Everyday Weight loss Diet - Eating Plan
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
|
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