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30 APR
diet weight loss
P4 Team
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The 9-5 diet

Want to lose weight and still have a social life? Here's how to downsize for your dress fitting (with time off for good behaviour).

P4's Personal Trainer Linda Jones has devised a working-hours-only diet plan to help you seamlessly shift half a stone in two weeks while still enjoying your engagement. Yep, you get evenings and weekends off.


To download the full article, including other great tips and advice, please visit the P4 Virtual Trainer Facebook page at

The Plan
All the dishes on the plan are designed to be very quick and simple to make in advanced and can then be taken into work. Most take no longer than 10 minutes to prepare and make and they can all be eaten hot or cold. Preparation is key so ensure you have some good tupperware!

Deskfast: Super scrambled eggs
2 organic eggs scrambled and cooked with chopped red pepper, spring onions, chives and mushrooms. Use coconut oil to cook.

Elevenses: Chilli tomato oatcakes
1 large tomato cut in half and lightly fried with fresh garlic and chilli. Use half a teaspoon of nut or coconut oil to cook. Place each half on a good quality oatcake and enjoy!

Lunch: Roasted salmon with black pepper, pea shoots and hummus
You can oven bake your own salmon or buy it ready to eat from M&S or Waitrose. Serve with a handful of pea shoots and a tablespoon of hummus.

Afternoon snack: Frozen berry yogurt with added fibre
Mix 1 cup of organic natural yoghurt with a small handful of berries (of your choice) then put in the freezer for a few hours. Sprinkle a good fibre blend such as milled flaxseed.

Deskfast: Homemade granola
Mix together coconut oil, manuka honey, rolled oats, pumpkin seeds, sunflower seeds and crushed mixed nuts. Bake on a low temperature for 15-20mins and let cool. Can be served with natural organic yogurt.

Elevenses: Sliced apple and almond butter
Use a good organic brand of nut butter; I like meridian organic almond butter. Enjoy no more than 1 tablespoon with sliced apple.

Lunch: Goats cheese, walnut and beetroot salad
Mixed crunchy salad, a small sprinkle (half a palm size) of goats’ cheese and walnuts, with a palm sized amount of beetroot. Drizzle with 10p size of olive oil.

Afternoon snack: Small diced vegetable bowl
Cucumber, celery, yellow pepper and onion with mint, squeeze of lemon and olive oil.

Deskfast: Breakfast smoothie
Blend together a small glass of almond/hazelnut milk with 1 small banana, 4 strawberries, 2 tablespoons of organic natural yogurt and a teaspoon of natural fibre such as milled flaxseed. Add ice before blending if you wish.

Elevenses: Fig, lean ham and mozzarella sticks
Choose an organic lean ham and spear on a small kebab stick with one small mozzarella ball and 2 quarters of a large fig. Enjoy 2 sticks as your mid morning snack.

Lunch: Jacket sweet potato with tuna and red onion
Mix one small glass jar/tin (preferably a glass jar) of line caught, dolphin friendly tuna with 1 tablespoon of organic yoghurt, 1 teaspoon of olive oil, chopped quarter of red onion and a squeeze of lemon or lime. Bake 1 medium sweet potato in the oven for approx. 20-30 minutes and then fill with the tuna mix.

Afternoon snack: Lemon drizzled olives and pepper dews
No more than a small palm sized portion.

Deskfast: Broccoli and bacon omelette
Use 3 organic eggs in a pan to cook omelette. Bacon should be lean and preferably organic and broccoli should be fresh and thoroughly washed. Use nut oil to cook and a crack of sea salt and pepper.

Elevenses: Fibre pot
Mix together 1-cup sized amount of pre cooked and well washed cannellini, kidney and broad beans with chopped onion, celery and parsley. Add 1 teaspoon of olive oil and a drizzle of lemon along with a small crack of sea salt.

Lunch: Asparagus, shaved Parmesan and olive oil
Enjoy 4-6 large steamed asparagus spears with 3 small Parmesan shavings.

Afternoon snack: Homemade guacamole with carrot sticks
Blend together half a large, ripe avocado with a quarter onion, half a red chilli, and a squeeze of lemon. Slice some large (preferably) organic carrots and dip into your homemade guacamole.

Deskfast: Low sugar high fibre muffin
Bake at home to ensure you know what you are eating. There are many good recipes.

Elevenses: Ricotta, spinach and pine nut stuffed tomato
Slice top off of one extra large tomato. With a spoon empty contents of the tomato and mix in a bowl with cooked spinach, 1 tablespoon of ricotta and a sprinkle of pine nuts. Place mix back in to tomato and oven bake for 5-10 minutes.

Lunch: Salmon and pea frittata
Lightly boil 1 small sweet potato until soft. Add 2-3 organic beaten eggs to a pan and cook with chopped potato, salmon and fresh peas.

Afternoon snack: Chicken kebabs
Skewer good quality chicken cubes (1 breast) with aubergine, onion and garlic.


To download the full article, including other great tips and advice, please visit the P4 Virtual Trainer Facebook page at

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P4 Team
The P4 Team collectively, is a group of highly skilled health & fitness experts equipped with the knowledge and experience to get the very best out of their clients by going that extra mile to ensure the highest level of service is reached with satisfaction guaranteed.