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1500 Calorie Diet Sample Plan

Daily allowance (100 cals)

275ml/1/2pt skimmed milk

Breakfast (300 cals)

BLT sandwich and fruit

2 slices wholemeal bread filled with 2 grilled rashers lean back bacon, lettuce, tomato and 2tsp reduced-calorie mayonnaise. Plus 1 satsuma.

Lunch (400 cals)

Ploughman’s lunch

Serve a 10cm/4in piece French bread with 50g/2oz reduced-fat Cheddar cheese, 2 pickled onions, 1tbsp sweet pickle and salad.

Dinner (550 cals)

Potato, lentil and cauliflower curry

Spray a non-stick pan with a spray oil, heat and gently fry 2tbsp split red lentils, 1/2 sliced small onion, 1tsp curry powder (or to taste) and 1 bay leaf for a few minutes. Add enough water to cover and 1 small can chopped tomatoes. Bring to boil and simmer for 20 minutes. Remove the bay leaf and add 1 chopped potato and cauliflower florets. Cook until the sauce has thickened and serve with 6tbsp cooked brown rice.

Snack (150 cals)

1 slice wholemeal toast topped with 2tsp peanut butter and 1tsp jam.

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The Weight Loss Resources Tools

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.

Take our FREE trial »

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