Simple 'Little Black Dress' diet promises one stone weight loss before Christmas

Time is running out before the big Christmas blowout and that little black dress is ready for an outing.

Celebrity trainer and author of The Body Rescue Plan Christianne Wolff promises a no-nonsense diet plan which guarantees to lose you a STONE in two months.

There’s no calorie counting, syns or points and these hearty, autumnal dishes do not scrimp on flavour.

All you have to do is lay off the sugar, up the protein and enjoy heaps of fruit and vegetables.

It’ll all be worth it when you have room for your Christmas pud on December 25.

Time to fit into that little black dress (Getty Images)

“If you follow this plan it will help you get into your little black dress for the Christmas period,” says Christianne, wife of ex-Everton football player Robbie.

“Focus on having breakfast, snack, lunch, snack and supper each day. Avoid processed sugars and pick just one carb meal a day.

“This plan will help reduce bloating, aid digestion and burn fat faster.

“It’ll give you bright skin, more energy and reduced stress, while helping you drop a dress size.”

Rules of The Little Black Dress Diet by The Body Rescue Plan's Christianne Wolff

• One carb meal a day that is the size of your fist (large jacket potato or 1.5 cups of oats, pasta, quinoa, couscous)
• As much fruit and veg as you like, as long as you always have more veg than fruit
• As much white meat and fish as you like
• As many pulses as you like
• 1.5 cups of nuts/seeds and dried fruit a day
• No processed junk food, processed sugar, caffeine or alcohol
• Two litres of water a day.

BREAKFAST

Apple and Ginger Porridge

Serves 2

Ingredients

2½ oz / 75g / ¾ cup porridge oats

18fl oz / 500mls / 2 cups water

1 large eating apple

Ground ginger

Preparation Method

1 Cook the porridge oats in the water.

2 Peel, core and chop the apple. Put in a plan with just enough water to cover and cook until soft, then drain off the water.

3 Serve the porridge topped with the warm cooked apple and sprinkled with ground ginger.

High Protein Pancakes

Makes 4 pancakes

Ingredients

8½oz / 240g ground almonds

1 tbsp milled flaxseeds

1 tsp baking soda.

1 large egg

2oz / 60g unsweetened almond milk

8½oz / 240g coconut milk

2 tbsps coconut oil, melted

Preparation Method

1 Mix the ground almonds, flaxseeds, and baking soda.

2 In a separate bowl, whisk the eggs, then add the milk and oil and whisk

together.

3 Whisk the mixtures together gradually, adding more milk if needed, one

tablespoon at a time, to make a nice pancake batter.

4 Lightly oil a frying pan and heat over medium heat, and pour a cup of

batter into it.

5 Cook for three minutes each side.

6 Serve with fruit, maple syrup, Greek yogurt etc.

Makes 4 x 6 four-inch pancakes.

LUNCH

Butternut Squash and Couscous Salad

Serves 2

Ingredients

1 butternut squash, peeled and cubed

1 tbsp olive oil

1 bag wild rocket

4oz / 115g / ½ cup couscous, cooked as per directions

2½ oz / 75g / ⅓ cup feta cheese, crumbled

For the dressing:

1 tsp Dijon mustard

2 tbsps olive oil

Juice of ½ lemon

Small bunch flat leaf parsley

Small bunch mint

Salt and freshly ground black pepper

Preparation Method

1 Steam the butternut squash for about 7 minutes.

2 While it’s cooking, make the dressing: finely chop the herbs and combine

with the other ingredients.  

3 Prepare the couscous according to the directions.

4 Heat the olive oil in a frying pan and fry the steamed butternut squash

until golden.

5 Fluff couscous with a fork and combine with the rocket and the roasted

squash. Toss in the dressing, divide between two plates and crumble the

feta cheese over the top.

Pumpkin Soup

Serves 6

Ingredients

2¼lbs / 1kg / 4⅓ cups Jap pumpkin

1lb / 500g / 2 cups carrots

2 tbsp olive oil

Good pinch of sea salt and black pepper to taste

½ tsp ground cinnamon

1¾ pints / 1l water or vegetable stock

1 tsp fresh grated ginger (optional)

Preparation method

1 Preheat your oven to 200°C / 390°F / gas mark 6.

2 Peel and chop pumpkin into small chunks and place on a lined baking tray.

3 Wash carrots and chop roughly, leaving the skin on. Place on a separate

lined baking tray.

4 Drizzle the olive oil between the 2 trays. Season each tray with sea

salt, pepper and a little cinnamon. Mix the oil and seasoning through the

vegetables with your fingers.

5 Roast for 40-45 minutes or until vegetables are cooked through and

caramelised.

6 Combine pumpkin and carrot in a high performance blender like a Vitamix.

Add about ¾ of the water, and ginger, if using. Blend until smooth.

7 Add more water to adjust consistency.

8 Serve soup hot and feel the nourishment.

DINNER

Spicy Vegetable Stew

Serves 4

Ingredients

1 large onion, thinly sliced

3 garlic cloves, crushed

½ pint / 285mls vegetable stock

1 tbsp chilli powder (or to taste)

1 tsp ground coriander

1 large sweet potato, peeled and chopped

2 cans chopped tomatoes

2 courgettes, finely diced

7oz / 200g / 1 cup bag baby spinach

4 tbsp chopped coriander

Preparation Method

1 Dry fry the onion and garlic in a non-stick pan for 3-4 minutes, then

pour in the stock and add the chilli powder, coriander and sweet potato.

Bring to the boil and simmer for ten minutes

2 Add the tomatoes and courgettes; bring back to the boil and simmer for

another 10 minutes.

3 Using a slotted spoon, fish out about half the sweet potato and mash it,

then return to the post and stir through (to thicken it slightly).

4 Fold in the spinach so that it wilts into the pan.

5 Serve in bowls, garnished with the chopped coriander.

Penne Pasta Bake

Make this recipe gluten-free by using gluten-free pasta.

Serves 2

Ingredients

1 can or carton of chopped tomatoes

¾ pint / 425mls vegetable stock or water

1 tsp dried oregano

1 tsp dried basil

Tomato puree

1 small can anchovies, chopped

Around 1 dozen black olives, sliced

1 heaped tbsp capers (optional)

8oz / 225g / 2 cups penne pasta

2½ oz / 75g / ⅓ cup grated mozzarella cheese   

Preparation Method

1. Preheat the oven to 210°C / 410°F / gas mark 6.

2. Add the tomatoes and stock or water to an oven proof dish (with a lid).

Add the dried herbs and a generous dollop of tomato puree, and stir until

thoroughly mixed. (If you wish, you could use your wine allowance in the

dish, in which case add it at this stage and reduce the amount of stock or

water accordingly.)

3. Add the anchovies, olives, capers (if using), and pasta. Sprinkle the

mozzarella on the top. Fit the lid and bake in the oven for 20-30 minutes,

until the pasta is cooked.

Note that the cheese will help to thicken the sauce.

• For access to recipe plans, meditations and exercises, go to www.thebodyrescueplan.com