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Eating Diet Plan

Everyday Weight loss Diet - Eating Plan                  

This weight loss diet for everyday people recognises that we can all consume different amounts of food and still lose weight.

Based on an average daily intake of around 2000 calories or 8400 kilojoules, this diet allows you to eat a little more or less by listing the calorie and kilojoule value of each food so you can add or remove foods to achieve the intake you want.

This page lists the eating plan for Week 1 of this 12 week weight loss diet. Designed for those who want to include more fruit and vegetables in their diet, this plan only includes a few meat and seafood dishes, which can be substituted if you want to go totally vegetarian. If you're looking for a realistic diet you can follow indefinately, you may just have found it!

Monday                                                                                                           Calories                Kilojoules

Breakfast	396	1658
Weetbix (2 biscuits)	117	490
Skinny Milk [1% fat] (250ml)	120	502
Orange juice (250ml)	100	419
Coffee or Tea (250ml)	59	247
Water (1 Glass)	0	0
Snack	244	1021
Apple (Medium)	68	285
Low Fat Yogurt (200g)	176	737
Water (1 Glass)	0	0
Lunch	481	2013
Pepper Chicken Salad (1 serve)	355	1486
Multigrain Bread (1 Slice - 30g)	67	280
Coffee or Tea (250ml)	59	247
Water (2 Glasses)	0	0
Snack	138	578
Ricotta Cheese, Ham and Tomato Open Sandwich:
30g (1 Slice) Multigrain Bread (Toasted Opt.)	67	280
1 tbs Reduced Fat (5%) Ricotta Cheese	25	105
30g (1 - 2 Slices) Lean Leg Ham	32	134
4 medium slices Tomato	14	59
Water (1 Glass)	0	0
Dinner	444	1859
Beef Chow Mein (1 serve)	260	1088
Cooked Brown Rice (3/4 cup)	184	770
Soft Drink (375ml Can)	161	674
Dessert	250	1047
Strawberries and Ice Cream:
2 Scoops Low Fat Vanilla Ice Cream	138	578
100g (8) Strawberries	22	92
1 tbs Almond Flakes	49	205
2 tsp Honey	41	172
Decaffeinated Coffee or Tea (250ml)	59	247
Total Energy	2013	8426

Tuesday                                                                                                          Calories                Kilojoules

Breakfast	357	1494
Banana and Berry Smoothie:
1 Medium Banana	100	419
1 Tsp Honey	20	84
1 1/2 Cup Skinny Milk (1%)	180	753
1/2 Cup Mixed frozen Berries	57	239
Water (1 Glass)	0	0
Snack	263	1101
Muesli Slice (1 serve)	135	565
Regular Skinny Latte or Cappuccino (400ml)	128	536
Water (1 Glass)	0	0
Lunch	281	1176
Mediterranean Salad Sandwich (opt. toasted):
2 slices of Multigrain bread	134	561
1/2 tbs Basil Pesto	29	121
5 (15g) Kalamata Olives, halved	32	134
5 Pieces 97% Fat Free Sundried Tomatoes	9	38
50grams Reduced Fat Feta Cheese	70	293
30grams Spinach Leaves	7	29
Water (2 Glasses)	0	0
Snack	276	1155
Walnuts 15-20 halves (30grams)	208	871
Apple (medium)	68	285
Dinner	487	2039
Vegetarian Stir-fry Noodles:
75g Hokkein Noodles	189	791
10 Snow Pea Pods	12	50
1/4 Onion	7	29
1/4 Capsicum	18	75
1/2 Small Carrot	16	67
50g Baby Corn	13	54
100g Tofu	127	532
1/4 cup Coriander	2	8
1 tbs Sweet Chili Sauce	40	167
1 clove Garlic	4	17
2 tbs Salt Reduced Soy Sauce	25	105
2 tsp Sesame Oil	81	339
Water (2 Glasses)	0	0
Dessert	199	833
Hot Chocolate Milk
300ml Skinny Milk (1% fat)	117	490
2 tsp Cocoa	36	151
2 tsp Sugar	46	193
Total Energy	1905	7974

