These meal plans are around 1400-1450 calories, and are higher in protein. This calorie level is appropriate for a woman engaged in physical activity (such as 3-4 times per week), and who wants to lose weight.
This calorie level is not appropriate for men.
See more on the Daily Calorie Needs Calculator
4 days of meals are listed.
| Day 1 (total 1440 cal) |
Day 2 (total 1490 cal) |
|---|---|
| Breakfast (approx 540 cal) | Breakfast(approx 360 cal) |
| 1 weetbix + 3/4 cup of all bran low fat milk – 3/4 cup 1 slice raisin toast + 1pat butter 1 medium sliced banana |
3/4 cup high fibre cereal (eg All Bran) with 1/2 cup low fat milk 1 tub low fat yoghurt 200g |
| Lunch (approx 350 cal) | Lunch (approx 400 cal) |
| 1 slice of whole grain bread with a 100g tin of salmon, tossed with onion, capsicum tomatoes and lettuce Lite salad dressing 1 piece of fresh fruit |
25g cheddar or other cheese 4 Ryvita biscuits 1 pear 1 tub low fat yoghurt |
| Dinner(approx 550 cal) | Dinner (approx 730 cal) |
| Light vegetable soup (less than 160KJ) 200g chicken breast fried in 2 tsp olive oil 1 cup mashed pumpkin with sprinkle of nutmeg plus zucchini and green beans 2 tsp grainy mustard Low fat yoghurt |
200g veal cutlets pan fried in 2 tsp olive oil with pesto topping with microwaved vegetables and steamed asparagus Stewed apple |
| Day 3 (total 1390 cal) | Day 4 (total 1460 cal) |
|---|---|
| Breakfast (approx 300 cal) | Breakfast (approx 530 cal) |
|
1 sachet instant porridge (40g) cooked with 3/4 cup of low fat milk
Tinned peaches 150g |
Glass orange juice 2 eggs (poached, boiled or scrambled) with tomato and mushrooms cooked in 2 tsp butter 1 rasher lean bacon 1 slice whole grain toast 1 tsp lite canola margarine |
| Lunch (approx 325 cal) | Lunch (approx 410 cal) |
| 1 slice of whole grain bread
1 large mug pumpkin soup made with low fat milk |
Open chicken sandwich (1 slice of whole grain bread, 50g chicken, chutney 2 tsp, salad ) 1 piece of fresh fruit |
| Dinner (approx 765 cal) | Dinner (approx 520 cal) |
|
Coriander and chilli lamb kebabs plus 1/3 cup cooked rice |
2 egg omelette with 100g ham, zucchini and spring onion cooked with 2 tsp oil Tossed salad with Lite dressing |
Ensure you drink plenty of water – aim for 8-10 glasses per day.
The meal plans were created by the CSIRO research institute in Australia. See a review of their diet here.