Sample Menus for Weight Loss Diets Caloric value of 100 gms of fruits :
Fruits ---> Apple
Energy---> 59kcal
---->Apricot fresh ----->53kcal
---->Avocado pear ----->215kcal
---->Banana ripe ----->116kcal
----->Red cherries ----->64kcal
------>Blue grapes ----->58kcal
----->Green grapes ------>71kcal
----->Mosambi ------>43kcal
----->Orange ----->48kcal
----->Mango ripe ----->74kcal
----->Water melon ------>16kcal
----->Musk melon ------>17kcal
----->Papaya ripe ------>32kcal
----->Pine apple ------>46kcal
------>Straw berry ------>44kcal
Sample menu for 1400- 1500 kcal weight loss diet Diet plan A Diet plan B
EARLY MORNING:
1-Tea with 1/2 tsp. Sugar 1 cup 1-Tea with 1/2 tsp. Sugar 1 cup
Breakfast:1- Idli -2nos Sambhar-1/2 cup Skim milk-1cup Papaya-1bowl
1-Vegetable sandwich- 2slices Skim milk-1 cup
Lunch: Plan A1-Lentil soup- 1 bowl Chapathi - 2nos Palak paneer- 1 1/2 cup Salad - A good helping. Plan B1-Mixed Vegetable soup- 1 bowl Rice - 1 cup Channa - 1cup Salad - A good helping Butter milk- 1 glass
Mid Evening:
Plan A1- Tea with 1/2 tsp. Sugar 1 cup Mosambi - 1no . Plan B1- Tea with 1/2 tsp. Sugar 1 cup Water melon- 1 bowl .
Plan A2-Chicken and vegetable in tomato puree - 1 piece chicken and 1 cup vegetables Brown bread - 2 slice Salad - A good helping
Plan B2-Chapathi - 2 French beans sabji - 1 cup Arhar dhal - 1 cup Salad - A good helping Apple - 1no