1500 Calorie Diet Sample Plan

By Dietitian Juliette Kellow BSc RD

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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