/////////////////DARFUR CRSS EVOLVING
//////////////////Example of 2000 Calorie Dieting Menu for One Day.
Breakfast:
Omelette (with 3 egg whites, 1 yolk, sliced onions, chopped zucchini &garlic) - 210 calories
2 slices granary toast with Jam (conserve) - 250 cals
Natural Fat-free Yogurt small pot - 60 calories
Small piece of fruit - 50 cals
Method for Omelette:
In a large non-stick pan, gently heat the onion and zucchini. Add 2 tablespoons of water. While stirring frequently, cook until onion is clear. Add eggs and garlic powder and continue to cook until eggs are done. Sprinkle with parmesan cheese to add more taste.
Lunch:
Chicken pasta salad (one chicken breast with cherry tomatoes, cucumber, & green peppers) - 210 calories
4 tablespoons whole-wheat pasta (with 2 tablespoons low-fat mayonnaise) - 240 cals
Fruit juice - 90 cals
Snack:
2 slices of malt loaf (with thin smear butter) - 200 cals
Dinner:
Chilli Con Carne - 630 TOTAL calories for this dish!
using 125g lean mince beef, 150ml chopped tomatoes, 1 green chilli (chopped & deseeded), one onion, 100g kidney beans
Salad with light dressing - 115 cals
One small low-fat fruit trifle - 55 cals
Method for Chilli con carne:
Saute 1 onion in 2 tbsp oil. Add pinch cumin seeds, 1 tsp garlic, 1 grenn chilli & 150ml tomatoes. Cook for 10-15 minutes. Stir in half can drained kidney beans & 15g flat leaf parsley. Serve with asparagus and a salad with low-fat dressing.
Total for whole day's menu = 2015 approx Calories
Breakfast:
Omelette (with 3 egg whites, 1 yolk, sliced onions, chopped zucchini &garlic) - 210 calories
2 slices granary toast with Jam (conserve) - 250 cals
Natural Fat-free Yogurt small pot - 60 calories
Small piece of fruit - 50 cals
Method for Omelette:
In a large non-stick pan, gently heat the onion and zucchini. Add 2 tablespoons of water. While stirring frequently, cook until onion is clear. Add eggs and garlic powder and continue to cook until eggs are done. Sprinkle with parmesan cheese to add more taste.
Lunch:
Chicken pasta salad (one chicken breast with cherry tomatoes, cucumber, & green peppers) - 210 calories
4 tablespoons whole-wheat pasta (with 2 tablespoons low-fat mayonnaise) - 240 cals
Fruit juice - 90 cals
Snack:
2 slices of malt loaf (with thin smear butter) - 200 cals
Dinner:
Chilli Con Carne - 630 TOTAL calories for this dish!
using 125g lean mince beef, 150ml chopped tomatoes, 1 green chilli (chopped & deseeded), one onion, 100g kidney beans
Salad with light dressing - 115 cals
One small low-fat fruit trifle - 55 cals
Method for Chilli con carne:
Saute 1 onion in 2 tbsp oil. Add pinch cumin seeds, 1 tsp garlic, 1 grenn chilli & 150ml tomatoes. Cook for 10-15 minutes. Stir in half can drained kidney beans & 15g flat leaf parsley. Serve with asparagus and a salad with low-fat dressing.
Total for whole day's menu = 2015 approx Calories
2000 Calories Sample Diet.
Breakfast:
Banana sandwich on granary bread with 2tbsp fruity brown sauce - 350 calories
Bacon & eggs (2 rashers bacon, one scrambled egg) - 310 cals
grilled tomatoes - 45 cals
Piece of fruit or fruit juice 80 cals
Tea or coffee (no sugar)
Lunch:
Pasta & prawn salad - 300 TOTAL calories for this dish!
One chocolate bar - 200 cals
Method for Pasta:
Mix 75g cooked wholemeal pasta with 50g peeled prawns, 2 tbsp reduced fat mayonnaise. Add to salad of cucumber, peppers, celery, tomatoes, spring onions & lettuce.
Snack:
2 rice cakes with low-fat cottage cheese & chives - 110 cals
Dinner:
Roast chicken leg or wings 150g - 240 cals
Mashed potatoes one cup - 125 cals
Vegetables + Herbs & light oil - half plate (Cabbage, cauliflower, carrots & broccoli) - 180 cals
Gravy - 60 cals
Calories for above diet sample = 2000 approx.
Breakfast:
Banana sandwich on granary bread with 2tbsp fruity brown sauce - 350 calories
Bacon & eggs (2 rashers bacon, one scrambled egg) - 310 cals
grilled tomatoes - 45 cals
Piece of fruit or fruit juice 80 cals
Tea or coffee (no sugar)
Lunch:
Pasta & prawn salad - 300 TOTAL calories for this dish!
One chocolate bar - 200 cals
Method for Pasta:
Mix 75g cooked wholemeal pasta with 50g peeled prawns, 2 tbsp reduced fat mayonnaise. Add to salad of cucumber, peppers, celery, tomatoes, spring onions & lettuce.
Snack:
2 rice cakes with low-fat cottage cheese & chives - 110 cals
Dinner:
Roast chicken leg or wings 150g - 240 cals
Mashed potatoes one cup - 125 cals
Vegetables + Herbs & light oil - half plate (Cabbage, cauliflower, carrots & broccoli) - 180 cals
Gravy - 60 cals
Calories for above diet sample = 2000 approx.
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