Download pdf - Daily Diet Plan in 3 Weeks

7/28/2019 Daily Diet Plan in 3 Weeks

1/7

* Underlined items are recipes that can be found on weightloss.com.au. Copyright - Ultimate Weightloss

Everyday Weight loss Diet Eating Plan 1 - Week 3

Monday Calories Kilojoules

Breakfast 146 610Field Mushrooms with Scrambled Eggs (1 serve) 146 610

Glass of water (250ml) 0 0

Snack 389 1626

Be Natural Almond & apricot bar (50g) 236 986

Sunbeam Sultana handy pack (40g) 128 535

Tea or Coffee with Milk 25 105


Lunch 484 2023Smoked Salmon and Cream Cheese Rice Cakes:

4 thick Brown rice cakes 154 644

4 tsp Cream cheese, reduced fat 188 786

4 slices Smoked salmon 92 385

Chives, pinch to taste 0 0

Side Salad:

1/2 Cos lettuce, shredded 5 21

1/4 cup Red Capsicum, diced 9 38

1/2 cup Cucumber, peeled & sliced 7 291/8 cup Carrots, grated 23 96

1 tbs Italian salad dressing, reduced fat (20g) 6 25


Snack 209 874

Raisin toast (1 slice) 91 380

Margarine spread reduced fat (1tsp) 18 75

Skinny Latte reduced fat milk 100 418


Dinner 454 1900

Broccoli and Pumpkin Pasta (1 serve) 454 1900


Dessert 85 355

Orange (1 medium) 85 355


Total Energy 1767 7389
http://www.weightloss.com.au/recipes/breakfast-recipes/field-mushrooms.htmlhttp://www.weightloss.com.au/recipes/breakfast-recipes/field-mushrooms.htmlhttp://www.weightloss.com.au/recipes/dinner-recipes/broccoli-and-pumpkin-pasta-recipe.htmlhttp://www.weightloss.com.au/recipes/dinner-recipes/broccoli-and-pumpkin-pasta-recipe.htmlhttp://www.weightloss.com.au/recipes/dinner-recipes/broccoli-and-pumpkin-pasta-recipe.htmlhttp://www.weightloss.com.au/recipes/breakfast-recipes/field-mushrooms.html


2/7



Tuesday Calories Kilojoules

Breakfast 434 1814

Tomato Baked Beans and Spinach on Toast:

2 thin slices Multigrain toast 140 585

1 cup Baked beans 249 1041

1 Tomato, grilled (medium) 25 105

1/2 cup Cooked spinach 20 84


Snack 170 711

Skinny cappuccino (regular) 70 293Arnotts Full O'Fruit Biscuit 77 322

Nectarine (1 small - 60g) 23 96


Lunch 128 534

Vietnamese BBQ Chicken Rice Paper Rolls (1 serve) 128 534


Snack 162 677

Grilled Cheese and Tomato Crumpets:1 Wholemeal crumpet 84 351

2 slices Tomato 7 29

2 tbs Mozzarella cheese, light shredded (25g) 71 297


Dinner 504 2110

Tuna and Mushroom Penne Pasta (1 serve) 504 2110

Diet coke (200ml) 0 0

Dessert 764 3196

Lemon Sponge Pudding (1 serve) 607 2540

Fat free mango frozen yoghurt (100g) 157 656


http://www.weightloss.com.au/recipes/lunch-recipes/vietnamese-chicken-rice-paper-rolls-recipe.htmlhttp://www.weightloss.com.au/recipes/dinner-recipes/tuna-and-mushroom-penne-pasta-recipe.htmlhttp://www.weightloss.com.au/recipes/dinner-recipes/tuna-and-mushroom-penne-pasta-recipe.htmlhttp://www.weightloss.com.au/recipes/dessert-recipes/lemon-sponge-pudding-recipe.htmlhttp://www.weightloss.com.au/recipes/dessert-recipes/lemon-sponge-pudding-recipe.htmlhttp://www.weightloss.com.au/recipes/dessert-recipes/lemon-sponge-pudding-recipe.htmlhttp://www.weightloss.com.au/recipes/dinner-recipes/tuna-and-mushroom-penne-pasta-recipe.htmlhttp://www.weightloss.com.au/recipes/lunch-recipes/vietnamese-chicken-rice-paper-rolls-recipe.html


