Sample Daily Diets for Specific Calorie Requirements

marathonic

Thought it might be a good idea to have a thread with sample daily diets for specific calorific requirements. As we all know, everyone is trying to lose, gain or maintain weight.

Obviously, the first port of call for anyone asking the question about any of these goals is to figure out what your (rough) daily calorie needs are.
This can be doing by going here (thanks g'em).

The next step is to create a diet with this number of calories in mind. For most posts, this will involve people posting up their own diet and boards members pulling it apart.

The purpose of this thread is to post sample daily diets for a specific number of calories. It's not to discuss the pros and cons of, for example, potatoes or chocolate. People who post can comment on their own sample diet but I'd like most posts in the thread to be useful as opposed to the thread going of on a tangent - so, if you think a sample diet is good, maybe thank the post. Otherwise, just ignore commenting on it.

Also, don't post asking for a diet for a specific requirement as noone's going to do EVERYTHING for you. Only post if you've worked out a diet yourself using one of the diet websites. This is one of the free ones: http://www.fitday.com/

marathonic

Sample Diet for 3,300 Calorie Requirement

Breakfast
80g porrige
15 almonds
300ml semi-skimmed Milk
2 teaspoons honey

Snack 1
Coffee with 30ml semi-skimmed milk
Medium orange
Mullerlight yoghurt

Lunch
300g chicken breast
400g mashed turnip

Snack 2
Coffee with 30ml semi-skimmed milk
Banana
30g beanut butter

Dinner
4 cups chicken stirfry
160g mashed potatoes

Snack 3
Coffee with 30ml semi-skimmed milk
30g peanut butter
25g 70% cocoa dark-chocolate

Pre-Bed
200g cottage cheese
20g peanut butter

Add to the above, two 45g servings of whey protein concentrate, one of which is mixed with water and the other with 200ml milk.


The above comes to a little under 3,300 calories - 85g fat, 325g carbs, 250g protein.

Given the typical recommendation of 1-1.5g of protein per lb of body mass, there should be sufficient protein in the above diet for someone between 11st 12lbs and 17st 12lbs (unless you're aiming for a particularly high/low protein ratio).

Obviously, you can substitute as you please but, again, please - no comments on what you can substitute or whether a certain item is a good or bad choice (leave that for another thread if possible)

Pembily

Breakfast - an omlette with (1.5 eggs, 30g ham bits or 30g smoked salmon, 10g cheese, mustard, veg including tomatoes, sugar snap peas, onions, spinach). App 350kcal

Mid morning snack - 15g dried gogi berries, or blueberries. App 50kcal

Lunch - 100g - 150g meat and or 100g beans / pulses (turkey, turkey mince, chicken, fish, rarely beef, lamb or pork, veg, homemade sauce (soya sauce, tomato based sauce, oyster) 50g white basmati rice, potato, 2 ryvita. App 500 kcal

Mid afternoon snacks - baked granola nibbles, or chunk of cheese. App 100kcal

Dinner - generally a vegetarian dish, variety of vegetables with 100g pulses and a sauce (Blue Dragon shot) without rice or potatoes - veg curry, veg stirfry. App 450kcal

These vary a bit but it's the rough breakdown.