DELICIOUS MEALS TO LOSE WEIGHT DOWNLOAD

Grilled Chicken and Vegetables: 100g grilled chicken + 1.5 cups vegetables (eg. Tofu Miso Soup (1 serve): Served with 2 cups salad + 2 tsp balsamic vinegar. Porridge with Fruit: ½ cup rolled oats + 2 cups berries (NB: porridge made with water + 0.5 cup skim milk). 1 cups diced watermelon/rockmelon or berries) + 20g reduced fat cheese. Yoghurt: 1 tub low fat/no added sugar Greek yoghurt topped with mixed seeds and nuts. Dinnerīeef Ramen (1 serve): Served with additional 2 cup cooked vegetables. SnacksĤ0g reduced-fat cheese + 4 wholegrain crackers.Īvocado on Toast: 2 tbsp mashed avocado on 2 slices multigrain bread (toasted) + 1 serve of fruit (2 kiwi fruit or 2 apricots or 1 pear) LunchĬhickpea, Vegetable and Barley Soup: ¾ cup chickpeas + 1 cup cooked vegetables (eg. tomato, celery, onion, carrot, spinach) + ½ cup cooked barley. Dessert/Supperįruit Salad: 1 cup fresh fruit salad. carrot, squash, broccoli) + 2 tsp oil in cooking or as a dressing. Pork Chops and Vegetables: 120g lean grilled pork chops + 1 medium baked potato + 1.5 cups cooked vegetables (eg. lettuce, cucumber, tomato) + 2 tbsp avocado + 1 slice cheese + 2 slices multigrain bread. Tuna Salad Sandwich: 200g tinned tuna in springwater (drained) + 2 cups salad vegetables (eg. 2 nectarines or 200mL fruit juice or 1 apple). Yoghurt and Fruit: 1 tub (200g) low fat/no added sugar yoghurt + 1 serve of fruit (eg. Snacksġ tub low fat/no added sugar yoghurt. + 10 nuts (unsalted, raw/dry roasted). Dessert/Supperįruit Smoothie: 1 cup skim milk + 1 serve fruit (eg. Prawn and Kimchi Omelette (1 serve): Served with 2 cup salad and 1 slice wholegrain bread. capsicum, carrot, snow peas, rocket) + 1 cup cooked brown rice. Rainbow Rice Salad: Mix together 90g canned salmon + 1/3 cup chickpeas + reduced fat crumbled feta cheese + 2 cups salad vegetables (eg.

medium apple or banana or ¾ cup grapes or 2 tbsp raisins/currants/sultanas or 1 small mango.Įnglish Muffin and Fruit: 1 wholegrain toast English muffin + ½ tbsp peanut butter + 1 average piece of fruit. Dessert/Supperįruit Salad & Yoghurt: 1 cup fruit salad + 1 tub low fat yoghurt. carrot, mushroom, celery, capsicum, snow peas) + 1 cup cooked brown rice + 2 tsp sesame oil for cooking. Dinnerīeef Stir-fry: 120g lean beef + 1.5 cups cooked vegetables (eg. lettuce, carrot, tomato, cucumber) + 1 grainy bread roll + 1/4 avocado spread. LunchĬhicken Salad & Roll: ½ chicken breast (skin removed) +1 slice reduced fat cheese + 2 cups salad vegetables (eg. Wholegrain Cereal and Milk: 1 cup wholegrain flaky cereal + 1 cup skim milk.

DELICIOUS MEALS TO LOSE WEIGHT DOWNLOAD

Want a version of this meal plan to print and use offline? Download the entire weight loss meal plan by clicking on this link. Those with a medical issue should seek advice from a medical practitioner before commencing a weight loss plan.For personalised advice, seek the services of an Accredited Practising Dietitian. Energy requirements vary depending on age, activity, health status, height and weight.Those who are very active may need to eat more. This meal plan provides approximately 6,200-6,800kJ daily and is based on the average energy requirements to achieve weight loss in a 20-50 year old woman who undertakes a light level of activity.Each of these items provides an additional 600kJ taking your daily kilojoule intake to approximately 6,800kJ. Examples include a glass of wine, a small piece of chocolate, or a sweet biscuit. To ensure your meal plan is realistic and sustainable, you may like to include an optional extra a few times a week. It includes plenty of tasty and healthy recipes to help make the achievement of your weight related goals enjoyable! This 7-day weight loss meal plan is based on meeting the recommendations outlined in the Australian Guide to Healthy Eating and is created by an Accredited Practising Dietitian.

Healthy 7 Day Meal Plan For Clean EatingĪ combination of healthy balanced eating and leading an active lifestyle is the most effective way to manage weight over the long term.Weight Management For Older Adults Meal Plan.

Delicious meals to lose weight