"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
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