Friday, March 16, 2012

DIET MEAL PLAN (1000-1200 KCAL)

Assalamualaikum w.b.t

Earlier on Facebook, I have posted an image of my Diet Meal Plan given by my Nutritionist.
As I expected, I received too many feedback via inbox which request me to share with them the meal schedule. 

So, here it is people !! :)

**NOTE : Your body can only receive 1000-1200 KCAL per day**

BREAKFAST (200-350 kcal)





CHOICE 1 (195 KCAL)
  • 1 banana : 6 inches (65 kcal)
  • 1 glass of low fat milk (130 kcal) / Anlene low fat yogurt (130 kcal)
CHOICE 2 (216 KCAL)
  • 1 serving Putu Mayam (95 kcal)
  • 1 glass of Milo (121 kcal)
CHOICE 3 (225 KCAL)
  • Tosai (147 kcal)
  • 1/2 cup of dhal (58 kcal)
  • Teh O with 1 teaspoon sugar
CHOICE 4 (243 KCAL)
  • 1 scoop or 1/2 bowl of fried mee hoon (122 kcal)
  • 1 glass of Milo (121 kcal)
CHOICE 5 (249 KCAL)
  • 1 slice of wholemeal bread (80 kcal)
  • 1 tsp kaya (39 kcal)
  • 1 glass of low fat milk (130 kcal)
CHOICE 6 (270 KCAL)
  • 1 slice of wholemeal bread (80 kcal)
  • 1 slice of cheese (60 kcal)
  • 1 glass of low fat milk (130 kcal)
CHOICE 7 (285 KCAL)
  • 1 slice of Pandan Sponge Cake (164 kcal)
  • 1 glass of Milo (121 kcal)
CHOICE 8 (285 KCAL)
  • 1 bowl of corn flakes (155 kcal)
  • 1 glass of low fat milk (130 kcal)
CHOICE 9 (325 KCAL)
  • 1 chicken pau (204 kcal)
  • 1 glass of Milo (121 kcal)
CHOICE 10 (344 KCAL)
  • Pau Kacang Merah (223 kcal)
  • 1 glass of Milo (121 kcal)


LUNCH (about 400 kcal)





**Select either one**
  • Mixed rice : Half bowl of rice, meat about palm size and 1 large scoop vegetables.
  • Fish Ball Noodle Soup.
  • Wantan Mee
  • 1 plate of Yong Tau Foo
  • 1 set of large sandwich
  • 1 burger
  • 1 slice of pizza + 2 grilled chicken wings
  • 1 plate of salad (vege + some lean meat) with 1 tablespoon of low fat dressing.
+ plain water/green tea/lemon tea/carrot juice (carrot only, no sugar added).


DINNER (about 400 kcal)





**kindly refer to the list of lunch**



SNACK (about 50-70 kcal)

When you feel hungry or feel like munching, snack on low calories fruits or vegetables.
Eg; Medium apple, medium orange, tomatoes, cucumber, sengkuang, carrots and seasoned seaweeds.



or


Kuih :
  • Putu Kacang (1pc) = 74 kcal
  • Dodol (1pc) = 71 kcal
  • Kuih Buah Melaka (2pcs) = 60 kcal
  • Putu Piring (1pc) = 75 kcal
  • Mini Curry Puff (1pc) = 44 kcal
  • Kuih Apam (1pc) = 52 kcal
  • Kerepek Ubi (1pc) = 48 kcal
  • Cucur Badak (1pc) = 73 kcal
  • Swiss Roll (2pcs) = 72 kcal
  • Pineapple Tart (2pcs) = 46 kcal
  • Baulu (2pcs) = 46 kcal
Oat :
  • Cereal Muesli (3tbsp) = 61.5 kcal
  • Oat (2tbsp) = 35 kcal

All the while, I always have this mindset with me "Ouh it's okay, just a piece of it, tak effect apa lah" or "alaa jamah sesudu je pon". After viewing the list, hah amekkk ! Sekeping, sesudu pon dah berapa kalori ! Urghh !

With this schedule, I promised myself, it will be fully-utilised. InshaAllah ;P

So, for you guys, I hope this will help.


And for muslims, remember this :

Man Jadda Wajada : Whoever earnest, will succeed :)




Love,
Lyda Rosli.




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