Category Archives: calorie

1,000 Calorie Meal Plan



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

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 
 

Snack:

1 Carrot & 1 Celery rib cut into sticks with 30g low fat hommus 
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

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 

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
 


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500 Calorie Workout

This is an easy workout to get your heart going, the sweat dripping and burns 500 calories.

Starting with a 20 minute brisk walk in the treadmill. Set on number 6.
This is a great way to warm up the body, get your chest pumping and slowly ease into your workout. This burns about 150 calories.
Moving into the Cross Trainer, 20 minutes, level 6, using the arm rails.
This is great cardio and this machine can be used for climbing, waking or running. I was doing a bit of everything and trying to keep my strides large.
This will definitely bring you up in calories.

After the cardio I moved onto weights. I went with a 7 kilogram bar bell and did sets of 20 for 10 minutes.
A nice 100 calories burned.
Finally I cooled down for 10 minutes on the treadmill, walking at 5.5 to finish on 538 calories burned.
Calories burned are going to depend on your actual weight. But this gives a good indication of how work out routines can be made up & changed to burn specific calories.

Meringue Cookies

I had a request from the parentals to bake some cookies as they like to have something sweet with their coffee in the evening.
I brainstormed a couple of healthier versions of cookies- one a simple Meringue Cookie and one a Traditional Chocolate Chip Cookie.

You Will Need-

1/2 cup Natvia Baking Sugar
1/2 Cup Almond Meal
1 Tbsp Natvia Sugar Free Chocolate Powder
4 Egg Whites
1 tsp cream of tarter
Vanilla Essence

Whisk the egg whites until light and fluffy and then whisk in the vanilla, cream of tarter and chocolate powder.
Add  bit by bit, while whisking, the Natvia sugar.

Once combined add the almond meal and fold into the mixture.

Dollop the mix in cookie size mounds onto a lined baking tray and place in a preheated oven at 150 degrees.
Bake for 30 minutes.  Then reduce to 100 degrees and bake for a further 30 minutes.

Once cooled for fifteen minutes in the open oven transfer to a wire rack to cool.

These are delicately tasting cookies, that are low in fat and sugar and great for a sweet fix without the heavy feel for a cookie.

This recipe yields 12 cookies depending on the size you create at 25 calories and 1.6 grams of fat each.

15 Kilo Weightloss

So I’m nearly there.

I’ve lost 15.2 kilos with 4.8 kilos to go to reach my weightloss goal.
It wasn’t easy. But it was at least achieveable & I didn’t need to sweat it up at the gym or perform a zillion crunches.
I just looked at the situation logically.
How does my body feel and/or react to certain foods. And what exercise do I actually enjoy?
With the aid of a FitBit I was able to track my calorie burn progress on a daily basis & work out my intake from there…
It’s a simple equation that makes sense but acting upon it & sticking with it is the challenge.
For example- 
Burn more calories than ingested.
I think the downfall to this is the food choices. A food may be low in calories, but is it nutritionally beneficial?
Is it going to be satisfying?
Is it going to be enjoyable to eat?

 

Being creative with foods & trying new meals can make eating more of an event than something that needs to be done.
My purposeful exercise was a minimum of a one hour walk per week. Sometimes I couldn’t do this but I planned my times carefully and tried to attempt this a couple of times a week. Nothing strenuous or involved, an almost leisurely stroll listening to some upbeat tunes.
I also aimed for a minimum of 10,000 steps per day- easy when working in retail, but was actually easier than I first though when on my days off.
I also had a 2,000 calorie burn per day.
All this was measured using a FitBit that I religiously wore daily. It’s a fantastic, high tech pedometer which also tracks sleep patterns, weightloss & stairs climbed.
Foods that were high on my priority list were fresh fruits & vegetables. When I couldn’t purchase something in particular- tinned was more than suitable. I made a lot of salads, and ‘tasting plates’- a bit of this & a bit of that, anything from croutons to salmon to dip to prawns. 
I ignored Fat Free & Diet labelling & instead actually read the nutritional information, focusing on the calories, fat & salt & sugar. 
Calories are a measurement of energy, literally instructing the buyer on how many calories to burn to create obsolete calories.
Desserts & sweets were still on the list & I just came up with better, healthier versions of recipes & favourites.
Substituting ingredients for others, & making smaller portions meant feeling satiated and also successful.
I weighed weekly to keep tabs on my progress but mainly used my clothes & general feelings of wellness to judge how I was progressing.
Breads & pasta made me feel heavy & bloated so rather than cutting these foods out I had smaller portions & allowed them a couple of times a week. Bloating & general ‘blah’ disappeared & whether it’s a sensitivity or intolerance I felt much more in control & balanced.
After about six months my skin was better, bloating & hunger was under control & my clothes were loose!
I was fitting into pre pregnancy & pre any where close to pregnancy clothing. 
My meals are now lighter- in calories, fat & salt, much more nutritionally balanced & made from scratch. Plus cup cakes, slices & brownies are still on the menu.
I’m still focusing on my steps & burning calories but it’s become second nature & counting calories are not such a strict priority.

I’ve been enjoying, vegan & vegetarian meals, the occasional meat dish, lots of seafood & many varieties of fruits & vegetables. I’m hoping to lose a small amount more & really focus on being nutritionally balanced, fad-free & comfortable when eating foods & not worrying about bloating or lethargy.