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Calorie Diet Low Information....a calorie counter can only help you manage your weight if you keep track of what you actually eat.
Weight Loss Resources makes this easy - your online food diary keeps a running total of the calories and fat grams consumed.
The food diary also adds extra calories burned during exercise to your calorie allowance for the day - from your online exercise diary.
Go to our download book page to get your own free copy of our CARBOHYDRATE COUNTER and CALORIE COUNTER self help book. Free Calorie Counter - Download Book
1100 Calorie Low Fat Diet Sample Plan
Daily allowance (100 cals)
275ml/1/2pt skimmed milk
Breakfast (200 cals)
Cereal and fruit
4tbsp bran flakes with semi-skimmed milk and 1 apple.
Lunch (300 cals)
Mozzarella, avocado and tomato salad
Slice 50g/2oz reduced-fat Mozzarella cheese and arrange on a plate with 1 sliced tomato, 1/2 small sliced avocado, fresh basil and balsamic vinegar. Serve with salad and a 5cm/2in piece of French bread.
Dinner (400 cals)
Roast pork dinner
Serve 2 thin slices lean roast pork with 2 medium-sized roast potatoes, 2tbsp apple sauce (sweetened with artificial sweetener), vegetables and fat-free gravy.
Dinner (400 cals) Baked salmon with peppers Slice 1/2 green pepper and 1/2 red pepper. Place on a piece of foil with 1 raw salmon steak. Add some lemon juice and black pepper, fold up the foil and bake until the fish is cooked. Serve with 4 boiled new potatoes, cooked in their skins, and vegetables.
Snack (150 cals) 1 small banana, 1 apple and 1 satsuma. V
Breakfast (250 cals) Beans on toast 1 slice wholemeal toast with 1 small can baked beans in tomato sauce.
Lunch (400 cals) Pitta bread and tzatziki with fruit Warm 1 wholemeal pitta bread and serve with 170g tub tzatziki and salad. Plus 1 banana and 12 grapes.
Dinner (550 cals) Prawn curry Spray a non-stick pan with a spray oil, heat, and fry 150g/5oz prawns and a selection of vegetables until browned. Add 1/2 jar low-fat korma curry sauce and cook for a further 15 minutes. Serve with 6tbsp cooked brown rice. Plus 1 small banana.
Breakfast (300 cals) BLT sandwich and fruit 2 slices wholemeal bread filled with 2 grilled rashers lean back bacon, lettuce, tomato and 2tsp reduced-calorie mayonnaise. Plus 1 satsuma.
Lunch (400 cals) Ploughman’s lunch Serve a 10cm/4in piece French bread with 50g/2oz reduced-fat Cheddar cheese, 2 pickled onions, 1tbsp sweet pickle and salad.
Dinner (550 cals) Potato, lentil and cauliflower curry Spray a non-stick pan with a spray oil, heat and gently fry 2tbsp split red lentils, 1/2 sliced small onion, 1tsp curry powder (or to taste) and 1 bay leaf for a few minutes. Add enough water to cover and 1 small can chopped tomatoes. Bring to boil and simmer for 20 minutes. Remove the bay leaf and add 1 chopped potato and cauliflower florets. Cook until the sauce has thickened and serve with 6tbsp cooked brown rice. Snack (150 cals) 1 slice wholemeal toast topped with 2tsp peanut butter and 1tsp jam.
Boiled egg and toast with fruit 1 hard boiled egg with 2 slices wholemeal toast topped with 2tsp low-fat spread. Plus 1 small glass of orange juice and 6 grapes.
Lunch (450 cals) Three bean salad Chop 3 spring onions, 5 cherry tomatoes and 1 green pepper. Mix with 3tbsp each of red kidney beans, chick peas and cannelini beans and 2tbsp fat-free dressing. Serve with salad and 1 wholemeal bread roll topped with 2tsp low-fat spread.
Dinner (500 cals) Lamb chop with potato and vegetables Grill 1 lean loin lamb chop and serve with 1 jacket potato, topped with 1tsp low-fat spread, vegetables and 1tbsp mint sauce.
Snack (200 cals) Chop 1 kiwi fruit, 1 small banana and 1 satsuma. Top with 1 small pot diet fromage frais and 1tbsp chopped mixed nuts.
Boiled egg and toast with fruit 1 hard boiled egg with 2 slices wholemeal toast topped with 2tsp low-fat spread. Plus 1 small glass of orange juice and 6 grapes.
Lunch (450 cals) Three bean salad Chop 3 spring onions, 5 cherry tomatoes and 1 green pepper. Mix with 3tbsp each of red kidney beans, chick peas and cannelini beans and 2tbsp fat-free dressing. Serve with salad and 1 wholemeal bread roll topped with 2tsp low-fat spread.
Dinner (500 cals) Lamb chop with potato and vegetables Grill 1 lean loin lamb chop and serve with 1 jacket potato, topped with 1tsp low-fat spread, vegetables and 1tbsp mint sauce.
Snack (200 cals) Chop 1 kiwi fruit, 1 small banana and 1 satsuma. Top with 1 small pot diet fromage frais and 1tbsp chopped mixed nuts.
