Weight loss Diet plan p2

Everyday Weight loss Diet - Eating Plan 2

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 is 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

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

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

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

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

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

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