Menu Suggestions

Some great suggestions for how to use your fasting day calorie allowance. Remember that the allowance is 500 per day for ladies and 600 per day for the men.

Your aim is to find the absolutely lowest calorie food you can.

The great thing is you won’t need a huge repertoire of meals. As you’re only needing them 2 days out of every 7, its quite easy to be a bit repetetive and have the same things. Although variety is great, just having a short list of things to choose from enables you to easily remember how many calories they have. These aren’t recipes – completely basic and simple meals are fine when you’re doing it just 2 days a week.

These samples total 500 calories per day. Gents adding an extra 100 shouldn’t be too difficult!

Note please that the calories are approximate, where we quote a product’s brand name, the calories are as quoted on its packaging.

Menu Suggestion 1 – Two balanced meals

Food/Drink

Unit/Weight

Calories

Running
Total

Breakfast/Lunch
Poached Egg

1

75

75

Cooked Ham

50g

69

144

Canned tomatoes

Half a large can

37

181

Supper
Baked potato

150g (medium sized)

150

331

Weight Watchers Heinz baked beans

Half a large can

147

478

Strawberries

100g

32

510

Total for the day is 510 calories

Menu Suggestion 2 – Three meals!

Food/Drink

Unit/Weight

Calories

Running
Total

Breakfast
Watermelon

100g

30

30

Lunch

Weight Watchers Tortilla wrap

1

100

130

Tuna in brine drained

100g

100

230

Florrete Mixed salad dressed with

100g

20

250

Balsamic vinegar

tablespoon

14

264

Supper

Baked potato

150g

164

428

Cottage Cheese

100g

75

503

Total for the day is 503 calories

 

Menu Suggestion 3 – one delicious blow out(-ish!) meal with a sweet treat at the end

Food/Drink

Unit/Weight

Calories

Running
Total

Breakfast/Lunch/Supper
Sirloin Steak grilled

6oz

228

228

Potato cut into wedges sprayed with frylight and cooked at 200 degrees for one hour turned over half way through cooking
150g
164
392
Frylight

10 sprays

10

402

2 Finger kit-kat
2 finger
107
509

Total for the day is 509 calories

Menu Suggestion 4 – Three meals

Food/Drink

Unit/Weight

Calories

Running
Total

Breakfast
Watermelon

100g

30

30

Lunch

Weight Watchers bread

2 slices

100

130

Cooked Ham

50g

69

199

Florrete Mixed salad

100g

20

219

Mustard

0

Supper

Weight Watchers Tortilla wrap

1

100

319

Chicken Breast fried with

100g

116

435

garlic, chilli powder

to taste

neg

435

Peppers and

50g

13

448

onions in

50g

20

468

Frylight

10 sprays

10

478

Florrete Mixed salad

100g

20

498

Total for the day is 498 calories

Menu Suggestion 5 – Three meals

Food/Drink

Unit/Weight

Calories

Running
Total

Breakfast
Weetabix with

1 biscuits

64

64

semi-skimmed milk

50ml

25

89

Lunch

Weight Watchers bread

2 slices

100

189

Weight Watchers by Heinz tomato soup

295g can

78

267

Florrete Mixed salad

100g

20

287

Supper      
Crustless Red Pepper quiche made with 100g low fat cottage cheese, 1 egg, red peppers, garlic mixed together and baked at 200 degrees for 15-20 minutes until browned

1

180

467

Florrete Mixed salad dressed with

100g

20

487

Balsamic vinegar

tablespoon

14

501

Total for the day is 501 calories

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