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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