"Generic Weight Loss Meal Plan Template for Women - 1300 Kcal"

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GENERIC WEIGHT LOSS MEAL PLAN FOR WOMEN
TOTAL ENERGY - approximately 1300 Kcal (5460kJ)
NOTE:
This meal plan is to be used as a guideline for reducing weight, in conjunction with regular exercise. Slow gradual weight loss is recommended at 0.5-1 kg per
week. For a more personal approach, consult a registered dietitian. The best approach for long term weight loss and health is to change your lifestyle
The days can be swapped around for variety and different foods included, keeping in mind portion sizes and choosing low fat, high fibre and low added sugar
foods
Alcohol is a high source of energy and should not be included in the diet when trying to lose weight
30g of meat/chicken/fish is the same size as 1 matchbox
Free vegetables include: Lettuce, tomato, cucumber, mushroom, asparagus, onion, peppers, spinach, broccoli, cauliflower, cabbage, baby marrow - eat as
much of these as you like! e.g. as a veggie soup, big salad, stir-fry, to bulk up sandwiches or stews
Salt free herbs & spices, vinegar & lemon juice can be added to enhance the flavour of your dishes
Diet drinks may also be included as part of your daily intake
A daily intake of 6-8 glasses of water is recommended
EXTRAS FOR THE DAY:
Coffee and tea can be drunk through the day with LF/FF milk and no sugar or with an artificial sweetener. 1 cup of LF/FF milk is allocated for coffee/tea per day
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7
2 blocks Weet-Bix
1 cup cooked oats
2 slices w/w
1 small bran muffin,
½ cup muesli (not
2 slices w/w bread
1 cup high fibre
1 cup LF/FF milk OR
1 cup LF/FF milk
bread
no raisins (60g)
toasted)
1 tsp soft margarine
cereal
yoghurt
2 tsp peanut
1 tsp soft margarine
1 cup LF/FF milk OR
1 egg
1 cup LF/FF milk OR
butter
1 cup LF/FF milk
yoghurt
1 cup LF/FF milk OR
yoghurt
BREAKFAST
1 cup LF/FF milk
OR yoghurt
yoghurt
OR yoghurt
1 w/w roll
4 Ryvita crackers
1 cup cooked
2 slices w/w bread
1 med. baked potato
1 w/w pita
2 Tortillas
30g grilled diced
1 tsp soft margarine
pasta screws
1 tsp soft margarine
¼ cup LF/FF cottage
30g grilled chicken
30g LF cheese,
LUNCH
chicken breast
2 slices lean cold
30g tuna (canned
1 boiled/scrambled
cheese
¼ avocado pear
grated
(skinless)
meat
in water)
egg
½ cup green salad
Free vegetables:
½ cup cooked beans
1 tbsp LF
Tomato & cucumber
Any free
1 tbsp LF
1 tsp LF dressing
lettuce, tomato,
Free vegetables:
mayonnaise
slices
vegetables
mayonnaise
1 tsp soft margarine
cucumber, peppers
tomato, onion,
Green salad
1 tbsp LF dressing
1 tbsp LF dressing
Green salad
1 tbsp LF dressing
cucumber, shredded
lettuce
1 med. baked
1 cup cooked
1 w/w roll
1 cup cooked
1 cup cooked
1 cup cooked
1 cup cooked
potato
brown/wild rice
1 tsp soft
couscous
spaghetti
brown/wild rice
noodles
1 tsp soft margarine
60g grilled chicken
margarine
60g roast chicken
1 tsp vegetable oil
60g grilled fish
2 tsp vegetable oil
SUPPER
60g baked fish
breast (skinless)
60g lean grilled
(skinless)
60g lean beef mince
1 tsp vegetable oil
60g chicken breast,
1 tsp vegetable oil
1 tsp vegetable oil
steak
1 cup mixed roasted
with tomato & onion
1 cup mixed
sliced
1 cup grilled mixed
½ cup cooked
1 tbsp LF dressing
vegetables
mix
vegetables
Vegetables to stir
vegetables
pumpkin
Any free
2 tsp vegetable oil
Any free vegetables of
fry: peppers,
1 tsp soft margarine
vegetables of
your choice
onions, celery,
Spinach
your choice
cabbage
MID-MORNING
and MID-
1 med. fruit/½ cup 100% fruit juice
AFTERNOON
SNACK