Wednesday                                                                                                         Calories                Kilojoules

Breakfast	384	1607
Weetbix with chopped banana and wheat bran:
2 Weetbix	117	490
250ml Skinny Milk (1% fat)	120	502
1/4 cup wheat all bran	38	159
1/2 banana	50	209
Coffee or Tea (250ml)	59	247
Water (1 Glass)	0	0
Snack	265	1109
Blueberry, Apple and Cinnamon Muffin (1 serve)	265	1109
Water (1 Glass)	0	0
Lunch	382	1599
Tuna and Salsa Pin Wheels (1 serve)	244	1021
Garden Salad:
100g Lettuce Leaves	12	50
5 Cherry Tomatoes, halved	15	63
25g Extra-Light (50% reduced fat) Tasty Cheese	69	289
1/2 cup grated Carrot	34	142
8 thin slices of Cucumber	8	33
1/2 tbs 99% Fat Free French Dressing	4	17
Water (2 Glasses)	0	0
Snack	276	1155
Low Fat Yogurt (200g)	176	737
Orange or Apple Juice (250ml)	100	419
Dinner	460	1926
Pumpkin, Eggplant and Chickpea Curry (incl. 150g tofu)	374	1566
1/2 cup cooked Basmati Rice	86	360
Water (2 Glasses)	0	0
Dessert:	231	967
8 Natural Confectionary Company Snakes	231	967
Water (2 Glasses)	0	0
Total Energy	1998	8364

Thursday                                                                                                          Calories                Kilojoules

Breakfast	426	1783
Fruit with Yogurt, wheat bran and oats:
200g Low Fat Yogurt	176	737
1/2 cup Mixed Berries	57	239
1 Kiwi Fruit	39	163
1 tbs Wheat Germ	56	234
2 tbs Wheat Bran	39	163
Coffee or Tea (250ml)	59	247
Water (1 Glass)	0	0
Snack	135	565
Muesli Slice (1 serve)	135	565
Water (1 Glass)	0	0
Lunch	359	1503
Caesar Salad (1 serve)	216	904
Bakers Delight Pumpkin, Potato & Sunflower Roll	143	599
Water (2 Glasses)	0	0
Snack	196	820
Apple (large)	68	285
Regular Skinny Latte or Cappuccino (400ml)	128	536
Dinner	623	2608
Fettuccine Bolognese (500g serve)	615	2574
Low Carb Solo Soft Drink (375ml Can)	8	33
Water (1 Glass)	0	0
Dessert:	329	1377
Fruit and Custard:
1 cup Low Fat Vanilla Custard	140	586
1/2 Banana sliced	50	209
1/2 cup Pineapple + Peach mix in natural juice	61	255
1 tbs Tinned Passion fruit Pulp in syrup	19	80
Decaffeinated Coffee or Tea (250ml)	59	247
Water (1 Glass)	0	0
Total Energy	2068	8657

Friday                                                                                                          Calories                Kilojoules

Breakfast	363	1520
Raisin toast with ricotta, strawberries and banana:
2 slices Raisin Toast	193	808
2 Tbs Reduced Fat (5%) Ricotta Cheese	50	209
4 Strawberries, sliced (50grams)	11	46
1/2 Banana, sliced	50	209
1/2 tsp Cinnamon	0	0
250ml Coffee or Tea	59	247
Water (1 Glass)	0	0
Snack	286	1197
Celery sticks (30g)	15	63
Carrot sticks (30g)	10	42
Low Fat Dip - Hummus, Spicy capsicum, etc (2 tbs)	100	419
Soft Drink (375ml Can)	161	674
Lunch	323	1352
Chickpea Salad:
1 cup Chick Peas	240	1005
5 (15g) Kalamata Olives, halved	32	134
1/2 Medium tomato	14	59
30g Spinach Leaves	7	29
1/4 Capsicum	9	38
1 tbs Balsamic vinegar	11	46
1 tsp Sweet Chilli Sauce	10	42
Pepper to taste
Water (2 Glasses)	0	0
Snack	227	950
Tub Low Fat Yogurt (200g)	176	737
Peach (medium)	51	213
Dinner	458	1917
Home made Vegetarian Pizza:
1 Whole meal Pita Bread (66g)	152	636
2 tbs Tomato Paste + 1 tsp Mixed Herbs	52	218
6 Button Mushrooms, sliced	21	88
50g Marinated Artichoke Hearts	20	84
30g Spinach Leaves	7	29
1/4 cup Canned Pineapple pieces	36	151
2 ‘Vegie Delights’ Sausages, sliced	92	385
5 Pieces 97% Fat Free Sundried Tomatoes, sliced	9	38
25g Grated extra-light tasty cheese	69	289
Water (2 Glasses)	0	0
Dessert	267	1118
10 squares of chocolate	267	1118
Water (1 Glass)	0	0
Total Energy	1927	8066