Breakfast (350 cals) Peanut butter and banana on toast 2 slices wholemeal toast topped with 1tbsp peanut butter and 1 small banana. Plus 1 kiwi fruit.
Lunch (450 cals) Ham salad baguette and yoghurt Fill a 15cm/6in piece French bread with 2 slices lean ham, salad and a scraping of mustard. Plus 1 small pot diet yoghurt.
Dinner (550 cals) Coronation chicken with sweetcorn Chop into bite-sized pieces 1 grilled skinless chicken breast. Mix with 3tbsp sweetcorn, 2tbsp plain low-fat yoghurt, 1 tbsp reduced-calorie mayonnaise and 1tsp curry powder (or to taste). Serve with 1 jacket potato and salad.
Snack (100 cals) 2 chocolate chip cookies
Snack (200 cals) Blend 1 small banana, 1 small pot banana yoghurt and 150ml/1/4pt semi-skimmed milk.
Calorie Counter to help plan your Diet low in fat:
Exercise Calorie Counter
The Weight Loss Resources programme also includes an exercise calorie counter. In the exercise section of the program you can search a database of exercise activities, and find out how many calories you would burn doing your favourite activities - from walking, to playing football, to skiing. The program takes your details such as weight, and background activity level, to give a calories burned result personalised to you.
How Many Calories Do You Need?
If you're calorie counting in order to lose weight, you need to find out how many food calories you need on a daily basis in order to lose weight. This will be different from person to person depending on things like current weight, background activity level, and whether you're a man or woman.
ALCOHOL
Calories in a Baileys Irish Cream (37ml)129 Calories in champagne (1 glass/120ml)89 Calories in a pint of beer182 Calories in a pint of Guinness170 Calories in gin, 40% alcohol (25ml)55 Calories in lager, Stella Artois (1 can/550ml)221 Calories in sherry (50ml)68 Calories in wine (1 glass/120ml)87 Calories in vodka, 40% alcohol (25ml)55
Bread, Biscuits and Cakes
Calories in a bagel (85g)216 Calories in a baguette, French (150g)360 Calories in a Cadbury's Flake Cake (1 std bar/34g)180 Calories in a biscuit (15g)74 Calories in a Danish pastry (67g)287 Calories in a doughnut (49g)140 Calories in a hot cross bun (70g)205 Calories in a jaffa cake (12g)46 Calories in a low fat biscuit (14g)65 Calories in a scone (70g)225 Calories in a white, crusty roll (50g)140 Calories in bread, brown (1 med slice)74 Calories in bread, brown, Weight Watchers (1 slice/12.2g) 28 Calories in bread, granary (1 slice/25g)59 Calories in bread, pitta (1 pitta/25g)147 Calories in bread, white (1 slice/37g)84 Calories in bread, wholemeal (1 slice/36g)79 Calories in toast (1 med slice/33g)88
Calories in a beef sausage (1 sausage/60g)151 Calories in a chicken breast (200g)342 Calories in a kebab (168g)429 Calories in a pork sausage (1 sausage/24g)73 Calories in bacon (1 rasher/25g)64 Calories in chicken breast fillets (1 fillet/140g)162 Calories in fillet steak (1 oz/20g)54 Calories in gravy, beef (83ml)45 Calories in ham (1 slice/30g)35 Calories in lamb chops (1 oz/28g)69 Calories in pork chops (1 oz/28g)73 Calories in roast beef (1 slice/35g)50 Calories in roast leg of lamb (1 oz/28g)67
Chinese Food
Calories in Chinese bean sprouts (150g)92 Calories in Beef in black bean (386g)432 Calories in Chicken and Cashew (350g)311 Calories in Chicken Balls (1 ball/46g)45 Calories in Egg Fried Rice (200g)250
Chocolate and Sweets
Calories in a Cadbury's Creme Egg (39g)174 Calories in a Mars Bar (65g)294 Calories in Celebrations (1 sweet/8g)36 Calories in chocolate (100g)530 Calories in chocolate ice cream (50g)159 Calories in Kit Kat (2 finger bar/21g)106 Calories in Jelly Babies (1 baby/6g)20 Calories in low cal sweetener (1 tsp/1g)4 Calories in Maltesers (1 pack/37g)183 Calories in Milky Way (1 bar/26g)117 Calories in Minstrels (1 pack/42g)209 Calories in popcorn (100g)405 Calories in Snickers (1 bar/64½g)323 Calories in Twix (twin bar/62g)306
Crisps and Snacks
Calories in a Special K bar (24g)94 Calories in cheese and onion crisps (1 bag/35g)184 Calories in olives (1 oz/28g)29 Calories in ready salted light crisps (1 bag/28g)132 Calories in Wotsits (1 pack/40g)212
Drinks
Calories in coffee (1 cup/220ml)15.4 Calories in a can of coke (330ml)139 Calories in orange juice (1 glass/200ml)88 Calories in tea (1 mug/270ml)29
Easter Eggs
