowl and use to coat the chicken breast.
  4. Put the chicken breast in a roasting pan with the fennel and cherry tomatoes. Spray lightly with oil and season with salt and pepper.
  5. Cook in the preheated oven for about 25 minutes until the chicken is cooked right through and the fennel is just tender.
  6. Serve the chicken and roasted vegetables with the salad leaves. Sprinkle with lemon juice and herbs.

Serves: 1
Prep time: 15 Minutes
Cook time: 25 Minutes
Calories: 200 kcal per serving
Steps: 2


½ tsp ground allspice
½ tsp dried oregano or marjoram
Finely grated zest of 1 small lemon
1 x 125g boneless chicken breast, skinned
100g fennel, thinly sliced
100g cherry tomatoes on the vine
Spray oil
Juice of ½ small lemon
Salt and freshly ground black pepper
A handful of rocket or watercress
Chopped dill or parsley for sprinkling

For the tzatziki:
2 tbsp 0% fat Greek yoghurt
2 spring onions, thinly sliced
¼ small cucumber, diced
A handful of mint, finely chopped
Juice of ½ small lemon



Morning: Vainilla Flavour Shake

Lunch: Green Pesto Pasta

Afternoon: Lemon Bar

Dinner: Marinated Lamb with Greek Salad


  1. Put the lamb steaks in a shallow dish with the garlic, herbs and lemon juice.  Season with salt and pepper and turn them over in the marinade. Cover and leave in a cool place for 30 minutes.
  2. Cook the lamb steaks under a hot grill for 4–5 minutes each side until browned on the outside and cooked to your liking inside. Alternatively, cook in a ridged griddle pan or over hot coals on a barbecue.
  3. Meanwhile, make the Greek salad: mix together the cucumber, tomatoes, red onion and green pepper in a bowl. Scatter with the chopped herbs and toss lightly in the dressing. Drizzle with balsamic vinegar.
  4. Serve the hot lamb steaks immediately with the Greek salad.

Serves: 2
Prep time: 15 minutes
Marinate: 30 minutes 
Cook: 8–10 minutes
Calories: 200 kcal per serving
Total Fat: 5g
Step: 2


2 x 115g lean lamb leg steaks, all visible fat removed   
2 garlic cloves, crushed 
1 tbsp chopped rosemary
a few sprigs of mint, chopped
juice of 1 lemon
salt and black pepper

Greek salad:
¼ cucumber, diced   
2 ripe tomatoes, quartered 
½ red onion, thinly sliced    
1 green pepper, deseeded and cut into chunks  
a handful of mint, chopped
a handful of parsley, chopped
2 tbsp fat-free vinaigrette dressing
balsamic vinegar for drizzling



Morning: Breakfast Smoothie Oats with banana and strawberry

Lunch: Thai Green Curry with Noodles

Afternoon: Chocolate Mint Shake

Dinner: Flash in the pan fish fillets



  1. Lightly spray a large frying pan with oil and set over a medium heat. Cook the spring onions, stirring occasionally, for 3–4 minutes. Stir in the garlic and cook for 1 minute.
  2. Add the tomatoes and fish fillets and cook for 2–3 minutes, turning the fish once until it starts to brown on both sides. Pour in the stock, then lower the heat and cover the pan. Cook for 6–8 minutes, or until the fish is cooked and opaque. Check the pan once or twice – if the sauce is sticking or getting too thick, add some more stock.
  3. Add the spinach and chickpeas to the pan and stir gently until the spinach wilts into the remaining stock. Season to taste with salt and pepper.
  4. Divide between 2 serving plates and sprinkle with parsley or garnish with long chives.

Serves: 2
Prep time: 10 Minutes
Cook time: 20 Minutes
Calories: 200 kcal per serving
Total Fat: 4 g
Steps: 2


spray oil
4 spring onions, thinly sliced   
2 garlic cloves, crushed   
80g cherry tomatoes, halved or left whole 
2 x 150g skinned white fish fillets, e.g. cod, sea bass, lemon sole   
100ml The 1:1 Diet Golden Vegetable Drink or hot fish stock
100g baby spinach leaves  
4 tbsp drained canned chickpeas   
salt and freshly ground black pepper
chopped parsley or chives, to garnish


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