Found A great meal plan :)

Discussion in 'Calorie Counting' started by juicygooseface, 11 June 2011 Social URL.

  1. juicygooseface

    juicygooseface ♥juicy♥

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    i was looking online and found this great meal plan :) thought it may help some people, or at least give some ideas xxxxxx

    1200 Calorie Diet - Day one


    Breakfast – approx 250 calories
    Egg on toast, 1 boiled egg on 1 medium slice of wholemeal toast with 2tsp low fat spread and 150ml of orange juice.

    Mid morning snack – approx 100 calories
    3 rich tea biscuits dunked in your tea.

    Lunch – approx 350 calories
    Mozzarella bap, fill one wholemeal bap with salad and 40g half fat mozzarella cheese then spread on 2tsp Hellman’s light mayonnaise. Plus one Shape low fat Fromage Frais with a handful of grapes.

    Mid afternoon snack – approx 100 calories
    2 cream crackers with 2 laughing cow light cheese triangles and 1tsp sweet pickle.

    Dinner – approx 400 calories
    Turkey Stir Fry, slice 125g fresh turkey breast and stir fry for 1-2 minutes in 1tsp sesame oil with 75g chopped broccoli and one medium carrot cut into strips. Add 1 sachet Blue dragon and spring onion sauce and heat for 1 minute while stirring. Serve with 5tsp cooked brown, basmati rice.

    Veggie option – Mushroom omelette and chips, whisk 2 eggs and mix with 1 handful of sliced button mushrooms; 1tsp freshly chopped herbs and season to taste. Pour the mixture into a non stick pan spray with one cal spray oil. Cook thoroughly and serve with 100g pack McCain Microchips and 2tbsp peas.


    [​IMG]
    1200 Calorie Diet - Day Two

    Breakfast – approx 250 calories
    Fruity muesli, 50g muesli with skimmed milk and a few halved grapes.

    Mid morning snack – approx 100 calories
    2 finger shortcake biscuits.

    Lunch – approx 350 calories
    Prawn and pasta salad, Mix 50g cooked pasta (dry weight) with 75g peeled prawns, 4 halved cherry tomatoes, 2 chopped spring onions and chopped cucumber. Toss in 1tbsp Hellman’s reduced calorie 1000 island dressing mixed with 1tbsp low fat bio yoghurt.

    Veggie option - Egg and cress salad, quarter 2 boiled eggs and place in bowl with 1 handful of watercress, 1 handful halved cherry tomatoes, 3 chopped radishes and 1-2 slice spring onions. Drizzle with oil free French dressing and serve with 1 slice of medium wholemeal bread spread with 2tsp low fat spread. Plus one pear.

    Mid afternoon snack – approx 100 calories
    1 Wall’s Solero citrus.

    Dinner – approx 400 calories
    Chicken tikka masala, slice 1 medium, skinless chicken breast fillet and simmer in 115ml Homepride 96% Fat Free Tikka masala sauce until cooked through. Serve with 5tbsp cooked brown, basmati rice and a small green side salad. Plus 1 medium slice of melon.

    Veggie option – Veggie burger and chips, Grill one Quorn quarter pounder and serve with 1 level tbsp Dijonnaise sauce, 100g pack McCain Microchips and 125g of frozen veggies.


    1200 Calorie Diet - Day three

    Breakfast – approx 250 calories
    Fruit and yoghurt, 200ml low fat bio yoghurt with 150g berry fruits and 1tsp honey; 1 level tsp sunflower seeds.

    Mid morning snack – approx 100 calories
    150g Mullerice 99% fat free.

    Lunch – approx 350 calories
    Soup and bread, 300ml fresh deli counter mixed bean or lentil and vegetable soup served with 1 large slice of wholemeal bread. Plus 5 ready to eat dried apricot halves.

    Mid afternoon snack – approx 100 calories
    40g slice of rich fruit cake.

    Dinner – approx 400 calories
    Pizza, top 1 13cm ready made pizza basewith 2tbsp Dolmio Tomato Pizza sauce, vegetables of your choice and 2 levcel tbsp grated reduced fat mozzarella cheese. Bake in the oven until base is cooked through and the cheese is bubbling. Serve with a green side salad.



    1200 Calorie Diet - Day four[​IMG]

    Breakfast – approx 250 calories
    Cereal, 2 Weetabix with skimmed milk and 1tsp Splenda.

    Mid morning snack – approx 100 calories
    1 medium banana; 2 dried apricots.

