1000 Calorie Diet

Breakfast

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

Breakfast

• 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

Breakfast

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.