Always plan your daily food intake.

Whenever I follow a plan I always lose weight. Whenever I stop following a plan the weight always piles back on.

The first step is to work out your amount of kilojoules/calories per day.

The average adult should consume between 8000 and 9000 kjs a day. We all know that no-one is average.

Your kilojoule per day depends on your age, gender, height, weight and level of activity. I usually plan for around 7000 kjs per day.

This website contains some useful information for working out your daily kilojoule intake.


My basic food plan looks like this:

Breakfast 1400 kj

Mid morning snack 700 kj

Lunch 1400 kj

Afternoon snack 700 kj

Dinner 2800 kj


The next step is to add in the actual foods and their kilojoule value.

This will be the topic of next week’s post.