Holiday countdown kick starter plan

Emma White - Nutritionist | 11 May, 2024

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Have you got a holiday coming up? Why not give our two-week plan a try to give your weight loss a boost before you head off?

I've put together a two-week, mix and match food and exercise plan to give you some inspiration and guidance. The plan is around 1,200 – 1,400 calories per day, but if you need more than this, just add in an extra snack or opt for the higher-calorie options.

Here's what to do

  1. Choose a breakfast, lunch, dinner and 1-2 snacks each day.
  2. Aim to drink at least 6-8 glasses of fluid each day (all fluids count with the exception of alcohol).
  3. Choose 3 exercises from the options to complete each week.
  4. Aim for 10,000 steps per day.

Note: If you're unable to exercise, just focus on following the meal plan and you'll still be on track to lose up to 2lbs per week.


  • 30-minute brisk walk, swim or cycle.
  • 20-minute gentle jog.
  • 20-minute HIIT workout (search YouTube for examples to follow).
  • 30-minute resistance training - e.g. squats, lunges, step ups, press-ups, tricep dips, plank, ab crunches.

Nutritionist Emma White (ANutr), MSc Human Nutrition is passionate about how food science applies to the human body, and how the nutrients in what we eat affect us and ultimately have an impact on our health.

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