Saturday                                                                                                           Calories                Kilojoules

Breakfast	453	1896
Big English Breakfast
30g (1 Slice) Multigrain Bread, toasted	67	280
2 Egg Whites Scrambled, w 1 tsp Margarine	81	339
1/2 Medium Tomato, grilled	14	59
100g Medium size Field Mushroom, grilled	46	193
80g Lean, Middle Bacon, grilled with no added Fat	110	460
1/4 cup Salt Reduced Baked Beans	65	272
Small Skinny Latte or Cappuccino (220ml)	70	293
Water (1 Glass)	0	0
Snack	203	850
Apple (medium)	68	285
Muesli Slice (1 serve)	135	565
Water (1 Glass)	0	0
Lunch	197	825
Campbell’s Country Ladle Beef & Vegetable Soup (500g)	197	825
Water (2 Glasses)	0	0
Snack	337	1411
Low Fat Yogurt (200g)	176	737
Soft Drink (375ml Can)	161	674
Water (1 Glass)	0	0
Dinner	386	1616
Home Made Fish and Chips (1 serve)	308	1289
Salad:	39	163
100g Lettuce Leaves	12	50
5 Cherry Tomatoes, halved	15	63
8 thin slices of Cucumber	8	33
1/2 tbs 99% fat free French dressing	4	17
Water (2 Glasses)	0	0
Dessert:	276	1155
Alcohol (choose one of the following):
Low Carb. Beer (Pure Blonde) 4.6%alc.(2 x 355ml Bottles)	213	892
Red Wine (2 glasses)	218	913
White Sparkling Wine (2 glasses)	208	871
Vodka and Orange Juice (30ml vodka + 150ml OJ) x 2	236	988
* For each Alcoholic beverage have 1 glass of Water
Alcohol Substitute:
Hot chocolate:	276	1155
250ml Skinny Milk (1%)	120	502
2 tsp Cadbury Drinking Chocolate Powder	90	377
Weight Watchers Choc Chip Cookies (x 2)	66	276
Total Energy	1883	7870

Sunday                                                                                                           Calories                Kilojoules

Breakfast	396	1658
Muesli Pancakes with Cinnamon Apples (1 serve)	233	975
Coffee or Tea (250ml)	59	247
Orange or Apple Juice (250ml)	100	419
	0	0
Water (2 Glasses)
Snack	228	954
Banana (medium)	100	419
Regular Skinny Latte or Cappuccino (400ml)	128	536
Lunch	352	1473
Butternut Pumpkin Soup (1 serve)	258	1080
Ciabatta Roll, Toasted (65g)	65	272
Extra Light Margarine (2 tsp)	29	121
Snack	351	1469
Low Fat Yogurt (200g)	176	737
Cashews x 20 (30g)	175	733
Dinner	514	2152
Falafels with Tabouli, Tzataki, salad & Sautéed Mushrooms:
4 small/40g Falafel Patties (prepared by package directions)	206	862
1/2 cup Tabouli	180	753
2 tbs Reduced Fat Tzatziki Dip	29	121
Salad:
100g Lettuce Leaves	12	50
5 Cherry Tomatoes, halved	15	63
8 thin slices of Cucumber	8	33
20g Kalamata olives, halved	38	159
1 chopped Field Mushroom sautéed in 1 tsp Ex.Light Marg	26	109
Water (2 Glasses)	0	0
Dessert:	99	414
Strawberries, Jelly and Ice Cream:
100g Strawberries (approx 8)	22	92
120g Diet Jelly	8	33
1 Scoop of Low Fat Vanilla Ice Cream	69	289
Decaffeinated Coffee or Tea (250ml)	59	247
Total Energy	1999	8368

Loss Your Weight

DIY Weight loss Program

Most of us want to lose weight but many of us don't know where to start.

