A day-by-day guide to Rosemary Conley's diet plan

Rosemary Conley The FAB Diet book cover

Rosemary Conley, the diet and fitness guru, has a simple and versatile plan to help you lose weight fast!

It's been almost 30 years since diet guru Rosemary Conley launched her Hip and Thigh Diet guide, which topped the bestseller charts for almost a year. An instant success, Rosemary has since become a diet and fitness guru.

In her book The FAB (Fat Attack Booster) Diet, she detailed the simple, versatile diet plan and exercise formula that can help you unveil a slimmer and healthier body - and we have everything you need to know here.

So, what is Rosemary Conley's diet plan? In short, it's a way to kick start a healthier you in just four weeks. Unlike other diet plans, Rosemary Conley's FAB is very versatile and can be altered depending on your current diet and lifestyle. Some dieters may want to up their protein while other want to base their meals around carbohydrates. Even vegetarians can get on board with the FAB diet plan. Too busy to cook? There's no excuse not to try the FAB diet, as Rosemary Conley evens allows for takeaway meals!

The Fat Attack Booster diet combines healthy low-fat, calorie counted meal ideas with achievable exercise, in a four-week plan:

Weeks 1 and 2: Kick-start booster diet based on 1200 calories a day Weeks 3 and 4: 1400 calories fortnight Week 4 onwards: Personal FAB Plan based on your individual basal metabolic rate (BMR) which is determined by your age, gender and current weight.

A diet that lets you have ice cream for dessert? Sounds good to us!

Interested? See below for the first two weeks of the FAB diet plan, complete with menu plans and exercise tips!

How do I do the Rosemary Conley diet plan?

You'll only need to follow this diet for two weeks, and during that time, you can make a choice from the low-fat meal suggestions. Each breakfast menu offers a carbohydrate-based meal (C) and a high-protein meal (P), with vegetarian options (V).

The lunch menu offers a carbohydrate option, a high-protein meal option and a Solo Slim (S) ready meal as well as vegetarian options. For dinner you have even more choice, including desserts (D)!

It doesn't matter which option you choose - all the breakfasts are 200 calories, all lunches 300 calories and all dinners 400 calories. If you wish, you can repeat a meal on subsequent days. When making your choices, make sure you incorporate five portions a day of fruit and vegetables.

During this two-week period, you should also avoid alcohol and any extras. You can eat your main meal at lunchtime if you prefer.

Power Snacks are nutritious snacks designed to keep you going, so Rosemary recommends you eat one mid-morning and one mid-afternoon. Do not exceed two in any one day. Take a multivitamin supplement each day to be sure you are getting all the necessary micronutrients for good health.

Regular and fruit teas plus coffee made with water are unrestricted - use milk from your daily allowance as required. All low-calorie drinks may be drunk freely, along with water.

Daily calorie allowance:

  • Breakfast: 200 kcal
  • Power Snack: 50 kcal
  • Lunch: 300 kcal
  • Power Snack: 50 kcal
  • Dinner: 400 kcal
  • 450ml skimmed or semi-skimmed milk: 200 kcal
  • Total: 1200 kcal

Day 1:

Breakfast: (C) (V) 50g Special K cereal served with milk from allowance and 1 tsp sugar. Plus 1 yellow Portion Pot (125ml) unsweetened fruit juice OR(P) 4 grilled turkey rashers plus 115g baked beans and 2 grilled tomatoes.

Power Snack:90g fresh blueberries

Lunch: (C) (V) 1 hard-boiled egg, sliced and made into a sandwich with 2 slices wholegrain bread spread with 1 dsp extra-light mayonnaise and filled with salad vegetables OR (P) (V) 2 hard-boiled eggs served with a large mixed salad tossed in oil-free dressing. Plus 1 kiwi fruit and 1 satsuma OR (S) (V) 1 pouch Solo Slim Low-Fat Carrot and Coriander Soup served with 1 small wholegrain roll (max. 150 kcal). Plus 100g fresh fruit salad

Power Snack:1 brown Ryvita spread with 20g extra-light soft cheese and topped with 2 cherry tomatoes

