Weight Loss Resources

1000 Calorie Diet Sample Menu

 

  • Drinks throughout the day can include water, black tea and/or coffee without sugar and negligible calorie carbonated drinks such as Diet Coke.

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  • This menu provides:

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  • 1000 calories, 60g protein, 145g carbohydrate, 21g fat

Breakfast

  • Banana sandwich made with 2 small slices of wholemeal bread and a small banana.
  • 200ml glass of orange juice

Morning Snack

  • 100g pot of low fat fruit yoghurt

Lunch

  • 1 wholemeal roll (45g) filled with 70g tuna (canned in brine) and 10g reduced calorie mayonnaise
  • Mixed salad of 50g lettuce, 50g red or yellow sweet peppers, 10g spring onions.

Afternoon Snack

  • 28g bag of lower fat crisps (eg. Walkers Lites)

Dinner

  • 70g Roast Chicken breast (without skin)
  • 80g Potatoes, mashed with 30ml semi-skimmed milk
  • 60g Broccoli, steamed or boiled
  • 50g Carrots, boiled
  • 100ml Gravy (made from granules)

Evening

  • 1 serving of low calorie Hot Chocolate Drink made with powder and water (eg. Cadbury's Highlights)
  • Women will lose 2-4 lbs in a week, men 3-5 lbs in a week, depending on start weight and activity level. It is not recommended that calories be so restricted for more than one week - for most people this level of calories is too low to obtain enough nutrition, and may have the effect of slowing metabolism.

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  • To find out how many calories you need to lose weight at your chosen rate, and how many calories in different foods and drinks, log on to www.weightlossresources.co.uk and take a free trial.

1000 Calorie Diet Sample Menu

  • Our 1000 calorie diet sample menu packs in as much nutrition as possible whilst being tasty, simple and realistic.
     
  • You can vary the diet by substituting, for example, a boiled egg for the tuna or very lean beef for the chicken breast. You can swop fruits and vegetables for different varieties; provided the foods you swop are of similar calorie, fat and nutritional content.
  • Access the Weight Loss Resources online nutrition database to find out how many calories in different foods and how many calories you need.
  • Alternatively, get hold of a copy of the Calorie, Carb and Fat Bible 2004 which has calorie and nutritional information for over 20,000 UK foods.
  • It's the ultimate diet manual, available from bookshops or online at www.dietandfitness
    resources.co.uk