1600 Calorie Diet Sample Plan

By Dietitian Juliette Kellow BSc RD


Daily allowance (100 cals)

275ml/1/2pt skimmed milk

Breakfast (350 cals)

Boiled egg and toast with fruit

1 hard boiled egg with 2 slices wholemeal toast topped with 2tsp low-fat spread.

Plus 1 small glass of orange juice and 6 grapes.

Marmite on toast with a yoghurt

2 slices wholemeal toast with marmite. Plus 1 pot raspberry yoghurt.


Breakfast granola

Serve 50g granola along with 125ml semi skimmed milk and 1 medium sized apple.

Lunch (450 cals)

Three bean salad

Chop 3 spring onions, 5 cherry tomatoes and 1 green pepper.

Mix with 3tbsp each of red kidney beans, chick peas and cannelini beans and 2tbsp fat-free dressing.

Serve with salad and 1 wholemeal bread roll topped with 2tsp low-fat spread.

Cheese and pickle sandwich

Make a sandwich with 30g mature cheddar and 20g branston pickle. Enjoy with 20g pistachio nuts.


Chicken pasta salad

Boil 50g fusilli pasta until al dente.

Serve with cherry tomatoes, halved, spinach and 80g roast chicken breast.

Crumble over 30g feta and drizzle with olive oil.

Dinner (500 cals)

Lamb chop with potato and vegetables

Grill 1 lean loin lamb chop and serve with 1 jacket potato, topped with 1tsp low-fat spread, vegetables and 1tbsp mint sauce.

Sausage, mash and peas

Bring a pan of water to the boil and boil potatoes until soft.

Cook 2 sausages and then mash the potatoes with butter.

Serve sausages with mash, peas, and 50ml gravy.


Roast vegetable salad

Roast chopped sweet potato, parsnip and carrot until tender.

Add red pepper, onion and cherry tomatoes to the oven and roast until soft.

Place rocket into a bowl and top with roasted veggies, pine nuts and a drizzle of balsamic vinegar.

Snack (200 cals)

Chop 1 kiwi fruit, 1 small banana and 1 satsuma. Top with 1 small pot diet fromage frais and 1tbsp chopped mixed nuts.

Starbucks cappuccino, venti, with semi skimmed milk

Large (250ml) glass red wine

Snack (100 cals)

25g Small bag haribo starmix

13 whole peanuts

2 crispbreads with 30g plain houmous

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