Beef Chow Mein Recipe

Weight loss Diet Plan 1 - Week 1                                  Week:  1   2   3   4   5   6   7   8   9   10   11   12

This Everyday Weight loss Diet for everyday people recognises that we can all consume different amounts of food and still lose weight.

Based on an average daily intake of around 2000 calories or 8400 kilojoules, this diet allows you to eat a little more or less by listing the calorie and kilojoule value of each food so you can add or remove foods to achieve the intake you want.

This page lists the eating plan for Week 1 of this 12 week weight loss diet. Designed for those who want to eat common, everyday foods, this diet includes foods normally excluded from very restrictive diets, which most of us give up on very quickly. If you're looking for a realistic diet you can follow indefinately, you may just have found it!

Monday                                                                                                      Calories                Kilojoules

Breakfast

255

1067

All bran wheat flakes cereal (50g)

168

703

Low fat milk (1/2 cup)

62

259

Tinned apricots (6 halves - 50g)

25

105

Glass of water (250ml)

0

0

     

Snack

134

561

Raisin toast (1 slice)

91

381

Margarine spread reduced fat  (1tsp)

18

75

Tea or Coffee with Milk

25

105

     

Lunch

398

1665

California sushi hand rolls (2 pieces)

334

1398

Apple (1 serve)

64

268

Glass of water (250ml)

0

0

     

Snack

223

933

Rice crackers (10)

70

293

Light hummus (60g)

105

439

Banana (1 small)

48

201

     

Dinner

643

2690

Cottage cheese vegetarian lasagne (1 serve)

543

2272

Garden salad (small side)

100

418

     

Dessert

164

686

Low fat fruit yoghurt (200g)

154

644

Strawberries fresh (50g)

10

42

     

Total Energy:

1817

7602



Tuesday                                                                                                     Calories                Kilojoules

Breakfast

480

2009

French Toast with Baked Beans (1 serve)

412

1724

Green tea

68

285

     

Snack

 221

925

Goulburn valley fruit snack (140g)

79

331

Be natural current, berry, oats & pepita bar (32g)

142

594

Glass of water (250ml)

0

0

     

Lunch

320

1339

Tuna & Salsa Pin Wheel  (1 serve)

244

1021

Orange Juice no added sugar (200ml)

76

318

     

Snack

 226

945

Dry roasted almonds (12 nuts)

72

301

Vaalia Light Passionfruit yoghurt (150g)

154

644

     

Dinner

530

2220

Beef and Black Bean Noodles (1 serve)

530

2220

Diet coke (200ml)

0

0

     

Dessert

 256

1071

Pretzels (30g)

113

473

Bega So Tasty Extra Light Cheese (2 slices - 42g)

143

598

Glass of water (250ml)

0

0

     

Total Energy:

2033

8508



Wednesday                                                                                               Calories                Kilojoules

Breakfast

376

1573

Wholemeal crumpets (2 pieces)

168

703

Honey (1tsp)

19

80

Banana (1 small)

48

201

Skim Milk (1 cup)

88

368

Wheet-bix (1 biscuit, 15g)

53

222

 

 

 

Snack

170

711

Skinny cappuccino (regular)

70

293

Arnott’s full o'fruit bar

77

322

Apricot (2 small)

23

96

 

 

 

Lunch

567

2372

3 Bean, Cherry Tomato and Sweet Corn Vita Wheat:

 

 

4 Arnott’s vita wheats original

96

402

190g 3 Bean mix canned

196

820

4 Cherry Tomatoes (sliced)

12

50

125g Sweet corn kernels drained (canned)

120

502

40ml Balsamic vinaigrette dressing

71

297

 

 

 

Green grapes (small bunch med size roughly 22 - 120g)

72

301

Glass of water (250ml)

0

0

 

 

 

Snack

170

711

Mixed Berry Protein Shake:

 

 

2 tbs Musashi protein powder vanilla flavoured

121

506

250ml Water

0

0

100g Frozen mixed berries

49

205

 

 

 

Dinner

700

2930

Grilled Chicken with Honey Mustard Sauce (1 serve)

700

2930

Glass of water (250ml)

0

0

 

 

 

Dessert

169

707

Strawberry Meringues  (1  serve)

169

707

 

 

 

 Total Energy:

2152

9005

Thursday                                                                                                   Calories                Kilojoules

Breakfast

450

1883

Fruit salad (300g)

138

577

Vanilla low fat yoghurt (100g)

156

653

Mixed nuts & seeds  or LSA Mix (30g)

155

649

Green tea

1

4

 

 

 

Snack

222

929

Smoked Salmon and Cream Cheese English Muffin:

 

 

1/2 Multigrain English muffin

155

649

25g Smoked salmon

38

159

1 tbs Cream cheese extra light

29

121

 

 

 

Glass of water (250ml)

0

0

 

 

 

Lunch

546

2284

Tuna and Cottage Cheese Salad Sandwich:

 

 

95g Tuna in oil drained

241

1008

2 thick slices Wholegrain bread

187

782

3 Lettuce leaves

4

17

4 thin slices Tomato

11

46

1/4 cup Cucumber slices

3

13

40g Cottage cheese (low fat)