Below you'll find a step by step guide to putting a personalised weight loss program together using the many weight loss resources available on this site.

This DIY weight loss program is easy to do at home and is completely free. Everything you need to plan and implement your very own weight loss program is linked to this page.

So now you know where to start, right here, why not get to it!

Step 1 - Assessment

Self Assessment

Determining exactly where you are at now is the first step to successful weight loss.

To assist in assessing where you are weight-wise, it is useful to calculate your Body Mass Index (BMI) and calculate your waist to hip ratio.

Your Body Mass Index score will help you determine if your current weight is generally "Underweight", "Normal", "Overweight" or "Obese".

Calculating your waist to hip ratio will help you get a sense of whether your level of fat and its distribution is a potential health concern.

To make it easy for you to calculate your body mass index and your waist to hip ratio, we have created a Body Mass Index Calculator and Waist to Hip Ratio Calculator which we've put in theweight loss tools section of this site. These calculators explain how to use them and how to interpret the results.

Also in the weight loss tools section you'll find an Energy Needs Calculator which can calculate the approximate number of calories or kilojoules you need to maintain your current body weight.

Knowing the amount of energy you need each day to maintain your current weight will help you plan exactly what amount of energy you can consume and lose weight, which we'll talk about further in steps 3 and 4.

Medical Assessment

In addition to these self assessment tools, it's a good idea to talk to your doctor about your weight as well as any underlying health problems that may be associated with being overweight if you believe you are overweight.

Your doctor will be able to not only assess your weight and confirm your Body Mass Index, they will be able to check things like your blood pressure, blood sugar levels, kidney function, cardiovascular function, etc. This will provide valuable feedback about whether or not you already have the onset of some of the health conditions normally associated with being overweight, which can be reassessed once you've begun to lose weight.

By assessing all of these things, your doctor will be able to assist you in setting realistic short and long term weight goals and advise you of any conditions you have that will influence how you should best go about losing the weight.

Professional Weight loss Assessment

In addition to a medical assessment, you may also be interested in a general fitness assessment or assessment of your current diet. Personal Trainers can assess your general fitness and strength and measure your body fat levels. In doing so they can also assist you in setting fitness related goals. Dietitians can assess your current diet and help you make modifications. Weight loss Retreats can do all of these things too. To help you find these weight loss professionals we've set up a weight loss directory for you to use.

Step 2 - Goal Setting

Setting realistic and achievable short and long term goals is the next stage after assessing where you currently are with regards to your weight and general health.

The simplest weight loss goal that most people set is to achieve a certain weight or amount of weight loss by a specific date. For example, "I will lose 10kg in the next six weeks" or "I will weigh 86 kilograms by the 1st of April this year", etc.

To assist you in setting your goals, we've written some articles which you should read before setting your goals, such as Setting Weight loss Goals and Keeping your New Year's Resolution.

As we mentioned above, conducting a self assessment and talking to your doctor and possibly a weight loss professional or two will also assist you in setting your weight loss goal.

Step 3 - Diet Plan

Eating too much over a long period of time is usually the cause of us being overweight, so it should be no surprise that if we are going to successfully lose weight we need to modify our diet.

Having determined the daily calorie intake needed to maintain our current weight using the Energy Needs Calculator during the self assessment phase, we can plan to consume less than that figure and in doing so lose weight.

How many calories less than this figure we consume will depend on how quickly we want to lose weight and how much of a reduction in energy we can cope with physically and mentally. One very common mistake that failed dieters make is to reduce their calorie intake too much too quickly. It takes many years to put on the weight we want to lose, so why should we expect to take it off in weeks and realistically keep it off?