Dinner: (C) Mint Salsa Lamb Steak served with either couscous (50g uncooked weight) or 200g new potatoes (boiled in skins), plus either a large salad tossed in oil-free dressing or 50g carrots and 50g broccoli OR (P) Braised Lamb Shanks served with unlimited fresh vegetables (excluding potatoes) OR (V) Roasted Vegetable Sausages served with 200g baked sweet potato OR (D) 150g lean lamb steak, grilled, served with 200g vegetables (excluding potatoes) plus a little low-fat gravy and mint sauce. Plus 1 Müllerlight banana and custard yogurt or other low-fat dessert (max. 100 kcal and 5% fat) OR (S) 1 pouch Solo Slim Low-Fat Lamb Hotpot served with 200g fresh vegetables of your choice (excluding potatoes). Plus 1 piece fresh fruit

Daily Fitness Challenge:Take a 15-minute walk. Do 8 ab curls (with knees bent).

Day 2:

Breakfast: (C) Energy muesli (prepare the night before): Mix 15g (dry weight) porridge oats, 10g sultanas, 4 chopped almonds, 1 apple and 1 carrot (both coarsely grated) with 50g low-fat natural yogurt. OR (P) 2 eggs, scrambled, dry-fried or poached, plus 3 grilled tomatoes and 50g grilled mushrooms

Power Snack:Solo Slim Nutrition Bar or 1 small apple or pear

Lunch: (C) (V) 50g low-fat mature cheese (max. 5% fat) served with 1 small multigrain bread roll (max. 150 kcal), halved, spread with pickle or extra-light mayonnaise and made into open sandwiches with salad leaves and sliced spring onions and cucumber OR (P) 100g cooked chicken breast served with 1 small mixed salad tossed in oil-free dressing and 1 low-fat yogurt (max. 100 kcal and 5% fat) OR (S) (V) 1 pouch Solo Slim Low-Fat Mushroom Stroganoff plus either a large mixed salad or 2 pieces fresh fruit

Power Snack:1/2 Solo Slim Nutrition Bar or 2 satsumas

Dinner: (C) Ginger Beef Stir-Fry with Noodles plus 1 dsp sweet chilli sauce OR (P) Oriental Beef Stir-Fry OR (V) Sweet and sour vegetable stir-fry: Chop 1⁄2 onion, 1⁄2 red pepper and 1 celery stick and dry-fry with 50g sliced mushrooms, handful of mangetout and baby corn until soft. Add 125g low-fat sweet and sour sauce. Serve with boiled basmati rice (55g dry weight) and a little soy sauce OR (D) Any low-fat stir-fry ready meal, e.g. beef stir-fry or similar (max. 350 kcal and 5% fat) served with 150g beansprouts or mangetout. Plus 1 Hartley's Low Sugar Jelly (max. 10 kcal) and 120g fresh fruit salad, or other low-fat dessert of your choice (max. 70 kcal and 5% fat) OR (S) 1 pouch Solo Slim Low-Fat Beef Meatballs and Potato served with 100g carrots and 100g broccoli or cabbage. Plus 2 satsumas or kiwi fruits

Daily Fitness Challenge:Walk briskly for 15 minutes. Walk up and down stairs twice consecutively.