3/7



Wednesday Calories Kilojoules

Breakfast 391 1634Mixed Berries on Raisin Toast:

2 thin slices Raisin Toast 183 765

1 cup Mixed berries 54 226

1 tbs Maple syrup 54 226

Skinny Latte, reduced fat milk 100 418


Snack 131 548

SPC Peaches in juice, diced (1 can - 120g) 59 247Dry roasted almonds (12 nuts) 72 301


Lunch 542 2266

Tuna, Tomato & Pesto Bruschetta (1 serve) 466 1948

Orange Juice no added sugar (200ml) 76 318

Snack 77 322

Carrot sticks (10) 29 121

Celery sticks (5) 18 75Eggplant dip (1tbls - 20g) 30 125


Dinner 507 2119

Pork in Apricot Sauce (1 serve) 400 1672

Red wine (1 glass - 160ml) 107 447

Dessert 279 1166

Baked Cinnamon Pears (1 serve) 169 706

1/2 cup Custard, reduced fat 110 460


http://www.weightloss.com.au/recipes/lunch-recipes/tuna-tomato-pesto-bruscetta.htmlhttp://www.weightloss.com.au/recipes/lunch-recipes/tuna-tomato-pesto-bruscetta.htmlhttp://www.weightloss.com.au/diets/dish-instructions/pork-in-apricot-sauce.htmlhttp://www.weightloss.com.au/diets/dish-instructions/pork-in-apricot-sauce.htmlhttp://www.weightloss.com.au/diets/dish-instructions/baked-cinnamon-pears.htmlhttp://www.weightloss.com.au/diets/dish-instructions/baked-cinnamon-pears.htmlhttp://www.weightloss.com.au/diets/dish-instructions/pork-in-apricot-sauce.htmlhttp://www.weightloss.com.au/recipes/lunch-recipes/tuna-tomato-pesto-bruscetta.html


4/7



Thursday Calories Kilojoules

Breakfast 571 2387Banana and Blueberry Yogurt Crumble:

200g Yogurt vanilla, low fat 156 652

1/2 cup Rolled oats 200 836

2 tsp Almonds, chopped (20g) 119 497

1 Banana (small) 48 201

100g Blueberries 48 201


Snack 246 1028Pikelets with Nutella Spread:

2 Pikelets (25g each) 120 502

1 tbs Nutella spread (18.5g) 101 422



Lunch 485 2027

Vegetarian Mini Pizza Muffins (1 serve) 485 2027


Snack 94 393

Crispbread with Tzatziki (1 serve) 94 393

Coke zero (1 can - 375ml) 0 0

Dinner 326 1363

Lamb with Grilled Eggplant & Bean Salad (1 serve) 326 1363


Dessert 210 878Peaches and Ice Cream:

1 scoop Ice cream, reduced fat (50g) 82 343

1 cup Canned peaches 128 535


http://www.weightloss.com.au/recipes/lunch-recipes/mini-pizza-muffins.htmhttp://www.weightloss.com.au/recipes/snack-recipes/crispbread-with-tzatziki-recipe.htmlhttp://www.weightloss.com.au/diets/dish-instructions/lamb-with-grilled-eggplant-and-bean-salad.htmlhttp://www.weightloss.com.au/diets/dish-instructions/lamb-with-grilled-eggplant-and-bean-salad.htmlhttp://www.weightloss.com.au/recipes/snack-recipes/crispbread-with-tzatziki-recipe.htmlhttp://www.weightloss.com.au/recipes/lunch-recipes/mini-pizza-muffins.htm


