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Suggested Diet Sporting Activity

1600K - 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 cup hi-fibre bran
1 small banana
250ml low fat milk


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


BREAKFAST
2 slice low GI bread
with little margarine

1 poached egg
(can be boiled or scrambled)

125ml fresh fruit juice
MID-MORNING SNACK
1 small handful of grapes
175ml low fat yogurt
OR
250ml low fat milk
MID-MORNING SNACK
1 orange
175ml low fat yogurt
OR
250ml low fat milk
MID-MORNING SNACK
3 pieces stewed fruit
175ml low fat yogurt
OR
250ml low fat milk
LUNCH
Chicken Salad Sandwich
2 slices low GI bread
60g 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 low fat cottage cheese
(approx 250g)
1 boiled egg
5 cherry tomatoes
1 cucumber chunks (lebanese)
3 gherkins
6 cashew nuts
LUNCH
Tuna Pasta Salad
70g of cooked penne pasta
(al dente)
1/2 cup of chickpeas
250g 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
3 almonds


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


DINNER
Fish & Vegetables Couscous
1/2 cup cooked couscous
60g plan grill white fish
(eg. perch; barramundi; basa)
1 & 1/2 cup of: cooked finely chopped green beans, sliced cherry tomatoes, red onion & mushrooms
2 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

1 tsp margarine (on potatoes)





DINNER
Beef Stir-Fry
1/2 cup cocked rice
60g 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)
add 10 raw peanuts (before serving)
AFTER DINNER SNACK
2 peach halves
(tinned in natural juice)
AFTER DINNER SNACK
1 banana

AFTER DINNER SNACK
1 small handful of grapes

THURSDAY
FRIDAY
SATURDAY
BREAKFAST
1 cup of oats
(cooked in 250ml low fat milk)
add 1 small handful of raisins
BREAKFAST
2/3 cup low GI muesli
1 apple
175ml low fat milk
BREAKFAST
1 hard boiled egg
2 slices wholemeal toast
(with little margarine)
1 sml glass of orange juice
6 grapes
MID-MORNING SNACK
4 dried apricot
175ml low fat yogurt
OR
250ml low fat milk
MID-MORNING SNACK
3 slices of pineapple
175ml low fat yogurt
OR
250ml low fat milk
MID-MORNING SNACK
1 apple
or
mandarin

LUNCH
Sardines & Baked Potato Salad
1 medium (90g) baked potato
(skin on)
1/2 cup baked beans
250g sardines (tinned in tomato)
Side Salad
1 tomato
1 cucumber (lebanese)
1 green capsicum
1 red onion
lettuce (few-to-serve)
1 tsp butter (on potato)
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

2 rashes lean bacon (grilled)
1 cup of freshly steamed vegetables (broccoli, pumpkin & snow peas)
serve with 5 pecan nuts
(finely chopped)

LUNCH
Three Beans Salad
3 spring onions (chopped)
5 cherry tomatoes (halves)
1 green capsicum (seeded & sliced)
3/4 cup mix of: red kidney beans, chickpeas & cannellini beans
1 wholemeal bread roll
(with little margarine)

salad-to-serve (add 2 tbsp fat-free dressing)
MID-AFTERNOON SNACK
1 apple
5 brazilian nut
MID-AFTERNOON SNACK
2 dried pear halves
8 olives (kalamata)
MID-AFTERNOON SNACK
1 banana
(top with 1 tsp of diet fromage frais and 1 tsp chopped mixed nuts)
DINNER
Chicken Casserole
60g skinless chicken pieces
1 cup of mix 'casserole' diced
(carrot, mushrooms, onion, baby potato-skin off)

1 tin diced cherry tomatoes
2 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)

85g 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
serve with side salad
(Lightly brown onion and garlic in oil; add mince crushing it continuously with a masher; add pinch salt & pepper; when lightly brown add wine (optional); add carrots, celery, mushrooms & tin tomato; let it gently simmer till reduced but still juicy.)
DINNER
Lamb Chop With Potatoes & Vegetables
1 lean loin lamb chop
(grilled)
1 jacket potato
(top 1 tsp margarine)
1 cup of freshly steamed vegetables
(broccoli, pumpkin & snow peas)
1 tbsp mint sauce
(to-serve)









AFTER DINNER SNACK
1 mandarin
AFTER DINNER SNACK
1 peach
AFTER DINNER SNACK
1 kiwi
(top with 1 tsp of diet fromage frais and 1 tsp chopped mixed nuts)
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

 
 
1250K - Calories
Normal Activity Lifestyle
 
 

Vegetarian Plan

 
 
1250K - Calories
Normal Activity Lifestyle


1600K - Calories
Active Sporting Lifestyle
 
 

Intermittent Fasting
more a lifestyle than a diet

 
 
A third  version of (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… read more