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The sample diet plans illustrate how much food can be eaten at a given daily calorie quota and show that controlling calories doesn't have to be boring!
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1100 calorie 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. |
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2.
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1250 calorie 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. V
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3. |
1400 calorie 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. |
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4. |
1500 calorie 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.
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5. |
1600 calorie 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. |
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6. |
1750 calorie 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)
Blend 1 small banana,
1 small pot banana yoghurt and
150ml/1/4pt semi-skimmed milk. |
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