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1100 Calorie Diet Sample Plan

Daily allowance (100 cals)

275ml/1/2pt skimmed milk

Breakfast (200 cals)

Cereal and fruit

4tbsp bran flakes with semi-skimmed milk and 1 apple.

Lunch (300 cals)

Mozzarella, avocado and tomato salad

Slice 50g/2oz reduced-fat Mozzarella cheese and arrange on a plate with 1 sliced tomato, 1/2 small sliced avocado, fresh basil and balsamic vinegar. Serve with salad and a 5cm/2in piece of French bread.

Dinner (400 cals)

Roast pork dinner

Serve 2 thin slices lean roast pork with 2 medium-sized roast potatoes, 2tbsp apple sauce (sweetened with artificial sweetener), vegetables and fat-free gravy.

Snack (100 cals)

3tbsp reduced-fat hummus with crudités.

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WLR has everything you need to follow a calorie controlled diet. We'll calculate how many calories you need to lose weight and give you personalised daily menu plans to follow or you can track your own food with our diary and database tools. See what's inside free for 24 hours.

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