7600 Kilojoule Diet Plan

The 7600 kilojoule diet (approximately 1800 calories) is designed for moderate weight loss while providing adequate nutrition. This 7-day meal plan is suitable for most mature women and men who want to lose weight at a healthy, sustainable rate while maintaining energy levels and nutritional balance.

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

Diet Principles

This 7600 kilojoule diet follows four key principles of healthy eating:

  • Select lower-fat milk products and dairy
  • Choose lean, lower-fat meats; remove skin from poultry and trim excess fat from meat
  • Use low-fat food preparation methods
  • Reduce the amount of fats added at the table

This meal plan includes options for unsweetened black coffee or tea after meals if desired.

7-Day Meal Plan

Breakfast Light Lunch Dinner Snacks
Day 1
  • ½ cantaloupe melon
  • 1 soft-boiled egg
  • 1 slice whole-wheat toast with margarine
  • Chicken salad sandwich: 60g chicken, 1 medium tomato, 5ml celery, 10ml low-fat mayonnaise
  • 1 whole-wheat bread roll
  • 1 orange
  • 90g lean beef pot roast (Chuck)
  • 1 medium potato, mashed
  • 125ml peas
  • 125ml cooked carrots
  • Tossed salad: 1 tomato, 125ml mushrooms, cucumber
  • 2 slices watermelon
  • 250ml orange juice
  • 4 rye wheat biscuits
Day 2
  • 250ml orange juice
  • 125ml oatmeal porridge
  • 1 slice whole-wheat toast with margarine and 50g low-fat cottage cheese
  • 60g hamburger, 30g cheese on 1 whole-wheat roll
  • 125ml coleslaw with 10ml mayonnaise
  • 16 grapes
  • 60g diced cooked chicken
  • 170ml spaghetti
  • 125ml green beans
  • Tomato and onion salad: 1 tomato, 125ml onion
  • 1 slice whole-wheat bread
  • 1 banana
  • 6 wheat biscuits
  • 1 medium apple
Day 3
  • ½ medium grapefruit
  • 125ml All Bran with 15g raisins
  • 1 bran muffin with 30g grated cheese and margarine
  • Ham and cheese sandwich: 30g ham, 30g cheddar cheese, 2 slices rye bread
  • 125ml tossed salad: lettuce, cucumber, tomato
  • 1 orange
  • 90g grilled hake
  • 125ml spinach
  • 1 medium baked potato with yoghurt and chives
  • 125ml green peas
  • 1 whole-wheat roll
  • 2 slices of pineapple
  • 125ml guava juice
  • 1 small pear
  • 4 rye wheat biscuits
Day 4
  • 250ml guava juice
  • 1 block of weetbix
  • 1 scrambled egg
  • 1 slice brown bread toast with margarine
  • Chicken salad: 60g sliced chicken, lettuce, 125ml spinach, ½ tomato, ½ sliced green pepper
  • 1 whole-wheat bread roll
  • 1 apple
  • 90g grilled beef
  • 125ml three-bean salad
  • 125ml Brussels sprouts
  • 125ml brown rice
  • 1 squash
  • 1 banana
  • 2 bran rusks (30g each)
  • 250ml orange juice
Day 5
  • 125ml orange juice
  • 125ml oatmeal with stewed apricots (4 halves)
  • 1 slice whole-wheat bread with 30g grated cheese and margarine
  • Greek salad: 60g Feta cheese, lettuce, cucumber, 125ml spinach, 125ml mushrooms, 10ml salad dressing
  • 2 bran muffins
  • 1 nectarine
  • Cottage pie: 90g cooked ground beef, 125ml carrots, 125ml peas, 2 medium mashed potatoes
  • 125ml green beans
  • Fresh fruit cup: orange, apple and banana
  • 6 wheat biscuits
  • 1 fresh apple
Day 6
  • ½ melon
  • 2 cheese scones with margarine
  • 1 pita bread sandwich: 60g lean beef, lettuce, cucumber, 2 slices tomato
  • 1 apple
  • 90g lean grilled pork
  • 1 baked sweet potato
  • 125ml cooked broccoli
  • 125ml carrots
  • Tomato and onion salad
  • 125ml strawberries
  • 2 bran muffins
  • 125ml orange juice
Day 7
  • 250ml grapefruit juice
  • 125ml Pronutro
  • 1 slice whole-wheat toast with margarine
  • 1 Boiled egg
  • 2 wheat crackers
  • 1 tomato, sliced
  • 125ml skim milk
  • Chinese stir fry: 90g beef strips, 125ml onion, 125ml cabbage, 125ml mushrooms
  • 200ml brown rice
  • 1 pear
  • 1 slice of whole-wheat bread with peanut butter
  • 1 nectarine

Nutrition Information

This 7600 kilojoule (1800 calorie) diet plan provides:

  • Balanced macronutrients with adequate protein, moderate carbohydrates, and controlled fat
  • Sufficient fiber from whole grains, fruits, and vegetables
  • Essential vitamins and minerals from a variety of food sources
  • Moderate energy for sustainable weight loss

Tips for Success

  • Drink plenty of water throughout the day (at least 2 liters)
  • Prepare meals in advance when possible
  • Maintain consistent meal times
  • Incorporate regular physical activity for better results
  • Adjust portion sizes based on your individual needs and activity level
  • Focus on food quality and nutrient density

Who This Diet Is For

The 7600 kilojoule diet is suitable for:

  • Adults looking for moderate, sustainable weight loss
  • Individuals who are moderately active
  • Those who want a balanced approach to weight management
  • People transitioning from a more restrictive diet to a maintenance plan

Important: This meal plan serves as a general guide. Individual calorie needs vary based on age, gender, weight, height, activity level, and overall health status. For personalized advice, consult with a registered dietitian or healthcare provider.

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