1500 Calorie Diet Sample Plan Daily Allowance
(100 cals) 275ml/1/2pt skimmed milk
Breakfast (300 cals) BLT sandwich and fruit 2 slices wholemeal bread filled with 2 grilled rashers lean back bacon, lettuce, tomato and 2tsp reduced-calorie mayonnaise. Plus 1 satsuma.
Lunch (400 cals) Ploughman’s lunch Serve a 10cm/4in piece French bread with 50g/2oz reduced-fat Cheddar cheese, 2 pickled onions, 1tbsp sweet pickle and salad.
Dinner (550 cals) Potato, lentil and cauliflower curry Spray a non-stick pan with a spray oil, heat and gently fry 2tbsp split red lentils, 1/2 sliced small onion, 1tsp curry powder (or to taste) and 1 bay leaf for a few minutes. Add enough water to cover and 1 small can chopped tomatoes. Bring to boil and simmer for 20 minutes. Remove the bay leaf and add 1 chopped potato and cauliflower florets. Cook until the sauce has thickened and serve with 6tbsp cooked brown rice.
Snack (150 cals) 1 slice wholemeal toast topped with 2tsp peanut butter and 1tsp jam.
(100 cals) 275ml/1/2pt skimmed milk
Breakfast (300 cals) BLT sandwich and fruit 2 slices wholemeal bread filled with 2 grilled rashers lean back bacon, lettuce, tomato and 2tsp reduced-calorie mayonnaise. Plus 1 satsuma.
Lunch (400 cals) Ploughman’s lunch Serve a 10cm/4in piece French bread with 50g/2oz reduced-fat Cheddar cheese, 2 pickled onions, 1tbsp sweet pickle and salad.
Dinner (550 cals) Potato, lentil and cauliflower curry Spray a non-stick pan with a spray oil, heat and gently fry 2tbsp split red lentils, 1/2 sliced small onion, 1tsp curry powder (or to taste) and 1 bay leaf for a few minutes. Add enough water to cover and 1 small can chopped tomatoes. Bring to boil and simmer for 20 minutes. Remove the bay leaf and add 1 chopped potato and cauliflower florets. Cook until the sauce has thickened and serve with 6tbsp cooked brown rice.
Snack (150 cals) 1 slice wholemeal toast topped with 2tsp peanut butter and 1tsp jam.