Low fat sample diets 6 meals per day with less than 40 grams of total fat and on average less than 2000 calories

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SAMPLE DIETS

 

 

Sample diet plan # 1  

 

Sample diet plan # 2

   2.    BREAKFAST:     

    3 shredded wheat – with half pint of semi-skim milk

     Fruit juice

     Tea or Coffee –no sugar and skim milk only

     NB no table sugar sprinkled on cereal

          SNACK:

     Marmite sandwich  - 2 slices white bread

- buttered 1 slice only and spread thinly

    Tea or Coffee (no sugar, skim milk)

          LUNCH:             

     1 Large baked potato

           -with beans (small portion)

Half tin tuna

Diet cola ( 1 can )

          SNACK:

     1 Banana

     Non-fat yoghurt

          SUPPER:

      Egg and cheese omelette (1 egg, 50 grams half-fat

cheese)

      Boiled rice (large portion)

      Vegetables (any)

      Coleslaw (small portion)

      Water

          SNACK:

 1 large orange

      Non-fat yoghurt

TOTAL CALORIES FOR DAY = 1840 approx.

TOTAL FAT FOR DAY             = 30 grams approx.


Sample diet plan # 3  

   3.   BREAKFAST:      

1 bowl muesli – with half pint of semi-skim milk

     1 glass fruit juice

     Tea or Coffee –no sugar and skim milk only

     NB no sugar sprinkled on cereal

          SNACK:

      Beans on toast (half tin beans, 2 slices brown, no

butter)

      Tea or Coffee - no sugar and skim milk only

      NB no sauces on beans - brown or red

           LUNCH:             

     Large bowl pasta (with small portion low-fat cheese

     sauce)

  - mixed with ham (approximately 60 grams)

    Mixed vegetables

     1 glass of cordial (no sugar brand)

             SNACK:

       1 packet of low-fat crisps

          SUPPER:

       150 grams fresh fish (cod fillets)

       Boiled rice (large portion)

       Tea or Coffee ( no sugar, skim milk)

TOTAL CALORIES FOR DAY = 2178 approx.

TOTAL FAT FOR DAY             = 37.5 grams approx.

 

1200 Calorie Diet       |      1800 Calorie Diet


These sample diets are actually an example of three days of my own diet plans. Notice how much food was eaten in comparison to the amount of calories and fat consumed, also notice how the diets are varied and balanced for each day providing lots of different nutrients to help keep energy levels high throughout the day. This was just a few days in my food diary and does not mean I rotate or even use the again as I tend to eat whatever I fancy on the day.

I have NOT shown my low fat sample diets for anyone to follow they just serve as an example of how we can still consume a good quantity of food and calories to lose weight . You should stick to your own eating habits rather than swap or totally change your diet plan. If you feel your diet is not beneficial or healthy you should consult a dietician or health professional before changing your diet. Please read our terms Terms of use

WARNING!

If you possess a high number of fat cells you MUST exercise & diet using correct scientific principles in order to empty fat cells, any other way will result in water loss and potential regain after diet stops. Read more on Fat Cells here!

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