BEN EVANS 2000kcal Meal Planner
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1 BEN EVANS 2000kcal Meal Planner 1
2 2000KCAL DAY BREAKFAST 400 SNACK* 200 LUNCH 500 SNACK* 200 DINNER 700 Total 2000 *Total snack allowance is 400. The total can be used as snacks, protein shakes for exercise, occasional alcohol or could be allocated into other meal times (breakfast/lunch/dinner). See page 8&9 for snack guide. 2
3 BREAKFAST (400kcal or less) Porridge with Banana (400kcal) Oatmeal 50g (165 kcal) Unsweetened Almond Milk 200ml (25 kcal) Medium banana 100g (100kcal) Granola topping 25g (110kcal) Greek Yoghurt with Berries (395kcal) Greek yoghurt 150g (185kcal) 40g blueberries (35kcal) 40g strawberries/raspberries (20kcal) Granola topping 25g (110kcal) 15g honey (45) Smoked Salmon & Eggs (380kcal) 2 egg s (boiled/poached/scrambled) (170kcal) 60g smoked salmon (90kcal) 1 slice wheat free toast with butter (120kcal) 3
4 Lunch (500kcal or less) Depending on your choice, you can combine a lunch from the list below with a snack from page 7 & 8. For example: Chicken Salad + Orange + Square dark chocolate => = 500kcal Chicken Salad (360kcal approx.) Chicken breast 125g (160kcal) Avocado 50g (80kcal) Pesto 1/2tbsp (40kcal) Large bowel of mixed salad (lettuce, tomato, cucumber, carrot) (80kcal) Feta/Butternut Squash Pitta (370kcal) Wheat Free pitta bread (150 kcal) Feta cheese 40g (100kcal) Roasted butternut squash 100g (80kcal) Salad fillings (40kcal) Soup (approx. 420kcal) Typically less than 300kcal per serving 1 slice wheat free bread (85kcal) Tuna Nicoise Salad (360kcal) 75g new potatoes (55kcal) 1 medium eggs (90kcal) 50g green beans, trimmed (15kcal) 1 romaine lettuce (30kcal) 8 cherry tomatoes, halved (20kcal) 99g can tuna steak in spring water, drained (1/2 can) (100kcal) ½ can anchovies in oil (50kcal) Omelette with Salad (410kcal) 2 eggs (180kcal) 15 g parmesan (70kcal) Chopped tomato (30kcal) Mixed salad (80kcal) 4
5 Main Meal 700 kcal The main meal inspirations that follow on the next two pages are between 525kcal and 590kcal. The 1900kcal meal plan allows for 700kcal at dinner time. You can add to the meals in a variety of ways: Increased portion sizes Fruit Yoghurt Bread Alcohol on occasion Examples of discretionary calories: Breads range from 85kcal per slice to 135kcal Butter is 35kcal per teaspoon Pint 5% beer 190kcal Bottle beer 5% (330ml) 115kcal 175ml glass wine 12% 165kcal (lower ABV % = less calories) 700kcal meal examples: Prawn & Vegetable Stir Fry and a Glass of Wine 175ml (710kcal) Vegetable/lentil curry with 50g of Naan Bread (705kcal) 5
6 Main Meals (600kcal or less) Salmon with new potatoes & vegetables (540kcal) Salmon (baked/grilled) 150g (260 kcal) Whole new potatoes (without skin) 150g (110 kcal) Butter 10g (70kcal) 150g vegetables (steamed until soft) (100 kcal) Vegetable/Lentil Curry With Rice (525kcal) 75g boiled basmati rice (dry weight) (175kcal) 150g mixed veg (50kcal) 30g Red lentils (100kcal) Balti sauce 1/4 jar or home made (200kcal) Homemade Spaghetti Bolognese (590kcal) 100g lean mince (140kcal) 75g spaghetti (uncooked weight) (270kcal) Passata & vegetables for sauces (100kcal) 2 tablespoons of grated parmesan (40kcal) Olive oil for cooking (approx. 40kcal per serve) 6
7 Main Meals (600kcal or less) Rib eye steak with sweet potato wedges (560kcal) Steak 150g (260 kcal) Boiled sweet potato 150g (120 kcal) 150g vegetables (steamed until soft) (100 kcal) Butter 10g (70kcal) Chicken Risotto with Veg (565kcal) Chicken breast 150g (225kcal) Vegetable risotto 200g (240 kcal) Parmesan 25g (100 kcal) Prawn & Vegetable Stir Fry (545kcal) Prawns 100g (100kcal) Noodles 75g (300kcal) Teriyaki & Soy Sauce (50kcal) Oil 5ml (45kcal) Mixed green veg 150g (50kcal) 7
8 Snack Ideas (100kcal or less) The total snack allowance on this plan is 300 kcal. This can be used in a variety of ways. Either as snacks or a healthy dessert or on a day when you may wish to have an alcoholic drink. Alternatively, some of the calories could be use for more flexibility on a main meal. Fruit: 1 medium apple (80kcal) 1 medium orange (56kcal) 1 medium peach (50kcal) 2 plums (70kcal) 10 strawberries (40kcal) 100g of banana (pealed weight) (100kcal) Nuts/Dried Fruit: 25 Pistachio nuts (100kcal) 15 Almonds (100kcal) 12 Cashew nuts (100kcal) 8
9 Snack/Desserts over 100kcal Smoked salmon (40g) cream cheese (20g) (150kcal) Greek yoghurt (125g) with berries (40g) (170kcal) Slice of wheat free toast small banana (185kcal - add 35kcal for 5g butter) 2 squares 70% dark chocolate (170kcal 85kcal per square) Hardboiled egg on wheat free toast (170kcal add 35kcal for 5g butter) Hummus (50g) with crudités (140kcal) Apple slices with nut butter (20g) (170kcal) 9
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