Graeme is my husband and although he doesn't look very overweight, he has a "gut" and would like to lose 10 kgs. So his weekly weigh in will be posted here. The following food plan is an average of any given day in the week based on a 1500 calories a day plan. Just mix and match and also exercise everyday in some way. Walking and swimming are great low impact exercise.

Food Plan

Breakfast Choices : approx 250 cals

Fruity Bix breakfast Bar - 103 cals

Toast (2 slices) no butter, light spread - 180cals

2 egg omelette (no added fat), light cheese, tomato - 200 cals

Lunch Choices : approx 550cals

Sandwiches (select one) no butter -

Cheese and Tomato - 250 cals

Chicken - 250 cals

Egg and Salad - 250 cals

Ham and salad - 250 cals

PLUS

Serving of fruit salad or two fruit selections. - approx 150 cals

PLUS

1 Muesli Bar - 160 cals (based on Farmland brand)

Dinner approx 550 cals.

All meat servings are 100 grams

Steak or Chicken Breast (no skin) or 2 thin sausages or lean pork or fish etc - approx 250 cals

1 potato (boiled, baked etc no added fat) approx 140 cals

Large serving of salad or vegies approx 100cals

1 dinner roll - 70 cals

Dessert approx 100 cals

Low cal jelly with fruit - 17 cals

or fruit cake (small) 260 cals

low cal ice-cream (1 scoop) with 2 wafers - 90 cals

1 snack size chocolate bar 110cals OR

1 Halo chocolate bar - 95 cals

Snacks

Raw vegies

Fruit selection (in moderation)

Corn thins - 20 cals each

Country Cheese crackers - 23 cals each

OTHER STUFF

No Fat Milk for coffee and tea

Sugarless lollies in moderation

low cal drinks

PLENTY of water!!! (at least 8 glasses)

Graeme's progress will be posted here each week.