Even reducing your calorie intake by as little as 5 to 10% will make a difference in the medium to long term and reducing your calories by this amount should be safe as well as sustainable physically and mentally.

To assist you in changing your diet, we have quite a few helpful tools on this website, including our series of Everyday Diets for Everyday People, Food Nutrition Tables, Healthy Recipes, Diet Articles and Food Diaries.

Our Everyday Diets for Everyday People are 12 week eating plans that contain everyday foods. The calorie and kilojoule value of all foods in these diets are clearly labelled so you can easily vary or substitute one food for another. These diets are based on an average daily intake of around 2,000 calories or 8400 kilojoules, but can easily be increased or decreased because each of the foods listed has it's calorie and kilojoule value.

Our Food Nutrition Tables help you to calculate the amount of calories and kilojoules of the foods you are currently eating or are planning to include in your diet. In addition to their energy values, these tables also list other important nutrition values of the 4500 common foods listed, such as Calcium and Folate, Carbohydrates and Sugars, Total Fats and Saturated Fats, Fibre and Cholesterol, Protein and Iron, and Sodium and Potassium.

Our Healthy Recipes section has hundreds of healthy recipes categorised into Healthy Breakfast Recipes, Healthy Lunch Recipes, Healthy Dinner Recipes, Healthy Snack Recipes and Healthy Drink Recipes. As well as a photo of the dish, a full ingredient list and recipe method, each recipe page highlights what type of recipe it is (low fat, high protein, etc), includes a full nutritional panel, additional comments and suggested similar recipes. If you're looking to include some delicious and nutritious new foods in your diet, visiting these recipe pages is a must. If these recipes aren't enough for you, we also sell some very popular Weight loss Recipe Books in our online shop.

Our Diet Articles library contains numerous articles on topics ranging from Emotional Eating,Golden Rules of Dieting, low carb diets, portion control and feeling fuller longer to food cravings,meal replacements for weight loss and more.

Our series of Food Diaries includes a downloadable Basic Food Diary, Emotional Eating Food Diary, Salt, Sugar and Fat Food Diary, Fibre, Calcium and Omega 3 Food Diary, Iron, Magnesium and Potassium Food Diary and Alcohol, Caffeine and Cigarettes Food Diary so you can keep track of particular nutritents in your diet.

If all these tools aren't enough to help you plan a healthy weight loss diet, you can also get some help from a registered dietitian that you find in our Dietitians directory.

Step 4 - Exercise Plan

As well as planning the energy you're going to consume in your diet, you also need to plan the amount of energy your body is going to consume doing exercise. It is the net result of the amount of energy you take in versus the amount of energy your body uses on a daily basis that will ultimately determine whether or not you lose weight, maintain your weight, or put more on.

To assist you in planning and starting an exercise program, we have plenty of helpful tools right here on this website, including our Exerise Energy Charts, Exercise Diaries, Target Heart Rate Calculator, Exercise Article Library, Home Workout Series, National Fun Runs and Walks Calendar, Walking Path Guides, Exercise DVD's and Swiss Ball and Swiss Ball Accessories for purchase. If you need additional help, we also have a directory which lists exercise professionals.

Our Exercise Energy Charts provide an estimated number of Kilojoules or Calories expended at various body weights while performing a range of typical weight loss exercises for 30 minutes. This information is critical in determing exactly how many extra calories your body will be consuming doing your choice of exercise.

Our series of Exercise Diaries includes a downloadable Basic Daily Exercise Diary and a Monthly Aerobics Exercise Diary. Before downloading a exercise diary, you might first like to read our articles on Exercise Planning, Keeping an Exercise Diary, or Keeping a Weight loss Journal.

Our Target Heart Rate Calculator will help you determine the best workout intensity for your exercise experience, fitness and goals. Before using this calculator, you might find it useful to read our article on Using a Heart Rate Monitor.

Speaking of exercise articles, in our Exercise Articles library you'll also find articles on topics such as The Best Time to Exercise, Cycling for Weight loss, Common Exercise Mistakes, Hiring Exercise Equipment, Pregnancy and Exercise, Spot Reduction, Walking for Weight loss, Weight Training for Women, the difference between Yoga and Pilates and even Zumba Dance Fitness.

