Meal Ideas and Calories Table

For those of us that don’t get on too well with low carbohydrate eating I have put together some meal ideas and the calorie contents here.

The concept is simple, don’t eat more calories than we have measured that you need.

And without further ado, here you go:

 

Meal

Calories

Breakdown

Breakfast

 

 

Bacon and eggs on toast

650

Bacon x 2 = 150c  Eggs x2 (scrambled) = 160c  Toast (thin cut wholemeal) x 2 = 180c butter x20g (level tablespoon) = 150c

 

 

 

Scramled eggs on toast

415

Eggs x 2 = 160c  Toast x2 (thin cut wholemeal) = 180c  Butter x 10g = 75c

 

 

 

Jam/Marmalade on toast

230

Toast x 2 (think cut wholemeal) = 180c  Jam/Marmalade x 20g = 50c

 

 

 

Musli mixed berrie mix and milk

340

Musli x 65g = 240c  Milk x 100ml (full fat) = 100c

 

 

 

Bio-Yogurt and banana

180/125

Bio Yogurt x 100g = 80c (low fat bio yog 100g = 55c)  Banana x1 = 100

 

 

 

Porridge-Oats and milk

350

Porridge oats x 40g = 250  Milk x 100ml = 100c

 

 

 

Crumpet and butter

165

Crumpet x 1 = 90c  Butter x 10g (2 teaspoons) = 75c

 

 

 

 

Lunch/Dinner

 

 

 

 

Tuna salad with dressing

150

Tuna x 1 regular tin = 150  Vinagarette dressing x 25g = n/a c

 

 

 

Bacon lettuce and tomatoe sandwich

365

Bacon x 2 = 110c  Lettuce x as much as you like = n/a  Tomatoe x as much as you like = n/a  Butter x 10g = 75c  Bread x 2 whole meal thin cut = 180c

 

 

 

Home made cheeseburgers and vegeatables

580

Mince meat x 125g = 300c (lean will be less circa 200c)  Bun x 1 wholemeal = 200c  Cheese x 20g = 80  Vegetables x broccolli and carrots = n/a

 

 

 

Salmon and Vegetables

365

Salmon x 130g serving (skinless) = 290c  Vegetables x broccolli, peas, sweetcorn = n/a  Butter x 10g = 75c

 

 

 

Prawn and vegetable noodle stir fry

230

Prawns x 100g = 70c  Vegetables x carrots, peas and sweetcorn = n/a  Noodles (rice noodles) x 100g = 160c  Fish sauce and soy sauce x 20g = n/a

 

 

 

Beef steak and vegetables

450

Beef steak x 1 (150g) = 300c  Vegetables x broccolli, peas, carrots etc = n/a  Boiled potatoes x 200g = 150c

 

 

 

Spaghetti bolognase

695

Beef mince x 125g serving circa 300c  Spaghetti x serving = 270c  Chopped tomatoes x 200g = 25c  Tomatoe puree x 100g = 100c – add garlic, peppers, spices and flavourings as you wish

 

 

 

Fish and Chips (supermarket)

415

Cod x1 (breadcrumbed serving) = 265c  Chips x 100g = 150c

 

 

 

ChickenSandwich

380

Chicken (skinless) x 100g = 110c  Bread x 2 wholemeal thin cut = 180c  Butter x 10g = 75c  Mayonaise x 20g = 15c

 

 

 

Honey and mustard chicken and vegetables

340

Chicken breast (skinless) x 200g = 220c  Honey and mustard sauce x 125g = 140c  Vegetables x broccolli, sweetcorn, peas etc = n/a

 

 

 

Stuffed jacket potato

515

Jacket x 1 = 250c  Tuna x1 tin = 150c  Cheese x 25g = 100c  Mayonaise x 20g = 15c

 

 

 

Seafood rice

480

Rice x 75g = 265c  Prawns x 100g = 70c  Tuna x half tin = 75c  Scallops x100g = 70c  Peas,sweetcorn and carrots = n/a flavour at will with soy sauce, spices, fish sauce etc

 

 

 

Sunday Roast!

 

 

 

 

 

Snacks

 

 

 

 

Mars bar

260

 

 

 

Brazil nuts

20g = 170

 

 

 

Honey water

5g = 30c

 

 

 

Almonds

20g = 154

 

 

 

Apple

80

 

 

 

Banana

100

 

 

 

Orange

80

 

 

 

Rivita

32

 

 

 

Milk

200ml = 100

 

 

 

Semi skimmed milk

200ml = 100

 

 

 

Ice cream

200ml = 160

 

 

 

Beer

pint = 300

 

 

 

Wine

large = 300

 

 

 

Tea and milk

20

 

 

 

Coffee and  milk

20

 

 

 

Orange juice

200ml = 90

 

 

 

 

 

These numbers are likely to vary some small degree dependant on where you shop and serving sizes.

 

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