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:
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Meal |
Calories |
Breakdown |
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| Breakfast |
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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 |
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Scramled eggs on toast |
415 |
Eggs x 2 = 160c Toast x2 (thin cut wholemeal) = 180c Butter x 10g = 75c |
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Jam/Marmalade on toast |
230 |
Toast x 2 (think cut wholemeal) = 180c Jam/Marmalade x 20g = 50c |
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Musli mixed berrie mix and milk |
340 |
Musli x 65g = 240c Milk x 100ml (full fat) = 100c |
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Bio-Yogurt and banana |
180/125 |
Bio Yogurt x 100g = 80c (low fat bio yog 100g = 55c) Banana x1 = 100 |
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Porridge-Oats and milk |
350 |
Porridge oats x 40g = 250 Milk x 100ml = 100c |
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Crumpet and butter |
165 |
Crumpet x 1 = 90c Butter x 10g (2 teaspoons) = 75c |
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| Lunch/Dinner |
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Tuna salad with dressing |
150 |
Tuna x 1 regular tin = 150 Vinagarette dressing x 25g = n/a c |
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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 |
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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 |
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Salmon and Vegetables |
365 |
Salmon x 130g serving (skinless) = 290c Vegetables x broccolli, peas, sweetcorn = n/a Butter x 10g = 75c |
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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 |
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Beef steak and vegetables |
450 |
Beef steak x 1 (150g) = 300c Vegetables x broccolli, peas, carrots etc = n/a Boiled potatoes x 200g = 150c |
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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 |
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Fish and Chips (supermarket) |
415 |
Cod x1 (breadcrumbed serving) = 265c Chips x 100g = 150c |
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ChickenSandwich |
380 |
Chicken (skinless) x 100g = 110c Bread x 2 wholemeal thin cut = 180c Butter x 10g = 75c Mayonaise x 20g = 15c |
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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 |
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Stuffed jacket potato |
515 |
Jacket x 1 = 250c Tuna x1 tin = 150c Cheese x 25g = 100c Mayonaise x 20g = 15c |
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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 |
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Sunday Roast! |
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| Snacks |
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Mars bar |
260 |
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Brazil nuts |
20g = 170 |
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Honey water |
5g = 30c |
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Almonds |
20g = 154 |
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Apple |
80 |
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Banana |
100 |
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Orange |
80 |
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Rivita |
32 |
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Milk |
200ml = 100 |
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Semi skimmed milk |
200ml = 100 |
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Ice cream |
200ml = 160 |
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Beer |
pint = 300 |
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Wine |
large = 300 |
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Tea and milk |
20 |
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Coffee and milk |
20 |
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Orange juice |
200ml = 90 |
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These numbers are likely to vary some small degree dependant on where you shop and serving sizes.