Everyday Weight loss Diet - Eating Plan 1
This Everyday 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 is designed for those who want to eat common, everyday foods, this diet includes foods normally excluded from very restrictive diets, which most of us give up on very quickly. If you're looking for a realistic diet you can follow indefinately, you may just have found it!
For your convenience, you can download a printable copy of the Week eating plan here.
Monday Calories Kilojoules
| Breakfast | 255 | 1067 |
| All bran wheat flakes cereal (50g) | 168 | 703 |
| Low fat milk (1/2 cup) | 62 | 259 |
| Tinned apricots (6 halves - 50g) | 25 | 105 |
| Glass of water (250ml) | 0 | 0 |
| Snack | 134 | 561 |
| Raisin toast (1 slice) | 91 | 381 |
| Margarine spread reduced fat (1tsp) | 18 | 75 |
| Tea or Coffee with Milk | 25 | 105 |
| Lunch | 398 | 1665 |
| California sushi hand rolls (2 pieces) | 334 | 1398 |
| Apple (1 serve) | 64 | 268 |
| Glass of water (250ml) | 0 | 0 |
| Snack | 223 | 933 |
| Rice crackers (10) | 70 | 293 |
| Light hummus (60g) | 105 | 439 |
| Banana (1 small) | 48 | 201 |
| Dinner | 643 | 2690 |
| Cottage cheese vegetarian lasagne (1 serve) | 543 | 2272 |
| Garden salad (small side) | 100 | 418 |
| Dessert | 164 | 686 |
| Low fat fruit yoghurt (200g) | 154 | 644 |
| Strawberries fresh (50g) | 10 | 42 |
| Total Energy: | 1817 | 7602 |
Tuesday Calories Kilojoules
| Breakfast | 480 | 2009 |
| French Toast with Baked Beans (1 serve) | 412 | 1724 |
| Green tea | 68 | 285 |
| Snack | 221 | 925 |
| Goulburn valley fruit snack (140g) | 79 | 331 |
| Be natural current, berry, oats & pepita bar (32g) | 142 | 594 |
| Glass of water (250ml) | 0 | 0 |
| Lunch | 320 | 1339 |
| Tuna & Salsa Pin Wheel (1 serve) | 244 | 1021 |
| Orange Juice no added sugar (200ml) | 76 | 318 |
| Snack | 226 | 945 |
| Dry roasted almonds (12 nuts) | 72 | 301 |
| Vaalia Light Passionfruit yoghurt (150g) | 154 | 644 |
| Dinner | 530 | 2220 |
| Beef and Black Bean Noodles (1 serve) | 530 | 2220 |
| Diet coke (200ml) | 0 | 0 |
| Dessert | 256 | 1071 |
| Pretzels (30g) | 113 | 473 |
| Bega So Tasty Extra Light Cheese (2 slices - 42g) | 143 | 598 |
| Glass of water (250ml) | 0 | 0 |
| Total Energy: | 2033 | 8508 |
Wednesday Calories Kilojoules
| Breakfast | 376 | 1573 |
| Wholemeal crumpets (2 pieces) | 168 | 703 |
| Honey (1tsp) | 19 | 80 |
| Banana (1 small) | 48 | 201 |
| Skim Milk (1 cup) | 88 | 368 |
| Wheet-bix (1 biscuit, 15g) | 53 | 222 |
| Snack | 170 | 711 |
| Skinny cappuccino (regular) | 70 | 293 |
| Arnott’s full o'fruit bar | 77 | 322 |
| Apricot (2 small) | 23 | 96 |
| Lunch | 567 | 2372 |
| 3 Bean, Cherry Tomato and Sweet Corn Vita Wheat: | ||
| 4 Arnott’s vita wheats original | 96 | 402 |
