Wow, such a long title (and be prepared for a long post too!) but I have really struggled to find a 1500 calorie diet plan that isn't expensive or takes up too much time in the kitchen. Add eating mostly vegetarian food to that and it is impossible. So I have decided to write my own, and share it with you.
Okay, so yes, I could just eat less crap and more fruit ... blah blah blah ... but I like having a plan. Knowing what you are eating and when, means you are less likely to make bad choices. I know this works for me as it is the only way I have ever lost weight before.
Disclaimer - I based this plan on ideas from a free trial of dietplan.co.uk and working through the Tesco Value items to find out what the cheapest options would be. I also used the Quorn website and my own tiny brain. Therefore it is not medically or nutritionally based, and I am just letting you know what I will be eating this week.
Each day is around 1430 calories to allow for things like tea and coffee (or adding gravy and Options hot chocolate like I will be doing) and serves 1 person.
MEAL PLAN
Monday (1415 calories)
Breakfast: Scrambled egg (2 eggs, 125ml semi-skimmed milk and 10g spread) on 2 slices of medium wholemeal toast - 367 cals
Morning snack: Banana - 90 cals
Lunch: Vegetable soup (from a can - boo) and 1 slice of medium wholemeal bread with 5g spread - 274 cals
Afternoon snack: 3 cream crackers with 30g soft cheese - 175 cals
Tea: Vegetable curry (Fry 1/4 onion until soft; add 1/3 jar Tesco Balti sauce, 80g frozen mixed veg and 84g cooked red lentils; simmer for 15 mins. Meanwhile cook 75g white rice) - 485 cals
Dessert: 1 fruit ice lolly - 24 cals
Tuesday (1422 calories)
Breakfast: 50g muesli with 1 pot of low fat yoghurt and an apple - 351 cals
Morning snack: 1 chopped carrot with 30g houmous - 93 cals
Lunch: 2 Quorn turkey slices with 50g salad on 2 slices of medium wholemeal bread - 238 cals
Afternoon snack: 1 pack of Walkers Sunbites crisps - 120 cals
Tea: Quorn spag bol (Fry 1/4 onion and 1/2 celery stick in 10g spread or 1 spray of Frylight until soft; add 125g Quorn mince, 80g frozen mixed veg, 1/2 garlic clove, 1/2 can of chopped tomatoes with herbs and 1/2 stock cube; simmer for 15 mins. Meanwhile cook 50g spaghetti) - 445 cals
Dessert: Half a can of rice pudding - 175 cals
Wednesday (1430 calories)
Breakfast: Half a can of baked beans on 2 slices of medium wholemeal toast with 10g spread - 379 cals
Morning snack: 1 banana and 80g grapes - 143 cals
Lunch: 75g cooked penne pasta with 30g mature cheddar cheese - 387 cals
Afternoon snack: 1 cereal bar - 85 cals
Tea: 1 Quorn escalope/grill with half a can of new potatoes, boiled, and 80g frozen mixed vegetables, steamed - 412 cals
Dessert: 1 fruit ice lolly - 24 cals
Thursday (1405 calories)
Breakfast: 1 tbsp clear honey spread on 2 slices of medium wholemeal bread with a banana - 299 cals
Morning snack: 3 cream crackers with 30g soft cheese - 175 cals
Lunch: 1 tortilla wrap with 1 mashed boiled egg, 1 tsp light mayo and 50g mixed salad - 269 cals
Afternoon snack: 1 Freddo bar - 95 cals
Tea: Half a pack of vegetable stir fry with 150g egg noodles and half a sachet of black bean sauce - 292 cals
Dessert: Half a can of rice pudding - 175 cals
Friday (1420 calories)
Breakfast: Spicy Cheese Omelette (whisk 2 eggs with ground pepper and 1 tsp chilli flakes; fry 1 chopped spring onion until soft in 10g spread; pour in the eggs and cook for 2 mins; sprinkle 30g grated mature cheddar in the middle then fold in the edges and flip over; cook for a few more minutes) - 272 cals
Morning snack: 1 sliced apple and 80g grapes mixed in 1 low fat yoghurt - 224 cals
Lunch: 2 slices of wholemeal medium bread, 1 sliced tomato and 30g mature cheddar put under the grill - 294 cals
Afternoon snack: 1 pack of Walkers Sunbites crisps - 120 cals
Tea: Half a can of new potatoes, boiled and mashed with 125ml semi skimmed milk and 10g spread, 2 grilled Quorn sausages and 80g frozen mixed veg, steamed - 393 cals
Dessert: 1 fruit ice lolly - 24 cals
Saturday (1447 calories)
Breakfast: 1 boiled egg on 2 slices of medium wholemeal toast with 10g spread and a banana - 372 cals
Morning snack: 3 cream crackers with 30g soft cheese - 175 cals
Lunch: 1 medium jacket potato with 10g spread, half a can of baked beans and 50g mixed salad - 394 cals
Afternoon snack: 1 cereal bar - 85 cals
Tea: 2 vegetable grills with half a can of new potatoes, roasted, and 80g frozen mixed veg, steamed - 326 cals
Dessert: 1 Freddo bar - 95 cals
Sunday (1459 cals)
Breakfast: 2 grilled Quorn sausages, 2 eggs scrambled with 125ml semi-skimmed milk and 10g spread, half a can of baked beans, 1 slice of medium wholebread toast with 5g spread and 1 grilled tomato - 557 cals
Morning snack: 1 kiwi
Lunch: 2 slices of wholemeal medium bread, 1 sliced tomato and 30g mature cheddar put under the grill - 294 cals
Afternoon snack: 1 chopped carrot with 30g houmous - 93 cals
Tea: Quorn cottage pie (Fry 1/4 onion in 10g spread or Frylight until soft; add 125g Quorn mince, 1/2 stock cube and 1/2 tbsp reduced salt soy sauce; simmer for 10 mins then place in an overproof dish; add 1/2 can of new potatoes, boiled and mashed; bake in the oven at 180C for 20 mins; serve with 80g frozen mixed veg, steamed) - 332 cals
Dessert: 1 Curly Wurly and 1 fruit ice lolly - 139 cals
(Cottage pie adapted from this recipe on the Quorn website)
SHOPPING LIST
I always use Tesco for my food shopping as I have had terrible experiences with Asda, so the following shopping list is based on their website. It assumes that you don't have anything in your cupboards and is all for one person. (The only thing I am unhappy with is that there will be quite a lot of food left over. I may make a second week of meals to use up what is left.)