5/7



Friday Calories Kilojoules

Breakfast 367 1534Cereal with Peaches and Almond:

50g All bran wheat flakes cereal 168 702

1/2 cup Milk, low fat 62 259

1/2 cup Canned peaches (halves or diced) 64 268

1 tbs Almonds, flaked (12g) 73 305


Snack 218 911

Banana and Mixed Berry Protein Shake:2 tbs Musashi protein powder vanilla flavoured 121 506

250ml Water 0 0

100g Frozen mixed berries 49 205

1 Banana (small) 48 201

Lunch 392 1640

Vegetarian Baked Potato (1 serve) 392 1640


Snack 224 936Low fat fruit flavoured yoghurt (200g tub) 154 644

Skinny cappuccino (regular) 70 293


Dinner 425 1777

Take Away - Indian:

Chicken Tikka (1 serve) Steamed Rice (1/2 cup) Roti Bread (1) 425 1777

Diet coke (200ml) 0 0

Dessert 150 627Take Away - Indian: 0

Pistachio & almond kulfi (100g) 150 627


http://www.weightloss.com.au/recipes/lunch-recipes/vegetarian-baked-potato-recipe.htmlhttp://www.weightloss.com.au/recipes/lunch-recipes/vegetarian-baked-potato-recipe.html


6/7



Saturday Calories Kilojoules

Breakfast 345 1442

Weet Bix with Banana and Strawberries:

2 Weet Bix 107 447

1/2 cup Milk, low fat 62 259

5 medium Strawberries, sliced 28 117

1 Banana, sliced (small) 48 201

Skinny Latte, reduced fat milk 100 418

Snack 290 1212

Apricot and Pear Yogurt:1 tub Yoghurt vanilla, low fat (200g) 156 652

1 Pear (medium) 75 314

5 Dried apricots halves (medium) 59 247


Lunch 638 2670

Grilled Fish Tacos (1 serve) 638 2670


Snack 348 1455

Sweet chilli tuna can (125g) 180 752

Vita-weat original crackers (4 biscuits) 96 401

Peach (1 large) 72 301


Dinner 536 2240

Chunky Beef & Potato Curry (1 serve) 478 1998


Dessert 25 105



http://www.weightloss.com.au/recipes/lunch-recipes/grilled-fish-tacos-recipe.htmlhttp://www.weightloss.com.au/recipes/dinner-recipes/chunky-beef-and-potato-curry.htmlhttp://www.weightloss.com.au/recipes/dinner-recipes/chunky-beef-and-potato-curry.htmlhttp://www.weightloss.com.au/recipes/lunch-recipes/grilled-fish-tacos-recipe.html


7/7



Sunday Calories Kilojoules

Breakfast 483 2019

Pancakes with grilled Nectarines (1 serve) 458 1914


Snack 75 314

Apple (1 medium) 75 314


Lunch 459 1919

Egg Salad Pita Pocket:

Wholemeal pita pocket (1) 177 740

Lettuce (2 medium leafs) 2 8

Tomato (4 thin slices) 11 46

Egg, boiled (1 large) 81 339

Mayonnaise, reduced fat (2tbls) 188 786


Snack 104 435

Mini sesame snaps (2 pieces 20g) 104 435

Dinner 532 2227

Spaghetti Bolognese (1 serve) 425 1780



Dessert 154 644

Low fat fruit yoghurt (200g) 154 644


http://www.weightloss.com.au/recipes/breakfast-recipes/pancakes-with-grilled-nectarines.htmlhttp://www.weightloss.com.au/recipes/dinner-recipes/spaghetti-bolognese-recipe.htmlhttp://www.weightloss.com.au/recipes/dinner-recipes/spaghetti-bolognese-recipe.htmlhttp://www.weightloss.com.au/recipes/dinner-recipes/spaghetti-bolognese-recipe.htmlhttp://www.weightloss.com.au/recipes/breakfast-recipes/pancakes-with-grilled-nectarines.html