| 190g 3 Bean mix canned | 196 | 820 |
| 4 Cherry Tomatoes (sliced) | 12 | 50 |
| 125g Sweet corn kernels drained (canned) | 120 | 502 |
| 40ml Balsamic vinaigrette dressing | 71 | 297 |
| Green grapes (small bunch med size roughly 22 - 120g) | 72 | 301 |
| Glass of water (250ml) | 0 | 0 |
| Snack | 170 | 711 |
| Mixed Berry Protein Shake: |
|
|
| 2 tbs Musashi protein powder vanilla flavoured | 121 | 506 |
| 250ml Water | 0 | 0 |
| 100g Frozen mixed berries | 49 | 205 |
| Dinner | 700 | 2930 |
| Grilled Chicken with Honey Mustard Sauce (1 serve) | 700 | 2930 |
| Glass of water (250ml) | 0 | 0 |
| Dessert | 169 | 707 |
| Strawberry Meringues (1 serve) | 169 | 707 |
| Total Energy: | 2152 | 9005 |
Thursday Calories Kilojoules
| Breakfast | 450 | 1883 |
| Fruit salad (300g) | 138 | 577 |
| Vanilla low fat yoghurt (100g) | 156 | 653 |
| Mixed nuts & seeds or LSA Mix (30g) | 155 | 649 |
| Green tea | 1 | 4 |
| Snack | 222 | 929 |
| Smoked Salmon and Cream Cheese English Muffin: |
|
|
| 1/2 Multigrain English muffin | 155 | 649 |
| 25g Smoked salmon | 38 | 159 |
| 1 tbs Cream cheese extra light | 29 | 121 |
| Glass of water (250ml) | 0 | 0 |
| Lunch | 546 | 2284 |
| Tuna and Cottage Cheese Salad Sandwich: |
|
|
| 95g Tuna in oil drained | 241 | 1008 |
| 2 thick slices Wholegrain bread | 187 | 782 |
| 3 Lettuce leaves | 4 | 17 |
| 4 thin slices Tomato | 11 | 46 |
| 1/4 cup Cucumber slices | 3 | 13 |
| 40g Cottage cheese (low fat) | 36 | 151 |
| Salt/pepper (to taste) | 0 | 0 |
| Apple (1 serve) | 64 | 268 |
| Snack | 185 | 774 |
| Sunbeam dried sultanas (50g) | 160 | 669 |
| Tea or Coffee with Milk | 25 | 105 |
| Dinner | 373 | 1561 |
| Japanese Take away: | 373 | 1561 |
| Miso soup with tofu & plain Ramen noodles (1 serve) | ||
| Dessert | 190 | 795 |
| Banana fritter | 140 | 586 |
| Ice cream vanilla (small scoop 25g) | 50 | 209 |
| Glass of water (250ml) | 0 | 0 |
| Total Energy: | 1966 | 8226 |
Friday Calories Kilojoules
| Breakfast | 485 | 2029 |
| Burcher Style Muesli with Peaches: |
|
|
| 30 g Swiss Muesli | 103 | 431 |
| 100g Low fat fruit flavoured yoghurt | 154 | 644 |
| 1 cup Canned peaches | 128 | 536 |
| Skinny Latte reduced fat milk | 100 | 418 |
| Glass of water (250ml) | 0 | 0 |
| Snack | 190 | 795 |
| Crumpets (2) | 168 | 703 |
| Low joule strawberry jam (2tsps -30g) | 22 | 92 |
| Glass of water (250ml) | 0 | 0 |
| Lunch | 249 | 1042 |
| Vegetable & Ham Slice (1 serve) | 215 | 900 |
| Nectarine (1 medium) | 34 | 142 |
| Glass of water (250ml) | 0 | 0 |
| Snack | 213 | 891 |
| Sweet chilli tuna can (125g) | 180 | 753 |
| Arnott’s rye cruskits ( 2 pieces 10g) | 33 | 138 |
| Glass of water (250ml) | 0 | 0 |
| Dinner | 395 | 1653 |
| Chicken and Cheese Mini Pizza (1 serve) | 270 | 1130 |