Calories in an Aero Easter Egg (1 pack/212g)1109 Calories in a Chocolate Buttons Easter Egg(1 pack/105g)557
Calories in a Chocolate Orange Easter Egg(1 pack/222g)1017 Calories in a Cadbury's Caramel Easter Egg (1 pack/222g) 1132 Calories in a Cadbury's Creme Egg Easter Egg (1 pack/200g) 990 Calories in a Crunchie Easter Egg (1 pack/200g) 1010 Calories in a Cadbury's Dairy Milk Easter Egg (1 pack/218g) 1155 Calories in a Cadbury's Flake Easter Egg(1 pack/185g)980 Calories in a Cadbury's Heroes Easter Egg(1 pack/200g)1040 Calories in a Kit Kat Easter Egg (1 pack/245g) 1279 Calories in a Quality Street Easter Egg (1 pack/206g) 1032 Calories in a Rolo Easter Egg (1 pack/249g)1245 Calories in a Cadbury's Roses Easter Egg (1 pack/202g) 1040 Calories in a Smarties Easter Egg (1 pack/220g) 1096
Eggs and Dairy
Calories in butter (10g)74 Calories in cheese, cheddar (40g)172 Calories in cheese, cream (34g)58 Calories in eggs, size 3 (57g)84 Calories in milk, semi skimmed (200ml)96 Calories in milk, whole (1fl oz/30ml)20 Calories in yoghurt, black cherry (1 pot/150g)106 Calories in yoghurt, strawberry (1 pot/200g)123
Fast Food
Calories in a Big Mac (215g)492 Calories in a cheeseburger379 Calories in a hamburger (108g)254 Calories in a Quarter Pounder with cheese (206g)515 Calories in Kentucky Fried Chicken (67g)195 Calories in KFC fries (100g)294 Calories in McDonalds fries (78g)207 Calories in Pizza Deluxe (1 slice/66g)171 Calories in Pizza (½ pizza/135g)263 Calories in Potato Wedges (135g)279
Fruit
Calories in a banana (150g)143 Calories in a pear (170g)68 Calories in a satsuma (1 med/70g)25 Calories in an apple (112g)53 Calories in an avocado pear (145g)275 Calories in an orange (160g)59 Calories in grapes (50g)30 Calories in kiwi fruit (1oz/28g)14 Calories in melon (1oz/28g)7 Calories in strawberries (1oz/28g)7
Indian Food
Calories in a Chicken Bhuna (1 serving/300g)396 Calories in a Chicken Korma (300g)498 Calories in a Chicken Tikka (150g)232 Calories in a poppadum (12g)49 Calories in a Samosa (50g)126 Calories in an Onion Bhaji (22g)65 Calories in Bombay Potato (200g)202 Calories in naan bread (½ piece)269
Low Calorie and Low Fat Foods
Calories in cheese spread, low fat (50g)56 Calories in Chicken Tikka Masala, low fat (400g)360 Calories in low fat cookies (23g)82 Calories in garlic bread, low fat (84g)94 Calories in a hot cross bun, low fat (65g)161 Calories in a low calorie ice cream (60g)71 Calories in low calorie mayonnaise (11g)33 Calories in low calorie lasagne (300g)255 Calories in a rice cake (10g)38 Calories in a low calorie chicken sandwich (169g)270
Nuts and Seeds
Calories in almonds (1 oz/28g)171 Calories in Brazil nuts (1 oz/28g)193 Calories in cashew nuts (1 oz/28g)164 Calories in hazelnuts (1 oz/28g)183 Calories in salted peanuts (1 sm pack/50g)311 Calories in sesame seeds (1 oz/28g)171 Calories in sunflower seeds (1 oz/28g)164 Calories in walnuts (1 oz/28g)194
Sandwiches and Takeaway Food
Calories in a chicken, ham and prawn sandwich pack (1 pack/247g) 349 Calories in a chicken fajita wrap (1 pack/185g)263 Calories in a chicken salad sandwich (1 pack/195g)257 Calories in a ham and cheese toasted sandwich (1 pack/160g) 429 Calories in a ham and Swiss cheese panini (1 panini/223g) 557 Calories in a spicy Mexican flatbread (1 pack/184g)282 Calories in a tuna mayonnaise baguette (1 pack/230g)535 Calories in an egg mayonnaise sandwich (1 pack)253
Vegetables
Calories in a jacket potato (180g)245 Calories in a salad (100g)19 Calories in brocoli (30g)7 Calories in cabbage (135g)21 Calories in carrots (60g)13 Calories in celery (40g)2 Calories in chips (100g)253 Calories in iceberg lettuce (1 oz/28g)3.7 Calories in mashed potato (with butter) (1 oz/28g)29 Calories in mushrooms (1 oz/28g)44 Calories in onions (1 oz/28g)8.4 Calories in peas (60g)32 Calories in red peppers (1 oz/28g)7
Go to our download book page to get your own free copy of our CARBOHYDRATE COUNTER and CALORIE COUNTER self help book. Free Calorie Counter - Download Book
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I'm Kevin - This site is packed with really useful information not only about weight diet tips, weight loss products and natural herbal weight loss programs, but also articles on body building for your lifetime fitness, we really hope you enjoy your visit, and please remember to bookmark our site for later reference!.