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

BREAKFAST

DAY 1
2 blocks Weet-Bix
1 cup LF/FF milk OR yoghurt

DAY 2
1 cup cooked oats
1 cup LF/FF milk

DAY 3
2 slices w/w bread
2 tsp peanut butter
1 cup LF/FF milk OR yoghurt


DAY 4
1 small bran muffin, no raisins (60g)
1 tsp soft margarine
1 cup LF/FF milk OR yoghurt

DAY 5
½ cup muesli (not toasted)
1 cup LF/FF milk OR yoghurt

DAY 6
2 slices w/w bread
1 tsp soft margarine
1 egg
1 cup LF/FF milk OR yoghurt

DAY 7
1 cup high fibre cereal
1 cup LF/FF milk OR yoghurt

LUNCH

DAY 1
1 w/w roll
30g grilled diced chicken breast (skinless)
1 tbsp LF mayonnaise
Green salad

DAY 2
4 Ryvita crackers
1 tsp soft margarine
2 slices lean cold meat
Tomato & cucumber slices
1 tbsp LF dressing

DAY 3
1 cup cooked pasta screws
30g tuna (canned in water)
Any free vegetables
1 tbsp LF dressing

DAY 4
2 slices w/w bread
1 tsp soft margarine
1 boiled/scrambled egg
1 tbsp LF mayonnaise
Green salad

DAY 5
1 med. baked potato
¼ cup LF/FF cottage cheese
½ cup green salad
1 tsp LF dressing
1 tsp soft margarine

DAY 6
1 w/w pita
30g grilled chicken
¼ avocado pear
Free vegetables:
lettuce, tomato, cucumber, peppers 1 tbsp LF dressing

DAY 7
2 Tortillas
30g LF cheese, grated
½ cup cooked beans
Free vegetables: tomato, onion, cucumber, shredded lettuce

SUPPER

DAY 1
1 med. baked potato
1 tsp soft margarine
60g baked fish
1 tsp vegetable oil
1 cup grilled mixed vegetables

DAY 2
1 cup cooked brown/wild rice
60g grilled chicken breast (skinless)
1 tsp vegetable oil
½ cup cooked pumpkin
1 tsp soft margarine Spinach

DAY 3
1 w/w roll
1 tsp soft margarine
60g lean grilled steak
1 tbsp LF dressing
Any free vegetables of your choice

DAY 4
1 cup cooked couscous
60g roast chicken (skinless)
1 cup mixed roasted vegetables
2 tsp vegetable oil

DAY 5
1 cup cooked spaghetti
1 tsp vegetable oil
60g lean beef mince with tomato & onion mix
Any free vegetables of your choice

DAY 6
1 cup cooked brown/wild rice
60g grilled fish
1 tsp vegetable oil
1 cup mixed vegetables

DAY 7
1 cup cooked noodles
2 tsp vegetable oil
60g chicken breast, sliced
Vegetables to stir fry: peppers, onions, celery, cabbage

MID-MORNING and MIDAFTERNOON SNACK
1 med. fruit/½ cup 100% fruit juice

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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