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Suggested Diet Sporting Activity

1600K - Calories  Vegetarian  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
1small banana
250ml low fat milk


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


BREAKFAST
2 slices low GI bread
with 2 tsp of peanut butter
or vegemite
1 small tub of low fat yogurt
125ml 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
Hummus Salad Sandwich
2 slices low GI bread
6 tbsp hummus
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
Lentil Pasta Salad
70g cooked penne pasta
(al dente)
1/2 cup sweet corn
1/2 cup tender petite lentils
1/2 cup steamed peas
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
Vegetables Couscous
1/2 cup cooked couscous
1/2 cup cooked peas
1 low fat soya product
(eg. sausage; burger
< 3g fat per 100g)
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
Boiled Egg & Feta Cheese Salad
2 baby potatoes boiled
(skin on)
1 boiled egg
50g low fat feta cheese
<14g fat per 100g
large salad (tomato, capsicum, cucumber, spinach leaves, spring onion)
100ml light salad dressing
<12g fat per 100ml 
DINNER
Stir-Fry
1/2 cup cocked rice
150g cooked soya chunks
1 & 1/ cup of stir-fried vegetable (cabbage, carrots, green beans, mushrooms, onion preferably fresh)
2 tsp of extra virgin olive oil (to lightly fry vegetables)
1/4 cup of salt-reduced vegetable stock
(if needed to prevent sticking)
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 warmed croissant
with 2tsp jam
175ml low fat milk
1 mandarin
MID-MORNING SNACK
4 dried apricot
175ml low fat yogurt
OR
250ml low fat milk
MID-MORNING SNACK
3 slices pineapple
175ml low fat yogurt
OR
250ml low fat milk
MID-MORNING SNACK
1 apple
175ml low fat yogurt
OR
250ml low fat milk
LUNCH
Baked Beans & Baked Potato Salad
1 large (120g) baked potato (skin on)
1 cup baked beans
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 cup cooked rice
1/2 cup cooked lentils
50g low fat feta cheese
< 14g fat per 100g
1 cup of freshly steamed vegetables
(broccoli, pumpkin & snow peas)
serve with 5 pecan nuts
(finely chopped)
LUNCH
Roasted Portobello Salad
2 roasted medium portobello mushrooms
1 tsp pine-nuts
(roughly chopped)
baby greens mix salad
1 tbsp mix extra vergin olive oil & lemon juice (to-serve)




MID-AFTERNOON SNACK
1 apple
5 brazilian nuts
MID-AFTERNOON SNACK
2 dried pear halves
8 olives (kalamata)
MID-AFTERNOON SNACK
1 banana
3 almonds
DINNER
Chickpea Casserole
1 cup of chickpeas
1 cup of mix diced 'casserole' (carrot, mushrooms, onion, baby potato-skin off)
1 tin diced cherry tomatoes
2 tsp extra virgin olive oil
(to start the 'casserole')

serve with 1/2 cup of potato & butter beans mashed














DINNER
Spaghetti Lentils Tomato Sauce
70g of cooked spaghetti
(al dente)
125g petite lentils
1 tin diced cherry tomatoes
1/2 cup mix carrot, celery & mushrooms
1/2 onion & 2 garlic cloves
(chopped)
2 tsp extra virgin olive oil
(to cook lentils)
25ml of salt-reduced vegetable stock (only if needed to finish to cook lentils & prevent sticking)
Serve with large side salad









DINNER
Vegetables Curry
1 cup steamed rice
1 tsp sunflower oil
2 tsp curry powder
1 onion
1 tin diced cherry tomatoes
2 cups fresh mixed vegetables
1/2 cup of salt-reduced vegetable stock
1/4 cup coriander chopped
2 tbsp fat free greek style yogurt (to-serve)
Heat the oil in a large saucepan over medium heat, add onion and cook over medium heat for 2-3 minutes until softened. Add curry and cook, stirring, for a further 1-2 minutes. Add tomatoes, mix vegetables & stock, bring to the boil, then reduce heat to low, cover and simmer for 10 minutes. Add coriander. Serve with steam rice & yogurt.
AFTER DINNER SNACK
1 mandarin
AFTER DINNER SNACK
1 peach
AFTER DINNER SNACK
1 mandarin
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


1600K - Calories
Active Sporting Lifestyle
 
 

Vegetarian Plan

 
 
1250K - Calories
Normal Activity 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