1250 Calorie Diet Sample Plan

By Dietitian Juliette Kellow BSc RD

Daily allowance (100 cals)

275ml/1/2pt skimmed milk

Breakfast (250 cals)

Croissant and jam

1 warmed croissant with 2tsp jam.

Breakfast bagel

1 toasted bagel with butter.


Honey nut cornflakes

30g of honey nut cornflakes with 125ml semi skimmed milk, plus 150ml orange juice.

Lunch (350 cals)

Roast beef salad

Serve 2 slices lean roast beef with 1 jacket potato, salad and 2tbsp fat-free dressing.

Hoisin duck wrap

Make up a wrap with shredded duck, 2 tbsp hoisin sauce, cucumber, spring onion and watercress.


Egg, tomato and avocado sandwich

Cook an egg any way you like.

Make a sandwich up with sliced tomato, avocado and cooked egg.

Dinner (400 cals)

Baked salmon with peppers

Slice 1/2 green pepper and 1/2 red pepper.

Place on a piece of foil with 1 raw salmon steak.

Add some lemon juice and black pepper, fold up the foil and bake until the fish is cooked.

Serve with 4 boiled new potatoes, cooked in their skins, and vegetables.

Roast veggie couscous

Cut butternut squash, peppers and courgette into chunks. Place on a baking tray with garlic cloves and chickpeas, add harissa paste and spray with oil, mix to coat and then bake.

Pour boiling water over the couscous and let sit for 10 minutes, fluff with a fork.

Mash the garlic pulp in a bowl and add lemon juice and mint, fold together and drizzle ont op of couscous and roast veggies.


Veggie burger with coleslaw

Bake a veggie burger, place into a bun and top with ketchup.

Serve with coleslaw and mixed leaves.

Snack (150 cals)

1 small banana and 1 apple.

1 egg and 1 slice of toast cut into soldiers.

Costa cappuccino made with semi skimmed milk, massimo

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