Health & Fitness
Diet&Nutrition Diet plans Below are three examples of daily diet plans for non-active, active and very active populations. The diet plans are based on male weighing 75-80kg with a basal metabolic rate of 1822 calories per day. To personalise, dietary intake will need to be adjusted according to your own basal metabolic rate calculations. Click HERE for the BMR calculator (external link).
The non-active diet Breakfast 50g of porridge oats made with water and mixed fruit. Kcal = 310 (80 protein, 200 carbs, 30 fat) Mid-Morning Nuts/apple/banana or fruit Tea. Kcal = 210 (15 protein, 125 carbs, 70 fat) Lunch Half can of tuna with salad/ avocado/lentils (kidney beans/ black eye beans/chick peas). Kcal = 499 (168 protein, 160 carbs, 171 fat)
The very-active diet Dinner Broccoli, aubergine, corgettes stir fry in olive oil, half chicken breast. Kcal = 300-400 (90 protein, 32 carbs, 261 fat) Pieces of fruit (strawberry/apricots/ melon): Kcal = 260 (16 protein, 244 carbs, 0 fat) Totals: 1800 KCal (364 Protein, 893 Carbohydrate, 551 Fat)
Lunch A cup of wholegrain cous cous with beetroot, diced peppers, tomatoes, chopped kale, diced turkey breast and low fat sauce to garnish. Kcal = 562 (192 protein, 280 carbs, 90 fat)
The active diet
Breakfast Scrambled egg (two eggs) with sliced tomato and mushroom. Or an average bowl of fruit and nut wholegrain cereal. Kcal = 603 (116 protein, 316 carbs, 171 fat) Mid-Morning Low fat natural yogurt, low fat cereal bar. Kcal = 362 (45 protein, 236 carbs, 81 fat) Lunch Cup of wholegrain rice, peppers, celery, diced chicken breast, low fat sauce to season. Kcal = 426 (100 protein, 236 carbs, 90 fat) Mid afternoon Wholegrain toast with organic
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Breakfast Omlette (three eggs, two whole/one just egg white) with spinach and mushroom or bowl of wholegrain oats with banana and honey topping, made with water/ low fat milk or soya milk. Kcal = 774 (148 protein, 464 carbs, 162 fat) Mid-morning Cup of organic/natural vegetable soup or two rashers of low fat bacon/ham with seasoning of choice. Kcal = 532 (108 protein, 136 carbs, 288 fat)
Mid Afternoon Banana/wholegrain Rice Cakes with low fat spread. Kcal = 250 (12 protein, 164 carbs, 19 fat)
Moderate to hard physical exertion three to five times a week.
Hard physical activity five to seven times a week, physical jobs or hard fitness/sport training.
peanut butter. If you wish to avoid bread, a low fat natural cereal bar and piece of fruit. Kcal = 352 (44 protein, 200 carbs, 81 108) Dinner Sweet Potato, butter nut squash, corgettes, fish, (salmon or tuna steak). Kcal = 533 (164 protein, 270 carbs, 117 fat) Totals: 2318 KCal (469 Protein, 1240 Carbohydrate, 567 Fat)
Mid Afternoon Bowl of low fat fruit and nut cereal with banana/dried fruit topped with low fat natural yogurt. Kcal = 493 (64 protein, 368 carbs, 63 fat) Dinner Pan fried rump steak with boiled/roasted potatoes and stir fried broccoli/ parsnips. Slice of organic/ homemade cake/ fruit scones (made with alternatives to white flour, low GI and won’t play havoc with energy levels). Kcal = 777 (160 protein, 392 carbs, 236 fat) Totals: 3138 KCal (672 Protein, 1640 Carbohydrate, 839 Fat)