Ladies: Meal Plan for Weight Loss
Ladies: Meal Plan for Weight Loss
Ladies: Meal Plan for Weight Loss
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<strong>Ladies</strong>: <strong>Meal</strong> <strong>Plan</strong> <strong>for</strong> <strong>Weight</strong> <strong>Loss</strong>BREAKFASTMenu 1 Menu 2 Menu 3 Menu 4 Menu 5 Menu 6 Menu 71 SLICE MELON½ CUP ALL BRAN½ CUP LOW FAT MILK½ GLASS FRUIT JUICE1 SLICE TOAST1 POACHED/ BOILEDEGG½ GRAPEFRUIT200ML COOKED OATSPORRIDGE¼ CUP LOW FAT MILK1 SLICE PAW PAW1 SLICE TOAST2 T BAKED BEANSPEACHES X 21 WEETBIX½ CUP LOW FAT MILK½ GLASS FRUIT JUICE1 SLICE TOAST1 SCRAMBLED EGG(NON-STICK PAN)ORANGESMALL MUFFIN125ML LITE YOGHURTAnalysis Analysis Analysis Analysis Analysis Analysis AnalysisENERGY:CARBS:PROTEIN:FAT:1004 Kj239 Cal41g11g3gENERGY:CARBS:PROTEIN:FAT:1093 Kj260 Cal33g13g8gENERGY:CARBS:PROTEIN:FAT:894 Kj213 Cal38g6g4gENERGY:CARBS:PROTEIN:FAT:1126 Kj268 Cal54g11g2gENERGY:CARBS:PROTEIN:FAT:936 Kj223 Cal44g8g3gENERGY:CARBS:PROTEIN:FAT:1090 Kj260 Cal32g11g9ENERGY:CARBS:PROTEIN:FAT:1420 Kj338 Cal64g11g6gAnne Pringle October 2011
<strong>Ladies</strong>: <strong>Meal</strong> <strong>Plan</strong> <strong>for</strong> <strong>Weight</strong> <strong>Loss</strong>LUNCHMenu 1 Menu 2 Menu 3 Menu 4 Menu 5 Menu 6 Menu 7CHEESE ‘N BISCUITS6 PROVITA;⅓ TUB LOW FATCOTTAGE CHEESE;DILL GHERKINSSALAD APASTA SALAD1 CUP COOKED PASTA⅓TIN TUNAFRESH HERBS1 T LOW OIL DRESSINGSALAD ACHICKEN ROLL1 WHOLE WHEAT ROLL3 T DICED CHICKENBREAST1T LOW OILMAYONNAISESALAD ABAKED POTATOMEDIUM BAKEDPOTATO (150-200G)3 T GRATED LOW FATCHEESE1 T LOW OIL DRESSINGSALAD ASANDWICH2 SLICES BREAD2 SLICES LEAN HAMMUSTARD, SLICEDTOMATO1 T LOW OIL DRESSINGOR 1 t BUTTERSALAD ACHICKEN & RICESALAD3T DICED COOKEDCHICKEN1 CUP COOKED RICE2 t MAYONNAISE2 t CHUTNEYSALAD APITA LUNCH1 PITA BREAD3T CHICKENOR TUNAOR 2 SLICES LEAN HAM1 T LOW OIL DRESSINGSALAD ABOWL FRUIT SALAD(1 CUP)1 APPLE STRAWBERRIES(1½ CUPS)1 PEAR 1 ORANGE BUNCH GRAPES(1 CUP)1 BANANAAnalysis Analysis Analysis Analysis Analysis Analysis AnalysisENERGY:CARBS:PROTEIN:FAT:1445 Kj344 Cal62g15g5gENERGY:CARBS:PROTEIN:FAT:1384 Kj330 Cal50g26g4gENERGY:CARBS:PROTEIN:FAT:1862 Kj443 Cal66g33g8gENERGY:CARBS:PROTEIN:FAT:2235 Kj532 Cal83g20g15gENERGY:CARBS:PROTEIN:FAT:1528 Kj363 Cal59g21g6gENERGY:CARBS:PROTEIN:FAT:1804 Kj430 Cal63g28g8gENERGY:CARBS:PROTEIN:FAT:1621 Kj386 Cal72g18g5gAnne Pringle October 2011
