Meal 1 (8 AM)
Breakfast - Most important meal of the day
1 Brown bread thick slice -125 cals and thin slice- 60 cals
1 Egg - 80 cals
Green tea 1 cup - 0 cal
1 Orange or any fruit - 40 cals
No added sugar jam 1 spoon - 30 cals
Total cal= 335
Meal 2 (11 AM)
Banana smoothie
2 Whole medium banana (sliced and frozen a day before) - 180 cals
250 ml semi- skimmed milk - 120 cals
*Optional soy milk
- just blend them together to get a nice smoothie.
Total cal= 300
Meal 3 (2 PM)
Lunch
Sandwich bread 2 thin slices - 100 cals
Half a can of tuna - 80 cals
100 g of grilled veges - 40 cals
30 g grated low fat cheese - 40 cals
25 g of tomato sauce - 80 cals
Place the sandwich bread in the grilling plate and top it with tuna and cheese. Grill them for 5 mins. Eat it with grilled veges and tomato sauce.
Total cal= 340
Meal 4 (4.30 PM)
Tea time
Small cup of tea or coffee with skimmed milk. Add 1/2 teaspoon of sugar to the tea or coffee- 40 cals (Try to avoid sugar to your tea and coffee)
Hand full of nuts(any) - 180 cals
*Roughly 30 g of nuts
Total cal= 220
Meal 5 (8 PM)
Dinner
Brown rice half cup - 70 cals
Medium grilled salmon - 70 cals
2 cups of fruits - 80 cals
100 g lightly stir -fried veges - 50 cals
Total cal= 270
Total calories intake = 1465
This meal plan is for losing your weight. You can also modify this chart according to your taste but do not exceed 1500 calories if you want to lose weight.
Breakfast - Most important meal of the day
1 Brown bread thick slice -125 cals and thin slice- 60 cals
1 Egg - 80 cals
Green tea 1 cup - 0 cal
1 Orange or any fruit - 40 cals
No added sugar jam 1 spoon - 30 cals
Total cal= 335
Meal 2 (11 AM)
Banana smoothie
2 Whole medium banana (sliced and frozen a day before) - 180 cals
250 ml semi- skimmed milk - 120 cals
*Optional soy milk
- just blend them together to get a nice smoothie.
Total cal= 300
Meal 3 (2 PM)
Lunch
Sandwich bread 2 thin slices - 100 cals
Half a can of tuna - 80 cals
100 g of grilled veges - 40 cals
30 g grated low fat cheese - 40 cals
25 g of tomato sauce - 80 cals
Place the sandwich bread in the grilling plate and top it with tuna and cheese. Grill them for 5 mins. Eat it with grilled veges and tomato sauce.
Total cal= 340
Meal 4 (4.30 PM)
Tea time
Small cup of tea or coffee with skimmed milk. Add 1/2 teaspoon of sugar to the tea or coffee- 40 cals (Try to avoid sugar to your tea and coffee)
Hand full of nuts(any) - 180 cals
*Roughly 30 g of nuts
Total cal= 220
Meal 5 (8 PM)
Dinner
Brown rice half cup - 70 cals
Medium grilled salmon - 70 cals
2 cups of fruits - 80 cals
100 g lightly stir -fried veges - 50 cals
Total cal= 270
Total calories intake = 1465
This meal plan is for losing your weight. You can also modify this chart according to your taste but do not exceed 1500 calories if you want to lose weight.
