Calorie Eating Plan

Lately I'm so fascinated with healthy eating, I'm starting to consider going on raw food diet, low-GI diet or calorie count diet. Obviously going on these diets on a long-term basis would hinder my pretty high metabolism, so it's recommended to go on such diet for a week to monitor weight.

Here are some sample diet menus I found on Weight Loss Resources. Enjoy!

1000 Calorie Diet Sample Menu

This menu provides 1000 calories, 60g protein, 145g carbohydrate, 21g fat.

Breakfast

·           Banana sandwich made with 2 small slices of wholemeal bread and a small banana.

·           200ml glass of orange juice

Morning Snack

·           100g pot of low fat fruit yoghurt

Lunch

·           1 wholemeal roll (45g) filled with 70g tuna (canned in brine) and 10g reduced calorie mayonnaise

·           Mixed salad of 50g lettuce, 50g red or yellow sweet peppers, 10g spring onions.

Afternoon Snack

·           28g bag of lower fat crisps (eg. Walkers Lites)

Dinner

·                     70g Roast Chicken breast (without skin)

·                     80g Potatoes, mashed with 30ml semi-skimmed milk

·                     60g Broccoli, steamed or boiled

·                     50g Carrots, boiled

·                     100ml Gravy (made from granules)

Evening

·                     1 serving of low calorie Hot Chocolate Drink made with powder and water (eg. Cadbury's Highlights)

Women will lose 2-4 lbs in a week, men 3-5 lbs in a week, depending on start weight and activity level. It is not recommended that calories be so restricted for more than one week - for most people this level of calories is too low to obtain enough nutrition, and may have the effect of slowing metabolism.

1100 Calorie Diet Sample Plan

Daily allowance (100 cals) - 275ml/1/2pt skimmed milk

Breakfast (200 cals)

·                     Cereal and fruit - 4tbsp bran flakes with semi-skimmed milk and 1 apple.

Lunch (300 cals)

·                     Mozzarella, avocado and tomato salad - Slice 50g/2oz reduced-fat Mozzarella cheese and arrange on a plate with 1 sliced tomato, 1/2 small sliced avocado, fresh basil and balsamic vinegar. Serve with salad and a 5cm/2in piece of French bread.

Dinner (400 cals)

·                     Roast pork dinner - Serve 2 thin slices lean roast pork with 2 medium-sized roast potatoes, 2tbsp apple sauce (sweetened with artificial sweetener), vegetables and fat-free gravy.

Snack (100 cals)

·                     3tbsp reduced-fat hummus with crudités.

1250 Calorie Diet Sample Plan

Daily allowance (100 cals) - 275ml/1/2pt skimmed milk

 

Breakfast (250 cals)

·                     Croissant and jam - 1 warmed croissant with 2tsp jam.

 

Lunch (350 cals)

·                     Roast beef salad - Serve 2 slices lean roast beef with 1 jacket potato, salad and 2tbsp fat-free dressing.

 

Dinner (400 cals)

·                     Baked salmon with peppers  - Slice 1/2 green pepper and 1/2 red pepper. Place on a piece of foil with 1 raw salmon steak. Add some lemon juice and black pepper, fold up the foil and bake until the fish is cooked. Serve with 4 boiled new potatoes, cooked in their skins, and vegetables.

 

Snack (150 cals)

·                     1 small banana, 1 apple and 1 satsuma.

1400 Calorie Diet Sample Plan

Daily allowance (100 cals) - 275ml/1/2pt skimmed milk

 

Breakfast (250 cals)

·                     Beans on toast - 1 slice wholemeal toast with 1 small can baked beans in tomato sauce.

 

Lunch (400 cals)

·                     Pitta bread and tzatziki with fruit - Warm 1 wholemeal pitta bread and serve with 170g tub tzatziki and salad. Plus 1 banana and 12 grapes.

 

Dinner (550 cals)

·                     Prawn curry - Spray a non-stick pan with a spray oil, heat, and fry 150g/5oz prawns and a selection of vegetables until browned. Add 1/2 jar low-fat korma curry sauce and cook for a further 15 minutes. Serve with 6tbsp cooked brown rice. Plus 1 small banana.

 

Snack (100 cals)

·                     1 small packet Skips.

1500 Calorie Diet Sample Plan

Daily allowance (100 cals) - 275ml/1/2pt skimmed milk

 

Breakfast (300 cals)

·                     BLT sandwich and fruit - 2 slices wholemeal bread filled with 2 grilled rashers lean back bacon, lettuce, tomato and 2tsp reduced-calorie mayonnaise. Plus 1 satsuma.

 

Lunch (400 cals)

·                     Ploughman’s lunch - Serve a 10cm/4in piece French bread with 50g/2oz reduced-fat Cheddar cheese, 2 pickled onions, 1tbsp sweet pickle and salad.

 

Dinner (550 cals)

·                     Potato, lentil and cauliflower curry - Spray a non-stick pan with a spray oil, heat and gently fry 2tbsp split red lentils, 1/2 sliced small onion, 1tsp curry powder (or to taste) and 1 bay leaf for a few minutes. Add enough water to cover and 1 small can chopped tomatoes. Bring to boil and simmer for 20 minutes. Remove the bay leaf and add 1 chopped potato and cauliflower florets. Cook until the sauce has thickened and serve with 6tbsp cooked brown rice.

 

Snack (150 cals)

·                     1 slice wholemeal toast topped with 2tsp peanut butter and 1tsp jam.

1600 Calorie Diet Sample Plan

Daily allowance (100 cals) - 275ml/1/2pt skimmed milk

 

Breakfast (350 cals)

·                     Boiled egg and toast with fruit - 1 hard boiled egg with 2 slices wholemeal toast topped with 2tsp low-fat spread. Plus 1 small glass of orange juice and 6 grapes.

 

Lunch (450 cals)

·                     Three bean salad - Chop 3 spring onions, 5 cherry tomatoes and 1 green pepper. Mix with 3tbsp each of red kidney beans, chick peas and cannelini beans and 2tbsp fat-free dressing. Serve with salad and 1 wholemeal bread roll topped with 2tsp low-fat spread.

 

Dinner (500 cals)

·                     Lamb chop with potato and vegetables - Grill 1 lean loin lamb chop and serve with 1 jacket potato, topped with 1tsp low-fat spread, vegetables and 1tbsp mint sauce.

 

Snack (200 cals)

·                     Chop 1 kiwi fruit, 1 small banana and 1 satsuma. Top with 1 small pot diet fromage frais and 1tbsp chopped mixed nuts.

1750 Calorie Diet Sample Plan

Daily allowance (100 cals) - 275ml/1/2pt skimmed milk

 

Breakfast (350 cals)

·                     Peanut butter and banana on toast - 2 slices wholemeal toast topped with 1tbsp peanut butter and 1 small banana. Plus 1 kiwi fruit.

 

Lunch (450 cals)

·                     Ham salad baguette and yoghurt - Fill a 15cm/6in piece French bread with 2 slices lean ham, salad and a scraping of mustard. Plus 1 small pot diet yoghurt.

 

Dinner (550 cals)

·                     Coronation chicken with sweetcorn - Chop into bite-sized pieces 1 grilled skinless chicken breast. Mix with 3tbsp sweetcorn, 2tbsp plain low-fat yoghurt, 1 tbsp reduced-calorie mayonnaise and 1tsp curry powder (or to taste). Serve with 1 jacket potato and salad.

 

Snack (100 cals)

·                     2 chocolate chip cookies

Snack (200 cals)

·                     Banana smoothie - Blend 1 small banana, 1 small pot banana yoghurt and 150ml/1/4pt semi-skimmed milk.