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Sample Diets

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1000 Calorie Diet

Drinks throughout the day can include water, black tea and/or coffee without sugar and negligible calorie carbonated drinks such as Diet Coke. This menu provides: 1000 calories, 60g protein, 145b carbohydrate And 21g fat.

Breakfast Banana sandwich made with 2 small slices of wholemeal bread and a small banana. 200ml glass of orange juice.

Morning Snack 100g pot of low fat yoghurt

Lunch 1 wholemeal roll (45g) filled with 70g tuna (canned in brine) 10g reduced calorie mayonnaise. Mixed salad of 50g lettuce, 50g red or yellow sweet peppers 10g spring onions.

Afternoon Snack 28g bag of lower fat crisps (eg. Walkers Lites)

Dinner 70g Roast chicken breast (without skin) 80g potatoes, mashed with 30ml semi skimmed milk 60g Broccoli, steamed or boiled. 50g Carrots, boiled. 100ml Gravy (made from granules)

Evening 1 serving of low calorie Hot Chocolate Drink made with powder and water ( eg. Cadbury’s Highlights).

Note: Cutting back to 1000 calories a day is pretty drastic, and should be used if you just want to lose a few pounds quickly, or feel the need to kickstart a longer term weight loss plan. The 1000 Calorie Diet Menu sample packs in as much good nutrition as possible whilst trying to keep it simple, tasty and realistic.

Even so, its not a good idea to stick to such a drastic calorie restriction For more than a week. Not just because you’ll be short of essential nutrients but on a diet of just 1000 calories a day- your body will be convinced it’s in the middle of a famine if you keep it up for long.

This means it will slow down, in order to hold on to every calorie for as long as possible….not helpful when what you really want when you’re trying to lose weight is a lively,active body, burning up the calories as fast as possible.

1100 Calorie Diet

Daily allowance (100 cals) 275ml 1/2pt skimmed milk

Breakfast (200 cals) Cereal and Fruit

4tbsp bran flakes with semi skimmed milk and 1 apple.

Lunch (300 cals) Mozzarella, avocado and tomato salad.

Slice 50g/2oz reduced-fat Mozzarella cheese and arrange on a plate with 1 sliced tomato, ½ small sliced avocado, fresh basil and balsamic vinegar. Serve with salad and 5cm/2in piece of French bread.

Dinner (400 cals) Roast Pork Dinner

Serve 2 thin slices lean roast pork with 2 medium sized roast potatoes, 2tbsp apple sauce (sweetened with artificial sweetner). Vegetables and fat-free gravy.

Snack (100 cals) 3tbsp reduced-fat humus with crudites.

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