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.

 

This menu provides:

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.

 

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.

 

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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