Day 2 on Rosemary Conley's Plan

Day 2 on Rosemary Conley's Plan

Breakfast (C) Energy muesli (prepare the night before): Mix 15g (dry weight) porridge oats, 10g sultanas, 4 chopped almonds, 1 apple and 1 carrot (both coarsely grated) with 50g low-fat natural yogurt. OR (P) 2 eggs, scrambled, dry-fried or poached, plus 3 grilled tomatoes and 50g grilled mushrooms Power Snack 1⁄2 Solo Slim Nutrition Bar or 1 small apple or pear Lunch (C) (V) 50g low-fat mature cheese (max. 5% fat) served with 1 small multigrain bread roll (max. 150 kcal), halved, spread with pickle or extra-light mayonnaise and made into open sandwiches with salad leaves and sliced spring onions and cucumber OR (P) 100g cooked chicken breast served with 1 small mixed salad tossed in oil-free dressing and 1 low-fat yogurt (max. 100 kcal and 5% fat) OR (S) (V) 1 pouch Solo Slim Low-Fat Mushroom Stroganoff plus either a large mixed salad or 2 pieces fresh fruit Power Snack 1/2 Solo Slim Nutrition Bar or 2 satsumas Dinner (C) Ginger Beef Stir-Fry with Noodles plus 1 dsp sweet chilli sauce OR (P) Oriental Beef Stir-Fry OR (V) Sweet and sour vegetable stir-fry: Chop 1⁄2 onion, 1⁄2 red pepper and 1 celery stick and dry-fry with 50g sliced mushrooms, handful of mangetout and baby corn until soft. Add 125g low-fat sweet and sour sauce. Serve with boiled basmati rice (55g dry weight) and a little soy sauce OR (D) Any low-fat stir-fry ready meal, e.g. beef stir-fry or similar (max. 350 kcal and 5% fat) served with 150g beansprouts or mangetout. Plus 1 Hartley's Low Sugar Jelly (max. 10 kcal) and 120g fresh fruit salad, or other low-fat dessert of your choice (max. 70 kcal and 5% fat) OR (S) 1 pouch Solo Slim Low-Fat Beef Meatballs and Potato served with 100g carrots and 100g broccoli or cabbage. Plus 2 satsumas or kiwi fruits Daily Fitness Challenge Walk briskly for 15 minutes. Walk up and down stairs twice consecutively.

Day 3 on Rosemary Conley's Plan

Day 3 on Rosemary Conley's Plan

Breakfast (C) (V) 1 slice toasted wholegrain bread spread with 2 tsp marmalade, jam or honey. Plus 1⁄2 grapefruit sprinkled with granulated sweetener OR (P) (V) 200g 2% fat Greek yogurt served with 100g fresh blueberries or raspberries Power Snack 12 seedless grapes Lunch (C) 100g tinned tuna (in brine or spring water), drained, served with 1 wholemeal pitta bread plus salad and 1 dsp low-fat salad dressing OR (P) 100g tinned tuna (in brine or spring water), drained, served with small mixed salad tossed in oil-free dressing. Plus 1 blue Portion Pot (80g) low-fat fruit yogurt and 1 red Portion Pot (115g) raspberries OR (S) (V) 1 pouch Solo Slim Low-Fat Chunky Vegetable Soup served with 1 small wholegrain bread roll (max. 150 kcal). Plus 1 satsuma or kiwi fruit Power Snack 12 cherry tomatoes Dinner (C) 2 low-fat beef or pork sausages (max. 5% fat), grilled, served with 250g mashed sweet potato plus 100g spring greens or sliced cabbage, 100g cauliflower or broccoli and a little low-fat gravy OR (P) 2 low-fat beef or pork sausages, grilled, served with 115g baked beans, 200g tinned tomatoes boiled until reduced plus unlimited grilled or boiled mushrooms OR (V) 2 Quorn sausages served with 250g mashed sweet potato, plus 100g spring greens or sliced cabbage, 100g cauliflower or broccoli and a little low-fat gravy OR (D) 2 low-fat sausages, grilled, served with 100g mashed sweet potato, plus 100g each spring greens or cabbage, 100g cauliflower or broccoli and a little low-fat gravy. Plus 1 low-sugar jelly, e.g. Hartley's (max. 10 kcal) served with 100ml scoop low-fat (max. 5% fat) ice cream (e.g. Wall's Soft Scoop) or other low-fat pudding (max. 75 kcal and 5% fat) OR (S) 1 pouch Solo Slim Low-Fat Sausage Casserole served with 100g each cabbage and cauliflower Daily Fitness Challenge Do 20 minutes of aerobic exercise (brisk walk, class or DVD).