Our series of Home Workouts includes Core Stability and Back Care Workouts, Dumbell Workouts, Stretching Workouts, Swiss Ball Workouts and more. All of these workouts can be carried out in the privacy of your own home. In addition to these great workouts you can also purchase exercise DVD's for our online shop including Pilates DVD's, Yoga DVD's and Swiss Balls and Swiss Ball Accessories.

Our National Fun Runs and Walks Calendar lists many of the organised fun runs, charity walks and bike rides in each state of Australia, broken down by month. Included in the calendar are the event date, time, location, distance, type and contact details of the organisers.

Our Walking Path Guides provide details of some of our favourite walking and jogging paths around Australia. If you're looking for someone to walk with, you'll find people like yourself in the Walking Groups section of our Weight loss Forum.

If after visiting all these sections and tools you still feel that you need some professional help, you can visit one of our exercise directories and get the help you need. The exercise directory includes a list of Personal Trainers, Yoga Classes, Pilates Classes, Boot Camps, Mums and Bubs Exercise Groups and Fitness Equipment retailers in each state of Australia.

Step 5 - Motivation and Support

Staying motivated to diet and exercise in order to lose weight is the biggest challenge most of us face when trying to achieve a weight loss goal.

It's often a lack of sustained motivation and ongoing support that leads to weight loss failure.

To assist you on both accounts, we've put an article in our Weight loss Articles library on Weight loss Motivation, compiled more than 100weight loss tips and set up a Weight loss forum where members with similar goals share their experiences and encourage each other to stay on track and achieve their goals.

Speaking of the weight loss forum, the members often conduct monthlyWeight loss Challenges which you can join to help you stay motivated.

You can also subscribe to our free Weight loss Newsletter which will provide additional information and help designed to support you on your weight loss journey and help you stay motivated.

If you need professional motivation and support, simply visit our Weight loss Directory. 

Step 6 - Monitoring Progress

A good way of staying motivated is to regularly check your progress towards achieving your goals.

Even if you take a step backwards every now and again, which is very common in the pursuit of weight loss goals, it is critical that you measure and record your weight loss results periodically.

Checking your weight everyday isn't necessarily a good idea. It's far better to check it every week, because our daily weight can be influenced by things such as water retention, etc.

As well as weighing yourself, make sure you check your progress in other areas as well, like waist measurement, for example.

To help you check your progress regularly, use the Diet and Exercise Journals in the weight loss tools section of this site, and read the Weight loss Journal Article in our Weight loss Articles Library.

You can also join in on the Weekly Weigh Ins and Weight loss Challenges on our Weight loss Forum.

Step 7 - Reassessment

Periodically you should conduct a complete reassessment of your weight loss program to see what's working and not working for you.

This might involve conduction another self assessment, having a medical assessment or assessment by a weight loss professional as detailed in Step 1.

If you're going to seek advise from your doctor or weight loss professional, first have a think about what worked well for you and where you think things might have worked better (assuming of course that you fell a little short of achieving your goal).

If you did achieve your goal, your next challenge is going to be maintaining your new weight in the long term, which many people struggle with, particularly if they haven't made permanent lifestyle changes in order to achive their weight loss. Typically, the faster we lose weight, the less likely we are to keep it off (this excludes weight loss achieved with the assistance of weight loss surgery of course).

If you are thinking of weight loss surgery, we have put a Surgical Weight loss directory together for you to visit.

Step 8 - Maintenance

Maintaining a new healthy weight can be as difficult as losing all the weight in the first place.

To assist you in maintaining your weight once you've achieved your goals, we constantly add new content to this website, including new healthy recipes, weight loss tips, everyday diets for everyday people, new articles, new home workouts, etc.

There's also a Maintenance Crew Section on our Weight loss Forum designed for those who have acheived their weight loss goals and want to stay there.

Summary

So now you have a step by step approach to a DIY Weight loss Program that can help you lose weight and keep it off.

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