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Diet Plan 1 TOTAL CALORIES ~1000Breakfast Apple Oatmeal 1/2 cup water 3/4 cup skimmed milk 2 oz (1/3 cup) oatmeal (rolled oats) 1/2 an apple (grated) 1/4 tsp cinnamon Bring the water, oats, and half the milk to the boil. Continue to boil whilst stirring (for 5 minutes), and add grated apple. Add further milk to cool.
Snack Small handful of unsalted nuts (almonds, walnuts, brazil nuts, etc). Lunch Scrambled Egg on Toast 1 large egg 1 tbsp fat-free milk 1 slice whole wheat bread 1/2 oz low-fat shredded cheese Beat egg with the milk and scramble in a non-stick pan or microwave, Toast the bread, top with scrambled eggs and cheese.
Dinner 1/2 avocado, sliced 2 oz cooked chicken, chopped 2 cups shredded lettuce 6 cherry tomatoes 1/2 cup sliced red pepper 1 thinly sliced red onion 1 tbsp low-fat dressing
Diet Plan 2 TOTAL CALORIES 995Breakfast 1 whole wheat english muffin 2 pats of low-fat butter 1 cup of fruit 1 tea or coffee 8 ounces of water Lunch 1 large tossed salad with 2 tbps dressing 1/2 cup of tuna salad 1 cup of low-fat wheat thin crackers 12 ounces of diet soft drink Snack 1 cup of sliced fruit Dinner 1 small tossed salad (with 2 tbsps of dressing) 6 ounces of grilled skinless chicken breast 1 cup of green breans 2 pats low-fat butter 12 ounces of water
Diet Plan 3 TOTAL CALORIES 1000Breakfast Banana Smoothie 1 cup [8 oz] plain, low-fat yogurt 1 tsp honey 1/2 banana 1 cup fresh/frozen berries 1 tbsp flaxseeds Blend together.
Snack 2 cups popcorn (air popped) Lunch Tuna Salad 1 chopped apple, chopped 3 oz water packed tuna, drained 2 celery sticks, sliced 2 cups lettuce leaves 1 tbsp low-fat mayonnaise 1/4 cup plain low-fat yogurt 4 walnuts, chopped Mix salad ingredients and top with walnuts
Dinner Hamburger 4 oz very lean ground beef 1 tbsp ketchup 1 small grated carrot 1/2 finely chopped onion 1 egg white, beaten 2 cups lettuce, shredded 1/2 cup cucumber, sliced 1 tomato, sliced Mix the ground beef, grated carrot, onion and ketchup together and form into patty. Dry-fry or bbq, and serve with salad.
I'm not a nutritionist, so I can't comment on the balance (but it looks pretty good), however you will need about half again as many calories for good health. Maybe some fresh fruit and yogurt as another snack. Eating 4 times a day helps keep away binge eating. Good Luck!! (And I think I'll try your hamburger mixture. Sounds good.)