Day 4 on Rosemary Conley's Plan

Day 4 on Rosemary Conley's Plan

Breakfast (C) (V) Soak 15g All-Bran overnight in 100g low-fat natural yogurt with 4 chopped almonds, 10 sultanas and 1 tsp honey. OR (P) 1 egg, boiled or poached, served with 75g wafer-thin ham or Quorn Deli Ham Style Slices and 1 tomato, sliced. Plus 1⁄2 fresh grapefruit sprinkled with granulated sweetener Power Snack 200g fresh melon Lunch (C) 115g baked beans served with 200g potato baked in its skin plus a large salad tossed in oil-free dressing OR (P) 115g baked beans served with 2 well-grilled rashers lean bacon and 50g grilled mushrooms OR (S) 1 pouch Solo Slim Low-Fat Spicy Mixed Bean Soup plus 2 Ryvitas spread with extra-light soft cheese and topped with sliced cucumber and tomato Power Snack 15 raisins or sultanas Dinner (C) 100g salmon steak, grilled, steamed or microwaved, served with 100g new potatoes (boiled in skins) plus 100g mangetout and 1 tsp Thai sweet chilli dipping sauce mixed with 1 dsp extra-light mayonnaise OR (P) Chinese Salmon Steaks with Stir-Fried Vegetables OR (V) 1 low-fat pizza (max. 350 kcal and 5% fat) served with a mixed salad tossed in oil-free dressing OR (D) 80g salmon steak, grilled, steamed or microwaved, served with 100g mangetout and 1 tsp Thai sweet chilli dipping sauce mixed with 1 dsp extra-light mayonnaise. Plus Eton Mess: 1 meringue basket, broken up, mixed with 1 tbsp 2% fat Greek yogurt and 10 fresh raspberries, or other low-fat dessert (max. 70 kcal and 5% fat) OR (S) 1 pouch Solo Slim Low-Fat Leek and Potato Soup plus 1 pouch Solo Slim Low-Fat Moroccan Spiced Chickpea Tagine Daily Fitness Challenge Walk briskly for 20 minutes. Do 2 sets of 8 squats.

Day 5 on Rosemary Conley's Plan

Day 5 on Rosemary Conley's Plan

Breakfast(C) 1 egg, boiled or poached, served on 1 slice toasted wholegrain bread spread with Marmite. Plus 200g melon OR (P) 200g 2% fat Greek yogurt served with 100g fresh strawberries Power Snack 100g fresh pineapple Lunch (C) 115g cooked shelled prawns served with 1 low-fat tortilla wrap (max. 130 kcal and 5% fat) spread with 2 tsp Thai sweet chilli dipping sauce and filled with chopped peppers, cherry tomatoes, rocket leaves, spring onions OR (P) 115g cooked shelled prawns served with large mixed salad tossed in 2 dsp low-fat thousand island dressing. Plus 1 low-fat yogurt (max. 80 kcal and 5% fat) OR (S) 1 pouch Solo Slim Vegetable Curry. Plus 1 Solo Slim Nutrition Bar and 1 satsuma or kiwi fruit Power Snack 100g fresh cherries Dinner (C) Chicken Korma served with boiled basmati rice (55g dry weight) OR (P) Chicken Korma (as above) served with a side salad. Plus 50g low-fat mature cheese (max. 5% fat), chopped and served with 1 small apple, sliced, 3 sticks celery, chopped, and 5 seedless grapes OR (V) Korma (as above, but use Quorn Chicken Style fillets, or similar) with boiled basmati rice (55g dry weight) OR (D) Chicken Korma (as above) served with 30g (dry weight) boiled basmati rice. Plus 1 low-fat dessert (max. 100 kcal and 5% fat) OR (S) 1 pouch Solo Slim Low-Fat Chicken Korma plus 100g beansprouts and 1 mini pitta bread Daily Fitness Challenge Walk briskly for 25 minutes. Do 2 sets of 8 ab curls (with knees bent).