<strong>Ladies</strong>: <strong>Meal</strong> <strong>Plan</strong> <strong>for</strong> <strong>Weight</strong> <strong>Loss</strong>DINNERFISH DINNER60-90G GRILLED ORBAKED FISH(HAKE/SOLE/ KINGKLIP)2 t BUTTERHERBSRICE (½ CUP)VEGETABLES A3-4 T VEGETABLES BSTEAK DINNER60G GRILLED STEAK120G BAKED POTATO1t BUTTERVEGETABLES A3-4T VEGETABLES BPORK DINNER1 LEAN GRILLED CHOP(PORK/ LAMB) (90 –120G WITH BONE)4T MASHED POTATOESVEGETABLES A3-4 T VEGETABLES BPASTA NAPOLITANOI CUP COOKED PASTATOMATO & ONIONSAUCE WITHMARROWS,MUSHROOMS & HERBS60G GRATEDMOZZARELLA; GREENSALAD AVEG& CHICKENCASSEROLE MADEWITH:1 CHICKEN BREAST4T COOKED BROWNRICE;VEGETABLES A3-4T VEGETABLES BHEALTHY BURGER1 BURGER ROLL(BROWN)1 GRILLED PATTY (60G)SAUCE: COOKEDTOMATO, ONION &SEASONINGSALADS A3-4 T GRATED CARROTSTIR FRY100G RAW PORK FILLETSTRIPS1 t OLIVE OILSOY SAUCE &SEASONINGCARROT STRIPSMARROW STRIPS4 T COOKED BROWNRICEAnalysis Analysis Analysis Analysis Analysis Analysis AnalysisENERGY:CARBS:PROTEIN:FAT:1376 Kj328 Cal26g22g15gENERGY:CARBS:PROTEIN:FAT:1886 Kj449 Cal54g39g11gENERGY:CARBS:PROTEIN:FAT:1842 Kj439 Cal47g43g10gENERGY:CARBS:PROTEIN:FAT:2429 Kj578 Cal63g26g24gENERGY:CARBS:PROTEIN:FAT:1622 Kj386 Cal47g40g6gENERGY:CARBS:PROTEIN:FAT:1556 Kj370 Cal50g28g7gENERGY:CARBS:PROTEIN:FAT:1720 Kj410 Cal42g29g14gAnne Pringle October 2011
<strong>Ladies</strong>: <strong>Meal</strong> <strong>Plan</strong> <strong>for</strong> <strong>Weight</strong> <strong>Loss</strong>Vegetables ALarge servings of these vegetables are allowedAsparagus Baby Marrow BrinjalBroccoli Brussels Sprouts CabbageCauliflower Celery CucumberGem Squash Gherkins Green BeansLeeks Lettuce MarrowMushrooms Onions Patty PansPeppers Radishes SpinachSpring Onions Tomato TurnipsWatercressVegetables BOnly one serving (120g) of these vegetables is allowed dailyBeetrootButternutCarrotsHubbard SquashMixed vegetables (frozen)ParsnipsPeasPumpkinMilk: 200ml of low fat milk is allowed every day <strong>for</strong> tea and coffee. Natural low fat yogurt can be substituted <strong>for</strong> this milk if tea and coffee is taken black.Fruit:2 portions of fruit are included in the daily eating plan. The variety of fruit should be varied according to the season. 120 – 150 grams = 1 fruit portion.Micro waved Food:Food prepared in the microwave is suitable <strong>for</strong> a weight loss plan provided NO extra fat is used in the preparation.Flavoring <strong>Meal</strong>s:Herbs (fresh or dried), spices, garlic, lemon juice, vinegars (balsamic/cider/wine) Worcester sauce, bovril and marmite may be used in cooking to flavour food.1T = 1 Tablespoon.1t = 1 teaspoon.g = grams.Kj = kilojoulesCal = caloriesAll weights and measures are given <strong>for</strong> cooked or ready to eat foodAverage Analysis <strong>for</strong> 7 day meal plan:Energy Distribution:Carbs 56% of energyProtein 25% of energyFat 23% of energyAverage daily energy = 4979 Kj (1189 calories)Anne Pringle October 2011
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