    Lunch – approx 350 calories
    Cheesy bean baked potatoe, 250g baked potatoe with 100g of baked beans and 2 slices of low fat cheese on top.

    Mid afternoon snack – approx 100 calories
    125g pot of low fat fruit flavour bio yoghurt; 6 almonds.

    Dinner – approx 400 calories
    Meat and veg, 3 small slices of lean roast beef of pork served with 150g baked sweet potato, topped with 1tsp butter. Serve with cooked green beans, courgettes and peas, fat skimmed gravy and 1tsp relish of your choice.

    Veggie option – Veggie curry, chop a 350g selection of veg (go for cauliflower, carrots, squash, aubergine, onion) and simmer in 150ml Patak’s Dopiaza curry sauce until tender. Stir in 100g baby spinach leaves and serve on top of 4tbsp cooked, brown basmati rice with a dollop of low fat bio yoghurt; garnish with diced cucumber.



    1200 Calorie Diet - Day five

    Breakfast – approx 250 calories
    Bread and jam, 1 slice of medium wholemeal bread with 1tsp low fat spread and reduced sugar jam or marmalade, ½ pink grapefruit and 200ml pot of Mullerlight yoghurt.

    Mid morning snack – approx 100 calories
    1 pot of low fat Ambrosia Devon Custard.

    Lunch – approx 350 calories
    Baked beans on toast, 200g baked beans on 1 medium slice wholemeal toast with 1tsp low fat spread. Plus 1 kiwi fruit or nectarine and 125g Shape Fromage Frais.

    Mid afternoon snack – approx 100 calories
    3 dark rye Ryvitas with 100g low fat cottage cheese, plus some cherry tomatoes.

    Dinner – approx 400 calories
    Pasta Bolognese, Brown 100g extra lean minced beef in a non stick pan. Add 150ml Dolmio tomato and chunky mushroom sauce and simmer for 20 minutes. Serve with 50 cooked pasta (dry weight) and salad.

    Veggie option – Veggie Pasta, cooked 50g (dry weight) penne pasta, drain and stir into 200g of ready made ratatouille. Sprinkle with 1 level tbsp grated parmesan cheese and freshly chopped basil.
     
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  3. Beckybex

    Beckybex Full Member

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    I'm not good at sticking to plans but that's given me some great ideas, thanks!
     
  4. juicygooseface

    juicygooseface ♥juicy♥

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    thats ok hun, i found it useful too! xxx
     
  5. kraftykat

    kraftykat Member

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    very useful!!! I've never seen the Homepride 96% fat free curry sauce, must keep an eye out for it.
     
  6. chocolate_bananas

    chocolate_bananas Silver Member

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    Thank you for that, some nice ideas there.
     
  7. appleaday

    appleaday Full Member

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    Some great ideas to use thanks for posting.
     
  8. juicygooseface

    juicygooseface ♥juicy♥

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    no probs :D i too would like to find the homepride sauce!
     
  9. Shazzabir

    Shazzabir Gold Member

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    Great post, lots of meal ideas :)
     
  10. madhvi

    madhvi Banned

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    thank u soooo much! lovely ideas there... have u any more ???
     
  11. juicygooseface

    juicygooseface ♥juicy♥

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    heya, im not sure really, if you have anything specific i can give u some ideas? glad u like! xxx
     
  12. surfinbernard

    surfinbernard Full Member

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    That's brilliant, loads of good ideas there thanks!
     
  13. ChubLock

    ChubLock Silver Member

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    Fab thread, thanks :)
     
  14. Wickedwitch74

    Wickedwitch74 Full Member

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    thanks for that ! i could use some inspiration! xxx
     
  15. madhvi

    madhvi Banned

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    more food diaries would be great.... also if you have any low cal indian vegetarian food recipes or plans
     
  16. BabyBlueEyes

    BabyBlueEyes Full Member

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    Some great ideas in there, thanks for sharing x
     
  17. juicygooseface

    juicygooseface ♥juicy♥

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    im afraid i dont eat indian food really, i will have to update my food diary ive been really slack at doing it lately! one tip is tescos no added sugar and salt swiss muesli is soooo good and really yummy and filling :) xxxx
     
  18. madhvi

    madhvi Banned

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    awww thnx .... ur veggie options too are v helpful... will defo get the tesco muesli today....bless u!
     
  19. juicygooseface

    juicygooseface ♥juicy♥

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    yay glad uve got some help from it :) i must say tho i didnt write that meal plan i just found it online so cant take the credit for that! :) xxx
     
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