Fresh Food
6 pack of Kiwi Fruits - £1.00
1 loose Baking Potato - £0.33
Salad Tomatoes 360G - £0.69
1 loose Red Onion - £0.18
Bunched Spring Onions 100G - £0.49
Tesco Black Bean Stir Fry Sauce 180G - £1.00
Tesco Fresh Egg Noodles 375G - £1.20
Red Seedless Grapes 500G - £2.00
Tesco Lighter Mature White Cheddar - £1.50
Tesco Everyday Value Houmous Dip 300G - £1.00
3 loose Carrots - £1.50
2 loose Gala Apples - £0.62
1 Tesco Chef's Choice Garlic - £0.50
Celery 450G - £0.49
Tesco Sweet and Crunchy Salad - £1.00
Quorn Turkey and Sage Slice 100G - £1.70
Tesco Everyday Value Low Fat Fruit Yoghurts 4X125G- £0.33
4 loose Bananas - £0.49
Tesco Everyday Value Soft Cheese 200G - £0.49
1 loose Brown Onion - £0.16
Tesco Everyday Value Soft Spread 1KG - £1.35
Tesco British Semi Skimmed Milk 568Ml/1 Pint - £0.49
Tesco Everyday Value Eggs Minimum Weight Box of 10 - £1.15
Food Cupboard
Cadburys Curly Wurly 5 Pack 130G - £1.39
Amoy Reduced Salt Soy Sauce 150ML - £1.19
Tesco Crushed Chillies 28G - £0.80
2 Cadbury Freddos 18G - £0.40
Tesco Everyday Value Clear Honey 340G - £0.99
Tesco Everyday Value Hazelnut and Raisin Cereal Bar 6X125G - £0.74
2 Tesco Everyday Value New Potatoes 567G - £0.30
Tesco Everyday Value Penne 500G - £0.35
2 Tesco Everyday Value Baked Beans in Tomato Sauce 420G - £0.48
Tesco Everyday Value Rice Pudding 400G - £0.15
Walkers Sunbites Sour Cream and Black Pepper 6 Pack - £1.00
Tesco Everyday Value Spaghetti 500G - £0.30
Tesco Everyday Value Vegetable Stock Cubes 100G 10 Pack - £0.20
Tesco Everyday Value Chopped Tomato With Herbs 400G - £0.45
Tesco Everyday Muesli 1KG - £1.18
Tesco Cream Crackers 200G - £0.27
Tesco Everyday Value Long Grain Rice 1KG - £0.45
Tesco Red Split Lentils 500G - £1.15
Tesco Balti Mild Sauce 500G - £0.98
Tesco Everyday Value Vegetable Soup 400G - £0.25
Frozen Food
Tesco Everyday Value 6 Vegetable Grills 340G - £1.00
Quorn 6 Cumberland Sausages 300G - £2.00
Tesco Everyday Value Vegetable Stir Fry 500G - £1.00
Quorn 2 Cheese and Broccoli Escalopes 240G - £2.00
Quorn Mince 500G - £3.00
Tesco Everyday Value 8 Fruit Flavour Lollies 280ML - £0.63
Tesco Everyday Value Mixed Vegetables 1.3KG - £1.00
Bakery
Tesco Everyday Value Medium Sliced Wholemeal Bread 800G - £0.45
Tesco 8 Seeded Tortilla Wraps - £0.90
Total price is £44.66
(This could be made cheaper by using My Supermarket to compare where to buy each product.)
However, our shopping came to £40.02 - which includes Mr Newbs for tea and at the weekend, and excluded anything we already had. I am happier with that price, although I do need to add a few bits for Mr Newbs' lunches at work.
I will let you know if I lose any weight and what I do with my leftovers!
P.S. As 'Spoonies' can be used to describe anyone with limited energy resources, this menu plan will obviously not be suitable for all. However I describe it as Spoonie-friendly because most of the ideas are quick, simple and 'assembly' cooking. Also by using things like the new potatoes in a can, frozen mixed vegetables and stir fry packets it cuts down on the prep time. I make it even easier for myself by using frozen chopped onion and garlic cubes, but this adds to the expense.
0 comments:
Post a Comment