hi i am 17 years old and 13 stone (just fat, little muscle) so I need to lose weight. After looking on the Internet I've come up with a ~1450 calorie diet with most of the stuff from waitrose, but not entirely sure if its good enough to lose weight. (Note: I am now doing swimming twice a week for around 40 mins each session, starting to lift very light (1kg) dumbbells for a short period once every two days and do a couple racquet games sessions at school as my afternoon activities so I won't be just doing nothing). Anyway here it is (just for 1 day) with info I got from websites or the packaging:
Breakfast:
200ml semi skimmed milk - 100kcal
1 hard boiled egg - 60kcal, 5g fat(1g sat), 70mg sodium, 67mg potassium, 186mg cholesterol
Orange
Break-time:
Banana - 90 calories
Lunch:
Heston carrots - 81kcal, 5.2g fat(3.34g sat), 6.7g carb, 0.58g protein, 2.43g fibre, 0.171g sodium.
2 wholewheat slices w/ 1/2 cheese slice each - 178kcal, 5.90g fat (3.4g sat), 5.4g carb (3.6g sugar), 8.7g protein, 3.4g fibre, 0.14g sodium, 125mg calcium.
Waitrose raspberry&rhubarb yoghurt - 100kcal, 1.18g fat(0.71g sat), 17.45g carb, 5.0g protein, 1.88g fibre, 0.075g sodium, 173.88mg calcium
Fresh fruit packet
Afternoon snack:
1 apple
1 orange
Monster Munch (~22g) - 108kcal, 5.5g fat(0.5g sat), 13.0g carb (0.7g sugar), 1.5g protein, 0.3g fibre, 0.15g sodium
Dinner:
Waitrose smoked salmon flakes (100g) - 234kcal, 15.0g fat (3.8g sat), 0.08g carb (0.08g sugar), 24.7g protein, 0.08g fibre, 0.46g sodium
Activia fat free yoghurt (125g) - 67 kcal, 0.1g fat(small sat), 9g carb (8.6g sugar), 5.9g protein, 3.3g fibre, 0.1g sodium, 205mg calcium
I am also thinking of taking musclepharm shed matrix as prescribed (before breakfast and lunch) as an appetite suppressant as everyone said its good and better than most.
Breakfast:
200ml semi skimmed milk - 100kcal
1 hard boiled egg - 60kcal, 5g fat(1g sat), 70mg sodium, 67mg potassium, 186mg cholesterol
Orange
Break-time:
Banana - 90 calories
Lunch:
Heston carrots - 81kcal, 5.2g fat(3.34g sat), 6.7g carb, 0.58g protein, 2.43g fibre, 0.171g sodium.
2 wholewheat slices w/ 1/2 cheese slice each - 178kcal, 5.90g fat (3.4g sat), 5.4g carb (3.6g sugar), 8.7g protein, 3.4g fibre, 0.14g sodium, 125mg calcium.
Waitrose raspberry&rhubarb yoghurt - 100kcal, 1.18g fat(0.71g sat), 17.45g carb, 5.0g protein, 1.88g fibre, 0.075g sodium, 173.88mg calcium
Fresh fruit packet
Afternoon snack:
1 apple
1 orange
Monster Munch (~22g) - 108kcal, 5.5g fat(0.5g sat), 13.0g carb (0.7g sugar), 1.5g protein, 0.3g fibre, 0.15g sodium
Dinner:
Waitrose smoked salmon flakes (100g) - 234kcal, 15.0g fat (3.8g sat), 0.08g carb (0.08g sugar), 24.7g protein, 0.08g fibre, 0.46g sodium
Activia fat free yoghurt (125g) - 67 kcal, 0.1g fat(small sat), 9g carb (8.6g sugar), 5.9g protein, 3.3g fibre, 0.1g sodium, 205mg calcium
I am also thinking of taking musclepharm shed matrix as prescribed (before breakfast and lunch) as an appetite suppressant as everyone said its good and better than most.
Last edited: