DIET CHART

EARLY MORNING
 Juice of half a lemon mixed in a glass of warm water and a   teaspoon of honey.

BREAKFAST

  • Carbohydrates, whole wheat bread, roti (chapati), whole grain cereal.

  • A cup of skimmed milk

Lunch

  • Salad of raw vegetables such as carrot, cucumber, tomatoes, fruits and boiled vegetables as starter.

  • Wheat chapati/rice.

  • Whole grain vegetables like kidney beans, dal, peas, lightly cooked vegetables, green coriander leaves.

  • Skimmed yogurt.

Mid Afternoon

  • A glass of carrot, orange, pineapple/ mix juice or /tea. Preparation to cure any ailment.
  • Some fruits.

DINNER

  • A vegetable soup as starter.
  • Wheat chapatti
  • whole grain vegetables and lightly cooked green vegetables.
  • Fruit salad, cabbage, carrot.5- skimmed yogurt, if needed.
  • Light dessert of your choice with minimum sugar.

OR

OR

Low Calorie Diet Meals

Sample Menu

NOTES:
1. The diet includes full cooking instructions and TONS of different recipes.
2. The diet includes a full range of food substitutions and fast-food options.
3. The diet includes complete information on calories

Calories

Here is a sample menu from us. Depending on your gender and how much weight you have to lose, you may increase the standard calorie-intake up to 2000+ calories per day, by choosing from a wide range of calorie-controlled snacks/extras.

Breakfast

Toast with Peanut Butter, Jelly and Fruit Juice [Calories 205]

1 slice whole wheat bread
2 tsp peanut butter
2 tsp low-calorie jelly
1/2 cup fruit juice

Toast the bread and top with peanut butter and jelly. Serve with fruit juice.

Snack Suggestion

1 serving fruit [Calories 70]

Lunch

Subway Sandwich & Yogurt [Calories 250]

Subway: 6" Deli Turkey Breast Sandwich

1 small pot low-fat yogurt

Snack Suggestion

1 oz ham wrapped round handful carrot sticks [Calories 40]

Dinner

Quick Chicken Wrap & Salad [Calories 297]

1 soft flour tortilla (6-8" dia)
2 oz shredded cooked chicken
1/2 oz low-fat shredded cheese
1 sliced tomato, 1/2 tsp dried herbs
1 cup salad leaves
1 tbsp fat-free or low-fat dressing

Layer tortilla with sliced tomato and chicken and top with the cheese. Sprinkle herbs over and roll up. Heat in a toaster oven for 3 minutes or microwave for 60 seconds.

Snack Suggestion

4 oz fruit cup in juice [Calories 55]

Extra Daily Allowance

1 Cup fat-free milk (or equivalent)

Total Calories

Daily Calories: 1007

Terms and Conditions

Like any weight loss diet plan, is not to be regarded as a substitute for medical advice. Therefore, if you are pregnant, or if you have a medical condition, or if you are allergic to certain foods, then the diet should not be followed without first consulting your doctor. We cannot accept responsibility for illness arising out of the failure to seek such medical advice. If in doubt, see your doctor.

OR

Cholesterol-Lowering Diet Meals

Sample Menu

NOTES:

1. The diet includes full cooking instructions and TONS of different recipes.
2. The diet includes a range of food substitutions plus facts about cholesterol.
3. Each meal includes values for calories, fat, saturated fat and cholesterol.

Calories

Here is a sample menu from us depending on your gender and how much weight you have to lose, you may increase the standard calorie-intake up to 2000+ calories per day, by choosing from a wide range of calorie-controlled snacks/extras.

Breakfast

360 calories, 7g total fat, 0.5g saturated fat, 3mg cholesterol

Traditional Oatmeal, Honey, and Apple

1/2 cup water
2/3 cup fat free milk
1.5 oz oats [dry rolled oats]
2 tbsp oat bran
1 tsp honey
1 apple, chopped

1. Put the water and half the milk in a pan and sprinkle in the oats.
2. Bring to the boil and boil for 5 minutes, stirring all the time.
3. Serve with remaining milk, apple, oat bran and drizzle with honey.

Snack Suggestion

Calories 65, 0g total fat, 0g saturated fat, 0mg cholesterol

8 dried apricot halves

Lunch

307 calories, 9g total fat, 1.5g saturated fat, 41mg cholesterol

Salmon, Tomato on Toast with Salad

1 slice whole grain bread
1 large tomato, sliced
3 3/4 oz can salmon, drained
1 cup salad leaves
1 cup sliced bell peppers
1 cup sliced cucumber
Lemon juice and black pepper

1. Mix salmon with lemon juice and black pepper and serve on toast topped with the sliced tomato.
2. Serve with salad, drizzled with lemon juice

Snack Suggestion

Calories 70, 0g total fat, 0g saturated fat, 0mg cholesterol

1 orange

Dinner

344 calories, 5.5g total fat, 1g saturated fat, 86mg cholesterol

Stir-fried Chicken Breast, Veggies and Rice
4 oz boneless, skinless chicken breast
1 tsp olive or canola oil
1 tbsp soy sauce
1 cup mushrooms
1 small red onion
1 sliced red bell pepper
1 clove minced garlic
3 tbsp [dry weight] brown basmati rice

1. Thinly slice the chicken and vegetables.
2. Heat oil in a non-stick skillet, add the garlic, chicken and cook over high heat for 2-3 minutes.
3. Add soy sauce and vegetables, continue cooking for 4-5 minutes. 4. Serve immediately with cooked rice.

Nutritional Facts

1146 calories, 21.5g total fat, 3g saturated fat, 130g cholesterol

Your daily meals on this diet contain an average of 1200 calories. Depending on your gender and how much weight you have to lose, you may increase this to 2000+ calories, by choosing from a wide range of calorie-controlled snacks.