Day 6 on Rosemary Conley's Plan

Day 6 on Rosemary Conley's Plan

Breakfast (C) (V) 50g any bran cereal (e.g. Sultana Bran, All-Bran, bran flakes) served with milk from allowance and 1 tsp sugar or 1 sliced small apple OR (P) 75g smoked salmon plus 1 scrambled egg made using milk from allowance Power Snack 1 fun-sized mini banana Lunch (C) 100g cooked chicken breast (no skin) or Quorn Deli Chicken Deli Style Slices, served with 200g stir-fry vegetables, dry-fried with a little soy sauce. Plus 150g fresh fruit OR (P) 100g cooked chicken breast (no skin) or Quorn Deli Chicken Style Slices served with large mixed salad plus 2 dsp low-fat Caesar dressing and topped with 20g shaved low-fat mature cheese (max. 5% fat) OR (S) 1 pouch Solo Slim Low-Fat Chicken and Mushroom Risotto. Plus 1 satsuma or plum Power Snack 100g fresh cherries Dinner (C) Pork and Leek Casserole served with 100g mashed sweet potato and unlimited green vegetables OR (P) Melon and Parma ham cocktail: 200g sliced melon mixed with 28g Parma ham. Plus Pork and Leek Casserole (as above) served with 200g fresh vegetables of your choice (excluding potatoes) OR (V) 52g dry weight spaghetti, boiled with a vegetable stock cube, served with 175g fresh tomato sauce (max. 5% fat) and topped with 20g grated low-fat mature cheese (max. 5% fat). Plus 1 low- fat yogurt or fromage frais (max. 100 kcal and 5% fat) OR (D) 125g roast pork served with 200g vegetables of your choice (excluding potatoes) and a little gravy made without fat. Plus 25g slice fat-free Swiss roll served with 50g low-fat custard, or any other low-fat pudding (max. 130 kcal and 5% fat) OR (S) 1 pouch Solo Slim Low-Fat Leek and Potato Soup, plus 1 pouch Solo Slim Low-Fat Pork Meatballs with Smokey Beans. Plus 1 kiwi fruit or satsuma Daily Fitness Challenge Do 30 minutes of energetic chores such as car washing, housework or gardening.

Day 7 on Rosemary Conley's Plan

Day 7 on Rosemary Conley's Plan

Breakfast (C) 1 slice toasted wholegrain bread topped with 200g tinned tomatoes boiled until reduced, plus 2 grilled turkey rashers or Quorn Bacon Style Rashers OR (P) 2 grilled turkey rashers served with 1 dry-fried or scrambled egg, 100g sliced mushrooms, grilled or dry-fried, and 200g tinned tomatoes boiled until reduced Power Snack Vegetable nibble box: 80g carrot, 60g cucumber and 2 sticks celery cut into crudités plus 2 cherry tomatoes Lunch (C) Pasta salad: 45g uncooked weight pasta shapes, cooked and cooled, then mixed with 100g tinned tuna (in brine or spring water), drained, or 100g Chicken Deli Slices, chopped, plus shredded lettuce, chopped cucumber, tomatoes and spring onions mixed with oil-free salad dressing OR (P) 200g tinned tuna (in brine or spring water), drained, served with shredded lettuce, chopped cucumber, tomatoes and spring onions mixed with oil-free salad dressing OR (S) 1 pouch Solo Slim Low-Fat Lentil Soup served with 1 wholemeal pitta bread. Plus 100g fresh fruit salad Power Snack 50g blueberries topped with 1 dsp low-fat yogurt Dinner (C) Turkey Spaghetti served with a large mixed salad and 2 dsp low-fat dressing OR (P) Turkey stir-fry with ginger: Chop 100g turkey breast (no skin) into bite-sized pieces and dry-fry in a non-stick pan with 1⁄2 crushed garlic clove. When the turkey has changed colour and is almost cooked through, add 1 chopped red or green pepper, 1 chopped celery stick, 1⁄2 chopped red onion, 25g mushrooms and 50g mangetout and dry-fry quickly. Add 1 tsp grated fresh ginger, soy sauce to taste and 1 tsp fresh coriander OR (V) Garlic Mushroom Spelt Spaghetti served with a large salad. Plus 100g fresh fruit salad OR (D) Turkey Spaghetti (as above). Plus 100ml Ben & Jerry's frozen yogurt (any flavour) or any other low-fat dessert (max. 150 kcal and 5% fat) OR (S) 1 pouch Solo Slim Low-Fat Butternut Squash Soup, plus 1 pouch Solo Slim Low-Fat Tomato and Vegetable Pasta served with a large side salad Daily Fitness Challenge Do 30 minutes of aerobic exercise (class or DVD) or play an outdoor game such as football or tennis for 30-40 minutes. You can repeat this week for the following week.