| Greek salad (100g) | 125 | 523 |
| Diet coke (200ml) | 0 | 0 |
| Dessert | 272 | 1138 |
| Tea with reduced fat milk | 17 | 71 |
| Tim tam original (19g) | 98 | 410 |
| Fat free frozen mango yoghurt (100g) | 157 | 657 |
| Glass of water (250ml) | 0 | 0 |
| Total Energy: | 1804 | 7548 |
Saturday Calories Kilojoules
| Breakfast | 333 | 1393 |
| Poached eggs mushroom and tomato on toast: |
|
|
| 2 Poached eggs | 146 | 611 |
| 1 slice Sourdough toast | 64 | 268 |
| 140g cooked Mushroom | 36 | 151 |
| 4 slices Tomato | 11 | 46 |
| Orange Juice no added sugar (200ml) | 76 | 318 |
| Snack | 170 | 711 |
| Mixed Berry Protein Shake: |
|
|
| 2 tbs Musashi protein powder vanilla flavoured | 121 | 506 |
| 250ml Water | 0 | 0 |
| 100g Frozen mixed berries | 49 | 205 |
| Glass of water (250ml) | 0 | 0 |
| Lunch | 505 | 2113 |
| Beef Salad (1 serve) | 325 | 1360 |
| Dried fruit & nut mix (50g) | 180 | 753 |
| Glass of water (250ml) | 0 | 0 |
| Snack | 187 | 782 |
| Tea or Coffee with Milk | 25 | 105 |
| Fresh cherries (small 25 - 100g) | 53 | 222 |
| Raisin toast (1 slice) with reduced fat margarine | 109 | 456 |
| Glass of water (250ml) | 0 | 0 |
| Dinner | 526 | 2201 |
| Ham & Spring Vegetable Spaghetti (1 serve) | 526 | 2201 |
| Glass of water (250ml) | 0 | 0 |
| Dessert | 162 | 679 |
| Mango yoghurt mousse (1 serve) | 162 | 679 |
| Glass of water (250ml) | 0 | 0 |
| Total Energy: | 1883 | 7880 |
Sunday Calories Kilojoules
| Breakfast | 396 | 1657 |
| Kellogg’s special K Advantage (40g) | 141 | 590 |
| Skim milk (1 cup) | 88 | 368 |
| Wholemeal toast (1 slice) | 68 | 285 |
| Honey (1tbs) | 74 | 310 |
| Tea or Coffee with Milk | 25 | 105 |
| Snack | 246 | 1029 |
| Poached Egg and Tomato Sauce English Muffin: |
|
|
| 1/2 Multigrain English muffin | 155 | 649 |
| 1 Poached egg | 73 | 305 |
| 1 tbs Tomato sauce | 18 | 75 |
| Glass of water (250ml) | 0 | 0 |
| Lunch | 420 | 1757 |
| Ham Cheese Tomato & Avocado Focaccia: |
|
|
| Plain focaccia bread | 140 | 586 |
| 1 slice Cheddar cheese (extra light) | 55 | 230 |
| 100g Lean leg ham | 108 | 452 |
| 4 slices Tomato (60g) | 11 | 46 |
| 50g Avocado | 106 | 444 |
| Diet coke (200ml) | 0 | 0 |
| Snack | 350 | 1464 |
| Skinny Latte reduced fat milk | 100 | 418 |
| Kiwi fruit ( 2 medium serves) | 96 | 402 |
| Lowan’s muesli bar fruit & nut (50g) | 154 | 644 |
| Glass of water (250ml) | 0 | 0 |
| Dinner | 468 | 1960 |
| Beef Chow Mein (1 serve) | 260 | 1090 |
| Served with Multigrain roll | ||
| Rice white steamed | 208 | 870 |
| Glass of water (250ml) | 0 | 0 |
| Dessert | 54 | 226 |
| Aired popcorn lightly salted (2 cups) | 54 | 226 |
| Glass of water (250ml) | 0 | 0 |
| Total Energy: | 1934 | 8094 |
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