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Suggested Diet Normal Activity

1250K - Calories  Normal  Plan

  1. Make sure that you have a positive attitude towards your diet and goals.. Cheating yourself give unfavourable results.
  2. Eat regular meals as specified in the 'Programme'. If there are certain food you do not like, exchange them for something of equal quality.
  3. Make sure that you measure the portions as this is the key to keeping within the diet limits.
  4. Try to be as active as possible. Any form of moderate exercise is beneficial not only to weight loss but to health & well-being in general.
  5. Avoid sugar, fats, sweets, biscuits, dessert, cakes, chocolates and sweetened fruit juices.
  6. Avoid alcohol in your diet unless absolutely necessary.
 
MONDAY
 TUESDAY
 WEDNESDAY
BREAKFAST
1/2 cup hi-fibre bran
1 small banana
250ml low fat milk


BREAKFAST
1/3 cup low GI muesli
1/2 grapefruit
250ml low fat milk


BREAKFAST
1 slice low GI bread
with little margarine

1 poached egg
(can be boiled or scrambled)

125ml fresh fruit juice
MID-MORNING SNACK
2 peach halves
(tinned in natural juice)
MID-MORNING SNACK
1 banana

  MID-MORNING SNACK
1 small handful of grapes

LUNCH
Chicken Salad Sandwich
2 slices low GI bread
30g skinless chicken breast
(shredded)

1 sliced tomato
1 cucumber (lebanese)
spinach leaves (few-to-serve)
1/4 avocado
(spread over bread)

LUNCH
Ryvita Cottage Cheese Salad
6 whole grain rye crackers/crispbread Ryvita
1/2 tub of low fat cottage cheese (approx 250g)
4 cherry tomatoes
1 cucumber chunks (lebanese)
2 gherkins
5 cashew nuts

LUNCH
Tuna Pasta Salad
70g of cooked penne pasta
(al dente)

1/2 cup of chickpeas
125g tuna (tinned in brine)
1 tomato
1 cucumber (lebanese)
1 spring onion
lettuce (few-to-serve)
1 tbsp low fat mayonnaise
MID-AFTERNOON SNACK
4 dried apricot halves
2 almonds


MID-AFTERNOON SNACK
2 dried mango strips
1 small handful mix seeds
(eg. pumpkin, sunflower, linseed, sesame)
MID-AFTERNOON SNACK
15 raisins
8 peanuts


DINNER
Fish & Vegetables Couscous
1/2 cup cooked couscous
90g plan grill white fish
(eg. perch; barramundi; basa)
1 & 1/2 cup of cooked finely chopped green beans, sliced cherry tomatoes, red onion & mushrooms
1 tsp of extra virgin olive oil
(to lightly fry vegetables)



DINNER
Warm Chicken Salad
2 baby potatoes boiled
(skin on)

60g skinless chicken thighs (fat-off, grilled, baked, roasted)
large salad
(tomato, capsicum, cucumber, spinach leaves, spring onion)

50ml light salad dressing
<12g fat per 100ml




DINNER
Beef Stir-Fry
1/2 cup cocked rice
90g extra-lean steak
(cut into strips)
1 & 1/2 cup of stir-fried vegetable (cabbage, carrots, green beans, mushrooms, onion preferably fresh)
1 tsp of extra virgin olive oil
(to lightly fry vegetables)
1/4 cup of salt-reduced vegetable stock
(if needed to prevent sticking)
THURSDAY
FRIDAY
SATURDAY
BREAKFAST
1/2 cup of oats
(cooked in 250ml low fat milk)
add 1 small handful of raisins
BREAKFAST
1/3 cup low GI muesli
1 apple
175ml low fat milk 
BREAKFAST
1 warmed croissant
with 2 tsp of jam
175ml low fat milk 
MID-MORNING SNACK
1 mandarin
MID-MORNING SNACK
1 peach
MID-MORNING SNACK
1 apple or mandarin
LUNCH
Sardines Baked Potato Salad
1/2 cup baked beans
125g sardine
(tinned in tomato)
1 medium (90g) baked potato (skin on)
1 tsp butter (on potato)
Side Salad*
1 tomato
1 cucumber (lebanese)
1 green capsicum
1 red onion
lettuce (few-to-serve)
LUNCH
Hot Rice, Lentils & Vegetables Salad
1/2 cup cooked rice
1/2 cup cooked lentils
50g low fat feta cheese
<14g fat per 100g
1/2 cup of freshly steamed vegetables
(broccoli pumpkin snow peas)
serve with 4 pecan nuts
(finely chopped)


LUNCH
Roast Beef Salad
2 slices lean roast beef
1 jacket potato
Serve with side salad*
(add 2 tbsp fat-free dressing








MID-AFTERNOON SNACK
1 apple
4 brazilian nuts
MID-AFTERNOON SNACK
2 dried pear halves
8 olives (kalamata)
MID-AFTERNOON SNACK
1 banana

DINNER
Chicken Casserole
90g skinless chicken pieces
1 cup of mix 'casserole' diced
(carrot, mushrooms, onion, baby potato-skin off)
1 tin diced cherry tomatoes
1 tsp extra virgin olive oil
(to gently brown the chicken pieces before adding the tomatoes & the 'casserole')
serve with 1/2 cup of potato
& butter beans mashed










DINNER
Spaghetti Bolognese
70g of cooked spaghetti
(al dente)
125g of extra lean mince
(mix veal & pork; if not available beef ok)
1 tin diced cherry tomatoes
1/2 cup mix carrot, celery & mushrooms
1/2 onion & 1 garlic cloves
(chopped)
25ml red wine (optional)
1 tsp extra virgin olive oil
(Lightly brown onion and garlic in oil; add mince crushing it continuously with a masher; add pinch salt & pepper; when lightly brown add wine; add carrots, celery, mushrooms & tin tomato; let it gently simmer till reduced but still juicy)
Serve with side salad*
DINNER
Baked Salmon With Capsicums
1/2 green & 1/2 red capsicum
(seeded & sliced)
1 skinless fresh salmon steak
(approx. 200g)

(Place capsicums and salmon on a piece of foil; add 1/3 lemon juice and black pepper, fold up the foil and bake until the fish is cooked -for medium approx 15min at 180C-)

Serve with 1 boiled baby potatoes (skin on)
4 freshly steamed asparagus
1/2 cup fresh rocket salad
1 tbsp mix extra vergin olive oil & lemon juice (to-serve)




Disclaimer of Liability
General Disclaimer
This is general dietary information and may not be suitable for personal circumstances.
You should consult with your medical advisor before starting or changing your dietary needs.


Bel Viso Body Bar Pty Ltd  does not
  1. give any warranties as to the results of this diet; results may vary between individuals.
  2. have any qualifications of a dietician, nutritionist or medical practitioner.
  3. market itself as having the qualifications of a dietician, nutritionist or medical practitioner.

The general sample dietary information provided by Bel Viso Body Bar Pty Ltd is not tailored to each individual and the results will vary between each individual with different circumstances and/or health and medical conditions.

You should consult with a qualified dietician or medical practitioner for your individual dietary and medical needs.

 

Other Diets Available

 
 

Normal Plan

 
 
1600K - Calories
Active Sporting Lifestyle
 
 

Vegetarian Plan

 
 
1250K - Calories
Normal Activity Lifestyle


1600K - Calories
Active Sporting Lifestyle
 
 

Intermittent Fasting..
more a lifestyle than a diet

 
 
(IF) Intermittent Fasting is to simply restrict your daily eating to a specific window of time such as an eight hour window.
It’s really easy to comply with once your body has shifted over from burning sugar to burning fat as its primary fuel

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