Daily food plan

Creating a daily food plan – part 2

Now for the fun part. Adding the actual food and the kilojoule or calorie value to your daily food plan.

A lot of products on the market have a nutrition information panel on the packet. The kilojoule value can be calculated according to the amount of food that you ate and added into your food plan.

 

Finding the Kilojoule/Calorie value of food

Finding the Kilojoule/Calorie value of food

 

For foods which don’t have a nutrition information panel, this link is very useful:

http://www.alfitness.com.au/calorie-counter.asp

 

Here are two of my favourite food plans of about 7000 kj per day. One plan is for warm weather days and other is for cool weather days.

 

Warm weather food plan.

Breakfast:

Belvita Breakfast Biscuits/975kj

Almonds 15g/365kj

Morning Snack:

Large Skim Latte/535kj

Small Apple/234kj

Lunch:

Spinach/Rocket/48kj

Medium Tomato/76 kj

Balsamic Vinegar Salad Dressing/88kj

3 Slices of Ham/329kj

Yoghurt/200g/806kj

Blueberries/50g/102kj

Afternoon Snack:

Medium Banana/438kj

Almonds/10g/243kj

Dinner:

Tortilla wraps/60g/852kj

Lean minced beef/1/2 cup/808kj

Cheese/20g/243kj

Lettuce/48kj

Medium Tomato/76kj

Skim milk in coffee/100ml/150kj

 

Cool weather food plan.

Breakfast:

Oats with water /50g/800kj

Honey /15g/212kj

Morning Snack:

Large Skim Latte /535kj

Blueberries/50g/102kj

Lunch:

Chunky Beef Soup/562kj

2 slices Toast/612kj

Margarine/132kj

Blueberries/50g/102kj

Afternoon Snack:

Small Apple/234kj

Almonds/15g/365kj

Skim milk in coffee/100ml/150kj

Dinner:

Lean Cuisine Frozen Meal/1680kj

Champagne/100ml/296kj

Yoghurt/200g/806kj

 

Stay Healthy

Kylie

 

 

 

 

 

 

 

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