Weight Loss NHS
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Eating Routine


Does this sound like a sensible eating routine to stick to? (My goal is 1800 - 2200 calories).

08:00 - Breakfast (350 kcal): Fruit juice with something starchy such as 40-50g cereal, porridge (40g oats), 2 slices toast or sometimes a pastry on the weekends.

10:30 - Snack (100 kcal): Small savoury or sweet snack around 100 calories

13:00 - Lunch (500 kcal): Sandwich and either fruit or salad, sometimes crisps if particularly hungry

16:00 - Snack (100 kcal): Small savoury or sweet snack around 100 calories

18:00 - Dinner (600 kcal): 1/4 plate starch, 1/4 plate protein, 1/2 plate veg

18:30 - Dessert (350 kcal): Small portion of dessert with family, often fruit based.

6 Replies

Have a look at the Daily Diary posts in Event on the home page for some ideas.

I would be careful in eating Pastries as they can be high in calories. Why not have fresh berries with your breakfast instead of Fruit juice. For your snack why not have fruit or nuts and raisins.


Hi 8stonetogo . I would suggest you have a look again at the replies you received a while back, when you asked if you had a sensible eating plan. If I remember rightly I think you have had eating disorder problems in the past, and this came out in the conversation at the time.

Hope all going well for you otherwise. 👍


A better plan for breakfast might be to include some protein - eggs, yogurt, perhaps some berries with yogurt? Protein gives you energy and keeps you feeling fuller for longer.

1 like

That's an awful lot of starches and sugars.

I always use Greg Glassman's oft-quoted advice as a general rule of thumb:

“Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat.”


Like that quote, not heard it before. thank you.


You are planning a lot of starchy things which I don't think will help you very much.

Protein and good healthy fats to keep you full will probably mean you don't need so many snacks. I would try and plan to eat at the top of your calorie allowance.

Check out the Daily Diary and find out what others are eating and post your own plans there too. we all comment on each others ideas and pinch them to use.

Good luck and keep coming on to the forum. The more you put in the more you get out.


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