I’ve created a few base 1,000 calorie meal plans. This should be used as a standard plan & then extra calories added. Aiming for a minimum of 1,200 calories tends to be recommended if you’re looking to lose weight.
Depending on your weightloss goals just add foods to these plans with nutritions extras & lots of fresh fruit & vegetables.
Just remember to balance your eating with fun, motivating exercise. Take those extra few steps to the car or go for a walk at your local park.
Breakfast:
5 egg whites & 1/4 cup almond milk to create a scramble.
1/2 cup fat free Greek yoghurt
229calories 1g fat 38g protein
Snack:
1 cup of strawberries 1 banana
143 calories 3g protein 1g fat
Lunch:
2 cups fruit salad consisting of Apple, Banana, Watermelon & Kiwi
192 calories 1g fat 2g protein
Snack:
2 Peanut Protein Balls- recipe on my blog
110 calories 6g protein
Dinner:
150g Steamed white fish sprinkled with your favourite fresh herbs & served with two cups of steamed vegetables consisting of Broccoli, Green Beans & Zucchini & a drizzle of olive oil.
231 calories 6g fat 33g protein
Dessert:
Fat Free Chobani Yoghurt of your choice
143 calories 0g fat 14g protein
Total: 1048 calories
Add your own twist to the meals listed. Maybe add some lentils or extra vegetables to the dish.
Breakfast:
1 cup of blueberries, 1 small Apple
4 egg whites scrambled.
261 cals 19g protein 1g fat
Snack:
1 tub Chobani Greek Yoghurt with 1 tbs sultanas
176 cals 0 fat 18g protein
176 cals 0 fat 18g protein
Lunch:
1 serve grilled chicken breast skin off, coated in lemon juice & fresh herbs with 1 cup steamed green vegetables
220 cals 4g fat 26g protein
220 cals 4g fat 26g protein
Snack:
1 Carrot & 1 Celery rib cut into sticks with 30g low fat hommus
126 cals 3g fat 4g protein
126 cals 3g fat 4g protein
Dinner:
Small baked potato topped with 200g low fat cottage cheese & a small side of garden salad with fat free dressing.
288 cals 6g fat 24g protein
Total: 1071 calories
288 cals 6g fat 24g protein
Total: 1071 calories
Enjoy the food you eat. Don’t restrict yourself to certain food groups, or to the current fad.
Breakfast:
1/2 a grapefruit, 1 cup strawberries
105 cals 1 g fat 2g protein
Snack:
2 Peanut Protein Balls- recipe on my blog
110 calories 6g protein
Lunch:
2 cups lettuce, 2 cups rocket, 1 sliced tomato, 420g corn kernels, drizzle of olive oil, topped with 2 egg whites
Quest Protein Bar
360 cals 13g fat 36g protein
Snack:
Fat Free Chobani Yoghurt of your choice
143 cals 0g fat 14g protein
143 cals 0g fat 14g protein
Dinner:
1 small salmon fillet marinated in 1 tsp agave & juice of 1/2 a lemon served with a 1cup spinach, 1 cup lettuce & 100g asparagus mixed into a salad.
291 cals 14g fat 30g protein
Total: 1009 calories
291 cals 14g fat 30g protein
Total: 1009 calories
simplynatalielaura 