5000 Kilojoule Diet Plan

The 5000 kilojoule diet (approximately 1200 calories) is designed for effective weight loss while maintaining nutritional balance. This carefully structured 7-day meal plan provides adequate protein, essential fats, and nutrients while creating a calorie deficit to promote fat loss.

Note: Before starting any calorie-restricted diet, consult with a healthcare professional, especially if you have existing health conditions or are taking medications.

Diet Overview

This 5000 kilojoule diet provides:

  • Balanced macronutrients (protein, carbohydrates, and fats)
  • Adequate fiber for digestive health
  • Essential vitamins and minerals
  • Controlled portion sizes
  • Variety to prevent diet fatigue

7-Day Meal Plan

Day 1

Breakfast (1300 kJ / 310 Cal)

  • 1/2 cup rolled oats cooked with water
  • 1 small banana
  • 200ml low-fat milk
  • Cinnamon (optional)

Morning Snack (420 kJ / 100 Cal)

  • 1 medium apple

Lunch (1700 kJ / 405 Cal)

  • Tuna salad: 85g canned tuna in water, 2 cups mixed greens, 1/2 cup cucumber, 1/2 cup cherry tomatoes, 1 tbsp olive oil and lemon dressing
  • 1 rice cake

Afternoon Snack (420 kJ / 100 Cal)

  • 100g plain low-fat yogurt with 1/2 cup strawberries

Dinner (1160 kJ / 275 Cal)

  • 100g grilled chicken breast
  • 1 cup steamed broccoli and cauliflower
  • 1/2 cup roasted pumpkin
  • Herbs and spices to taste

Day 2

Breakfast (1280 kJ / 305 Cal)

  • 2 scrambled eggs
  • 1 slice whole grain toast
  • 1/4 avocado
  • Tomato slices

Morning Snack (420 kJ / 100 Cal)

  • 1 medium pear

Lunch (1660 kJ / 395 Cal)

  • Quinoa bowl: 1/2 cup cooked quinoa, 80g grilled chicken, 1/2 cup roasted vegetables, 1 tbsp tzatziki

Afternoon Snack (420 kJ / 100 Cal)

  • 10 almonds

Dinner (1220 kJ / 290 Cal)

  • 120g baked white fish
  • 1 cup green beans
  • 1/2 cup cherry tomatoes
  • 1 tsp olive oil with lemon and herbs

Day 3

Breakfast (1250 kJ / 300 Cal)

  • 1 cup low-fat Greek yogurt
  • 1/4 cup low-sugar muesli
  • 1/2 cup berries

Morning Snack (400 kJ / 95 Cal)

  • 1 medium orange

Lunch (1680 kJ / 400 Cal)

  • Vegetable soup: 1 cup vegetable soup with 60g lean chicken
  • 1 slice whole grain bread

Afternoon Snack (420 kJ / 100 Cal)

  • 1 small apple with 1 tsp almond butter

Dinner (1260 kJ / 300 Cal)

  • 100g lean beef stir-fry with mixed vegetables (1 cup)
  • 1/3 cup brown rice
  • Ginger, garlic, and low-sodium soy sauce

Day 4

Breakfast (1300 kJ / 310 Cal)

  • Smoothie: 200ml low-fat milk, 1/2 banana, 1/2 cup berries, 1 tbsp protein powder
  • 1 rice cake with 1 tsp almond butter

Morning Snack (420 kJ / 100 Cal)

  • 1 medium kiwi and 4 walnut halves

Lunch (1650 kJ / 395 Cal)

  • Chicken salad wrap: 1 small whole grain wrap, 80g chicken breast, lettuce, tomato, cucumber, 1 tbsp hummus

Afternoon Snack (400 kJ / 95 Cal)

  • 100g vegetable sticks with 2 tbsp tzatziki

Dinner (1220 kJ / 290 Cal)

  • Vegetable frittata: 2 eggs, 1/4 cup low-fat cheese, 1 cup mixed vegetables (spinach, capsicum, mushroom, onion)
  • Side salad with 1 tsp olive oil and vinegar dressing

Tips for Following the 5000 Kilojoule Diet

  • Drink plenty of water throughout the day (at least 2 liters)
  • Prepare meals in advance to avoid unhealthy choices when hungry
  • Adjust portion sizes to meet your specific needs
  • Include physical activity for better results (consult with a healthcare professional first)
  • Listen to your body and adjust meals if needed
  • Consider taking a multivitamin (consult with a healthcare professional)

Foods to Enjoy

  • Proteins: Lean poultry, fish, eggs, legumes, tofu, low-fat dairy
  • Carbohydrates: Whole grains, fruits, vegetables, legumes
  • Fats: Avocado, olive oil, nuts and seeds (in moderation)
  • Vegetables: All varieties, especially leafy greens
  • Fruits: All varieties (in appropriate portions)
  • Beverages: Water, herbal tea, black coffee (without sugar)

Foods to Limit

  • Processed foods high in sugar, salt, and fat
  • Sugary beverages and alcohol
  • Refined carbohydrates (white bread, pastries, etc.)
  • Fried foods
  • High-calorie condiments and sauces

Important: This 5000 kilojoule diet is designed for short-term use. For sustainable weight management, consider gradually increasing your intake after achieving your initial weight loss goals, focusing on nutrient-dense whole foods and regular physical activity.