Three Daily Meal Plans for Dieters

Published: 31st August 2019

Struggling with meal inspiration when trying to lose weight? It can be difficult to balance your meals and make sure you’re taking in all the nutrients you need whilst enjoying an array of healthy and tasty food, so we’ve prepared three days’ worth of meal plans that fit perfectly with the Bodyline Clinic way of losing weight that will keep your menu fresh, interesting and hopefully help the weight to start moving!

Meal Plan 1

Breakfast: Porridge with Banana

50g Oats

300ml Skimmed Milk

1 Small Banana

Total Calories: 427

• Make your porridge on the hob or in the microwave according to the instructions on the packet, chop your banana into pieces and lay on top of porridge.

Lunch: Chicken Caesar Wrap

For the Wrap:

1 Beetroot Wrap

100g Cooked Chicken Breast

50g Shredded Lettuce

50g Sweet Mini Peppers

15ml Reduced Fat Caesar Dressing

—

20g Salted Popcorn

Total Calories: 327

• Chop chicken, lettuce and peppers lengthways, placing in the centre of the wrap before drizzling with the dressing and rolling. Serve with popcorn.

Snack: Apple and Almond Butter

80g Apple

15g Almond Butter

Total Calories: 139

• Chop apple into wedges and serve with almond butter on the side.

Dinner: Sweet and Sour Turkey Stir Fry

100g Turkey Breast

100g Tender Stem Broccoli

80g Sweet Mini Peppers

100g Shredded Carrots

100g Beansprouts

100g Fine Rice Noodles

120g Sweet and Sour Stir Fry Sauce

Total Calories: 599

• Fry turkey Breast n a wok of low-calorie cooking spray until cooked through
• Add tender stem broccoli, pepper strips, shredded carrots and beansprouts until all vegetables have softened
• Add your noodles until soft/cooked
• Finish by adding sauce and heating through before serving

Dessert: Quick Eton Mess

1 Meringue Nest

13g Light Squirty Cream

80g Raspberries

Total Calories: 105

• Place your meringue nest in a bowl, add the cream and raspberries on top.

Total Calories for the Day: 1,597

• 50g+ Protein
• 5 a Day
• Calcium
• Slow Releasing Energy from Complex Carbs

Meal Plan 2

Breakfast: Yoghurt, Fruit and Granola

100g 0% Fat Greek Yoghurt

80g Raspberries

80g Blueberries

1 Tablespoon of Clear Honey

25g Super Berry Granola

Total Calories: 307

• Place your yoghurt in a bowl, top with your washed berries, drizzle with honey and sprinkle your granola on top

Lunch: Quinoa with Chicken and Roasted Vegetables

80g Quinoa

100g Cooked Chicken Breast

80g Sweet Mini Peppers

80g Cherry Tomatoes

100g Red Onion

2 Tablespoons Low Fat Balsamic Dressing

Total Calories: 315

• Place the chopped pepper and onions on a baking tray with the whole cherry tomatoes. Spray with low-calorie cooking spray, sprinkle with salt and pepper and roast in the oven for 20-25 minutes
• Fry your chicken in a pan with low-calorie cooking spray until cooked through
• Making your quinoa according to the instructions on the packet
• Once all is cooked, chop the chicken into pieces and mix with the vegetables before adding on top of your quinoa in a large bowl, add your dressing, mix together until all is covered and serve

Snack: Carrot Sticks with Hummus

100g Carrot Sticks

50g Low Fat Hummus

Total Calories: 127

Dinner: Creamy Salmon Spaghetti

1 Salmon Fillet

100g Broccoli

80g Frozen Petit Pois

70g Whole Wheat Spaghetti

30g Low Fat Garlic and Herb Soft Cheese

Total Calories: 469

• Bake your salmon in the oven in a tin foil parcel with low-calorie cooking oil, salt, pepper and a little lemon juice
• Whilst this is cooking, boil your broccoli and peas in one pan and spaghetti in another
• Once everything is cooked, add the spaghetti and vegetables to a large pan over a low heat before breaking the salmon into the pan in pieces. Stir this together before adding the low-fat soft cheese and stirring through over the low heat until all is covered
• Serve and enjoy immediately

Dessert: Banana Split

1 Small Banana

13g Light Squirty Cream

15g Milk Chocolate Chips

Total Calories: 249

• Cut your banana in half lengthways and place in a bowl or dish
• Add the squirty cream on top of the banana and sprinkle the chocolate chips on top

Total Calories for the Day: 1,467

• 5 A Day
• 40g+ Protein
• Healthy, Complex Carbohydrates

Meal Plan 3

Breakfast: Poached Egg and Tomatoes on Toast

1 Slice of Wholemeal Bread

1 Large Egg – Poached

8 Cherry Tomatoes (vine optional)

1 Tablespoon Balsamic Vinegar

Total Calories: 211

• Place your tomatoes on a baking tray with low-calorie cooking spray, salt and pepper and roast until soft
• Toast your bread and poach your egg
• Place your toast, egg and tomatoes on a plate and drizzle with the balsamic vinegar

Lunch: Tuna and Brown Rice

56g Tuna in Spring Water

50g Sweet Peppers

130g Sweetcorn

1 Tablespoon Reduced Fat Salad Cream

125g Brown Basmati Rice

Total Calories: 356

• Mix your drained tuna with the chopped peppers, sweetcorn and reduced-fat salad cream
• Boil or microwave your rice to cook
• Mix the tuna mix with the rice and serve

Snack: Popcorn

14g Sweet and Salted Popcorn

Total Calories: 68

Dinner: Chicken Caesar Salad

100g Cooked Chicken Breast (cook from raw at home)

2 Unsmoked Bacon Medallions

80g Romaine Lettuce

50g Sweet Peppers

85g Cucumber

25g Croutons

10g Shaved Parmesan

15ml Low Fat Caesar Dressing

Total Calories: 380

• Cook the chicken in a frying pan with low calorie cooking spray, frying the bacon in the same pan once the chicken is cooked
• Add your washed lettuce to your serving bowl before adding the chopped peppers and cucumber on top
• Add the chopped chicken, bacon and croutons on top of the salad before pouring on the dressing and adding the cheese shavings

Dessert: Strawberry Sundae

125ml Cornish Vanilla Ice Cream

50g Chopped Strawberries

15g Strawberry Sauce

1 Meringue Nest

Total Calories: 222

• Place your ice cream in your bowl or sundae glass
• Add the washed and chopped strawberries on top
• Crumble the meringue on top
• Pour your strawberry sauce on top

Total Calories for the Day: 1,237

• 50g+ Protein
• 5 A Day
• Healthy, Complex Carbohydrates

So, if you’re just starting out on your weight loss journey and worried about being hungry, eating too many calories or are simply struggling to get creative with meals, these three daily meal plans are all low calorie, offer plenty of fruit, vegetables, protein sources and even healthier, complex carbohydrates, providing you with a balanced yet low calorie selection of dishes to choose from.

You can stick to these plans exactly or mix and match the meals to suit you but with this guidance, you can stay full, eat good food and lose weight!