36

151

Salt/pepper (to taste)

0

0

 

 

 

Apple (1 serve)

64

268

 

 

 

Snack

185

774

Sunbeam dried sultanas (50g)

160

669

Tea or Coffee with Milk

25

105

 

 

 

Dinner

373

1561

Japanese Take away:

373

1561

Miso soup with tofu &  plain Ramen noodles (1 serve)

 

 

 

 

 

Dessert

190

795

Banana fritter

140

586

Ice cream vanilla (small scoop 25g)

50

209

Glass of water (250ml)

0

0

 

 

 

Total Energy:

1966

8226



Friday                                                                                                          Calories                Kilojoules

Breakfast

485

2029

Burcher Style Muesli with Peaches:

 

 

30 g Swiss Muesli

103

431

100g Low fat fruit flavoured yoghurt

154

644

1 cup Canned peaches

128

536

 

 

 

Skinny Latte reduced fat milk

100

418

Glass of water (250ml)

0

0

 

 

 

Snack

190

795

Crumpets (2)

168

703

Low joule strawberry jam (2tsps -30g)

22

92

Glass of water (250ml)

0

0

 

 

 

Lunch

249

1042

Vegetable & Ham Slice  (1 serve)

215

900

Nectarine (1 medium)

34

142

Glass of water (250ml)

0

0

 

 

 

Snack

213

891

Sweet chilli tuna can (125g)

180

753

Arnott’s rye cruskits ( 2 pieces 10g)

33

138

Glass of water (250ml)

0

0

 

 

 

Dinner

395

1653

Chicken and Cheese Mini Pizza (1 serve)

270

1130

Greek salad (100g)

125

523

Diet coke (200ml)

0

0

 

 

 

Dessert

272

1138

Tea with reduced fat milk

17

71

Tim tam original (19g)

98

410

Fat free frozen mango yoghurt (100g)

157

657

Glass of water (250ml)

0

0

 

 

 

 Total Energy:

1804

7548



Saturday                                                                                                    Calories                Kilojoules

Breakfast

333

1393

Poached eggs mushroom and tomato on toast:

 

 

2 Poached eggs

146

611

1 slice Sourdough toast

64

268

140g cooked Mushroom

36

151

4 slices Tomato

11

46

 

 

 

Orange Juice no added sugar (200ml)

76

318

 

 

 

Snack

170

711

Mixed Berry Protein Shake:

 

 

2 tbs Musashi protein powder vanilla flavoured

121

506

250ml Water

0

0

100g Frozen mixed berries

49

205

 

 

 

Glass of water (250ml)

0

0

 

 

 

Lunch

505

2113

Beef Salad  (1 serve)

325

1360

Dried fruit & nut mix (50g)

180

753

Glass of water (250ml)

0

0

 

 

 

Snack

187

782

Tea or Coffee with Milk

25

105

Fresh cherries (small 25 - 100g)

53

222

Raisin toast (1 slice) with reduced fat margarine

109

456

Glass of water (250ml)

0

0

 

 

 

Dinner

526

2201

Ham & Spring Vegetable Spaghetti  (1 serve)

526

2201

Glass of water (250ml)

0

0

 

 

 

Dessert

162

679

Mango yoghurt mousse  (1 serve)

162

679

Glass of water (250ml)

0

0

 

 

 

 Total Energy:

1883

7880



Sunday                                                                                                       Calories                Kilojoules

Breakfast

396

1657

Kellogg’s special K Advantage (40g)

141

590

Skim milk (1 cup)

88

368

Wholemeal toast (1 slice)

68

285

Honey (1tbs)

74

310

Tea or Coffee with Milk

25

105

 

 

 

Snack

246

1029

Poached Egg and Tomato Sauce English Muffin:

 

 

1/2 Multigrain English muffin

155

649

1 Poached egg

73

305

1 tbs Tomato sauce

18

75

 

 

 

Glass of water (250ml)

0

0

 

 

 

Lunch

420

1757

Ham Cheese Tomato & Avocado Focaccia:

 

 

Plain focaccia bread

140

586

1 slice Cheddar cheese (extra light) 

55

230

100g Lean leg ham

108

452

4 slices Tomato (60g)

11

46

50g Avocado

106

444

 

 

 

Diet coke (200ml)

0

0

 

 

 

Snack

350

1464

Skinny Latte reduced fat milk

100

418

Kiwi fruit ( 2 medium serves)

96

402

Lowan’s muesli bar fruit & nut (50g)

154

644

Glass of water (250ml)

0

0

 

 

 

Dinner

468

1960

Beef Chow Mein (1 serve)

260

1090

Served with Multigrain roll

 

 

Rice white steamed

208

870

Glass of water (250ml)

0

0

 

 

 

Dessert

54

226

Aired popcorn lightly salted (2 cups)

54

226

Glass of water (250ml)

0

0

 

 

 

Total Energy:

1934

8094



Week:  1   2   3   4   5   6   7   8   9   10   11   12



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