KEY: LF= Low Fat FF= Fat Free w/w= Whole wheat tsp= teaspoon (5ml) tbsp= tablespoon (15ml) 1 cup/glass=250ml
GENERIC WEIGHT LOSS MEAL PLAN FOR WOMEN
TOTAL ENERGY - approximately 1300 Kcal (5460kJ)
NOTE:
This meal plan is to be used as a guideline for reducing weight, in conjunction with regular exercise. Slow gradual weight loss is recommended at 0.5-1 kg per
week. For a more personal approach, consult a registered dietitian. The best approach for long term weight loss and health is to change your lifestyle
The days can be swapped around for variety and different foods included, keeping in mind portion sizes and choosing low fat, high fibre and low added sugar
foods
Alcohol is a high source of energy and should not be included in the diet when trying to lose weight
30g of meat/chicken/fish is the same size as 1 matchbox
Free vegetables include: Lettuce, tomato, cucumber, mushroom, asparagus, onion, peppers, spinach, broccoli, cauliflower, cabbage, baby marrow - eat as
much of these as you like! e.g. as a veggie soup, big salad, stir-fry, to bulk up sandwiches or stews
Salt free herbs & spices, vinegar & lemon juice can be added to enhance the flavour of your dishes
Diet drinks may also be included as part of your daily intake
A daily intake of 6-8 glasses of water is recommended
EXTRAS FOR THE DAY:
Coffee and tea can be drunk through the day with LF/FF milk and no sugar or with an artificial sweetener. 1 cup of LF/FF milk is allocated for coffee/tea per day
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7
2 blocks Weet-Bix
1 cup cooked oats
2 slices w/w
1 small bran muffin,
½ cup muesli (not
2 slices w/w bread
1 cup high fibre
1 cup LF/FF milk OR
1 cup LF/FF milk
bread
no raisins (60g)
toasted)
1 tsp soft margarine
cereal
yoghurt
2 tsp peanut
1 tsp soft margarine
1 cup LF/FF milk OR
1 egg
1 cup LF/FF milk OR
butter
1 cup LF/FF milk
yoghurt
1 cup LF/FF milk OR
yoghurt
BREAKFAST
1 cup LF/FF milk
OR yoghurt
yoghurt
OR yoghurt
1 w/w roll
4 Ryvita crackers
1 cup cooked
2 slices w/w bread
1 med. baked potato
1 w/w pita
2 Tortillas
30g grilled diced
1 tsp soft margarine
pasta screws
1 tsp soft margarine
¼ cup LF/FF cottage
30g grilled chicken
30g LF cheese,
LUNCH
chicken breast
2 slices lean cold
30g tuna (canned
1 boiled/scrambled
cheese
¼ avocado pear
grated
(skinless)
meat
in water)
egg
½ cup green salad
Free vegetables:
½ cup cooked beans
1 tbsp LF
Tomato & cucumber
Any free
1 tbsp LF
1 tsp LF dressing
lettuce, tomato,
Free vegetables:
mayonnaise
slices
vegetables
mayonnaise
1 tsp soft margarine
cucumber, peppers
tomato, onion,
Green salad
1 tbsp LF dressing
1 tbsp LF dressing
Green salad
1 tbsp LF dressing
cucumber, shredded
lettuce
1 med. baked
1 cup cooked
1 w/w roll
1 cup cooked
1 cup cooked
1 cup cooked
1 cup cooked
potato
brown/wild rice
1 tsp soft
couscous
spaghetti
brown/wild rice
noodles
1 tsp soft margarine
60g grilled chicken
margarine
60g roast chicken
1 tsp vegetable oil
60g grilled fish
2 tsp vegetable oil
SUPPER
60g baked fish
breast (skinless)
60g lean grilled
(skinless)
60g lean beef mince
1 tsp vegetable oil
60g chicken breast,
1 tsp vegetable oil
1 tsp vegetable oil
steak
1 cup mixed roasted
with tomato & onion
1 cup mixed
sliced
1 cup grilled mixed
½ cup cooked
1 tbsp LF dressing
vegetables
mix
vegetables
Vegetables to stir
vegetables
pumpkin
Any free
2 tsp vegetable oil
Any free vegetables of
fry: peppers,
1 tsp soft margarine
vegetables of
your choice
onions, celery,
Spinach
your choice
cabbage
MID-MORNING
and MID-
1 med. fruit/½ cup 100% fruit juice
AFTERNOON
SNACK
KEY: LF= Low Fat FF= Fat Free w/w= Whole wheat tsp= teaspoon (5ml) tbsp= tablespoon (15ml) 1 cup/glass=250ml