Weight Loss Diet
3 Meals A Day.
800± Total Calories.
Nutritious & Easy To Prepare.
800± Calories Per Day
This plan helps you lose weight by eating around 800 calories a day. The meals include breakfast and different types of meat for lunch and dinner.
If you find the portion isn’t enough, you can add more vegetables. These meals are convenient and easy to take with you.
Breakfast (200 calories):
- 1 half/boiled egg
- 1 slice of whole grain bread
- 1/2 tablespoon of peanut butter
Lunch (300 calories):
1 serving of chicken and broccoli
- 100 grams of diced chicken breast
- 1 cup of broccoli florets
- 1/2 cup of brown rice
Dinner (300 calories):
1 serving of minced beef and mixed vegetables
- 100 grams of minced beef
- 1 cup of mixed vegetables
- 1/2 cup of brown rice
Tips: Use 90% lean meat﹢10% fat ground beef. In Malaysia, it’s labeled as “Weight Watchers Minced Beef”. Alternatively you can replace beef with fish fillet (eg. red snapper, salmon).
Lunch Cooking Instructions
Here are the cooking instructions for the chicken and broccoli that is included in the lunch option:
Ingredients:
- 100 grams of diced chicken breast.
- 1 cup of broccoli florets.
- 1 tsp of olive oil.
- 1/2 cup of brown rice.
Instructions:
- Cook the brown rice according to the package instructions. Set aside. Tips: Brown rice are best cooked with 1:2 ratio with a rice cooker. For example, 1/2 cup of brown rice to 1 cup (the same cup used to measure rice) of water.
- Season the chicken with salt, pepper and add any additional flavour to your liking, for example, soy sauce, gochujang, teriyaki, and worcestershire sauce. 1 tablespoon is sufficient.
- Heat the oil in a large pan over medium-high heat. Add the diced chicken breast and cook until it is no longer pink, about 5-7 minutes.
- Season the broccoli with salt and pepper.
- Add the broccoli florets to the pan and stir-fry until they are tender, about 3-5 minutes.
- Serve the stir-fry over the cooked brown rice. Enjoy!
This dish is a quick and easy option that is full of flavour and nutrients. It can be easily modified to suit different dietary needs or preferences, such as using a different type of protein or adding additional vegetables. You can also try adding other seasonings or sauces to vary the flavour.
Dinner Cooking Instructions
Here are the cooking instructions for the minced beef with vegetables that is included in the dinner option:
Ingredients:
- 100 grams of minced beef / fish.
- 1 cup of mixed vegetables
- 1 tsp of olive oil.
- 1/2 cup of brown rice.
Instructions:
- Cook the brown rice according to the package instructions. Set aside. Tips: Brown rice are best cooked with 1:2 ratio with a rice cooker. For example, 1/2 cup of brown rice to 1 cup (the same cup used to measure rice) of water.
- Season the minced beef with salt, pepper and add any additional flavour to your liking, for example, soy sauce, gochujang, teriyaki and worcestershire sauce. 1 tablespoon is sufficient.
- Heat the oil in a large pan over medium-high heat. Add the minced beef and cook until it is no longer pink, about 5-7 minutes.
- Season the mixed vegetables with salt and pepper.
- Add the mixed vegetables to the pan and stir-fry until they are tender, about 3-5 minutes.
- Serve the stir-fry over the cooked brown rice. Enjoy!
This dish is a quick and easy option that is full of flavour and nutrients. It can be easily modified to suit different dietary needs or preferences, such as using a different type of protein or adding additional vegetables. You can also try adding other seasonings or sauces to vary the flavour.
More Examples Of Balanced Low Calorie Meals
(Click To Expand The Images)
Disclaimer: Actual nutritional content can vary based on the specific ingredients and portion sizes.
