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.