Generic Weight Loss Meal Plan For Women printable pdf download

GENERIC WEIGHT LOSS MEAL PLAN FOR WOMEN

TOTAL ENERGY - approximately 1300 Kcal (5460kJ)

NOTE:

♥

This meal plan is to be used as a guideline for reducing weight, in conjunction with regular exercise. Slow gradual weight loss is recommended at 0.5-1 kg per

week. For a more personal approach, consult a registered dietitian. The best approach for long term weight loss and health is to change your lifestyle

♥

The days can be swapped around for variety and different foods included, keeping in mind portion sizes and choosing low fat, high fibre and low added sugar

foods

♥

Alcohol is a high source of energy and should not be included in the diet when trying to lose weight

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30g of meat/chicken/fish is the same size as 1 matchbox

♥

Free vegetables include: Lettuce, tomato, cucumber, mushroom, asparagus, onion, peppers, spinach, broccoli, cauliflower, cabbage, baby marrow - eat as

much of these as you like! e.g. as a veggie soup, big salad, stir-fry, to bulk up sandwiches or stews

♥

Salt free herbs & spices, vinegar & lemon juice can be added to enhance the flavour of your dishes

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Diet drinks may also be included as part of your daily intake

♥

A daily intake of 6-8 glasses of water is recommended

EXTRAS FOR THE DAY:

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Coffee and tea can be drunk through the day with LF/FF milk and no sugar or with an artificial sweetener. 1 cup of LF/FF milk is allocated for coffee/tea per day

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

DAY 6

DAY 7

2 blocks Weet-Bix

1 cup cooked oats

2 slices w/w

1 small bran muffin,

½ cup muesli (not

2 slices w/w bread

1 cup high fibre

1 cup LF/FF milk OR

1 cup LF/FF milk

bread

no raisins (60g)

toasted)

1 tsp soft margarine

cereal

yoghurt

2 tsp peanut

1 tsp soft margarine

1 cup LF/FF milk OR

1 egg

1 cup LF/FF milk OR

butter

1 cup LF/FF milk

yoghurt

1 cup LF/FF milk OR

yoghurt

BREAKFAST

1 cup LF/FF milk

OR yoghurt

yoghurt

OR yoghurt

1 w/w roll

4 Ryvita crackers

1 cup cooked

2 slices w/w bread

1 med. baked potato

1 w/w pita

2 Tortillas

30g grilled diced

1 tsp soft margarine

pasta screws

1 tsp soft margarine

¼ cup LF/FF cottage

30g grilled chicken

30g LF cheese,

LUNCH

chicken breast

2 slices lean cold

30g tuna (canned

1 boiled/scrambled

cheese

¼ avocado pear

grated

(skinless)

meat

in water)

egg

½ cup green salad

Free vegetables:

½ cup cooked beans

1 tbsp LF

Tomato & cucumber

Any free

1 tbsp LF

1 tsp LF dressing

lettuce, tomato,

Free vegetables:

mayonnaise

slices

vegetables

mayonnaise

1 tsp soft margarine

cucumber, peppers

tomato, onion,

Green salad

1 tbsp LF dressing

Green salad

1 tbsp LF dressing

cucumber, shredded

lettuce

1 med. baked

1 cup cooked

1 w/w roll

1 cup cooked

potato

brown/wild rice

1 tsp soft

couscous

spaghetti

brown/wild rice

noodles

1 tsp soft margarine

60g grilled chicken

margarine

60g roast chicken

1 tsp vegetable oil

60g grilled fish

2 tsp vegetable oil

SUPPER

60g baked fish

breast (skinless)

60g lean grilled

(skinless)

60g lean beef mince

1 tsp vegetable oil

60g chicken breast,

1 tsp vegetable oil

steak

1 cup mixed roasted

with tomato & onion

1 cup mixed

sliced

1 cup grilled mixed

½ cup cooked

1 tbsp LF dressing

vegetables

mix

vegetables

Vegetables to stir

vegetables

pumpkin

Any free

2 tsp vegetable oil

Any free vegetables of

fry: peppers,

1 tsp soft margarine

vegetables of

your choice

onions, celery,

Spinach

your choice

cabbage

MID-MORNING

and MID-

1 med. fruit/½ cup 100% fruit juice

AFTERNOON

SNACK

KEY: LF= Low Fat FF= Fat Free w/w= Whole wheat tsp= teaspoon (5ml) tbsp= tablespoon (15ml) 1 cup/glass=250ml

Generic Weight Loss Meal Plan For Women

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