By Judy Davie
Studies have found that a diet with increased amounts of the mineral calcium are effective for weight loss. With that in mind, this energy-reduced meal plan focuses on calcium found largely in milk, cheese and yoghurt, canned salmon (with the bones) almonds, sesame seeds, and fortified soy products.
Day one |
Day two |
Day three |
Day four |
Day five |
Day six |
Day seven
Calcium guide
Day one
Breakfast
2/3 cup natural muesli
1 cup skim milk
4 prunes
4 strawberries, sliced
Mug tea with skim milk, no sugar
Morning snack
20 raw almonds
Lunch
Salmon salad: Mix 1-2 cups rocket leaves with 1 small can red salmon, cherry tomatoes, chopped carrot, chopped celery and 3 slices avocado. Dress with olive oil and balsamic vinegar and serve with 1 slice toasted soy and linseed bread.
Afternoon snack
1 apple
30 g low fat cheddar cheese
Dinner
Thai chicken stir fry
Day two
Breakfast
2 eggs, boiled
1 slice grain toast
1 tsp tahini
3 slices avocado
Morning snack
1 medium banana
1 skim milk cappuccino
Lunch
Chicken and cabbage salad
Afternoon snack
200g tub natural low fat yoghurt
1 nectarine
Dinner
3 lamb cutlets, grilled
Steamed green leafy vegetables, sweet corn
½ cup brown rice
Evening snack
3 dried figs
Day three
Breakfast
1 wholegrain English muffin, toasted
3 tbsp low fat cottage cheese
1 small tomato, sliced
Mug tea, skim milk no sugar
Morning snack
Banana berry smoothie: Mix 1 cup skim milk with ½ banana, 3-4 strawberries, 1 tbsp low fat yoghurt and 1 tsp honey.
Lunch
Chickpea and tuna salad: Mix ½ cup canned chickpeas, drained with 1 small can tuna, mixed greens, diced cucumber, capsicum and carrot. Dress with olive oil and vinegar and serve with 2 Ryvita crispbread topped with tahini.
Afternoon snack
10 raw almonds
4 dried apricot halves
Dinner
Barbequed silver perch, vegetables and citrus dressing
Day four
Breakfast
2/3 cup natural muesli
1 cup skim milk
4 prunes
1 plum, sliced
Mug tea with skim milk, no sugar
Morning snack
2 corn thins
2 tbsp low fat cottage cheese
Cracked pepper
Lunch
Sardines on toast: Toast two slices of soy linseed bread and top with tahini spread, rocket leaves, sliced tomato and 1 small can sardines, drained.
Afternoon snack
Skim milk latte
1 medium peach
10 hazelnuts
Dinner
Baked chicken breast with lemon and garlic
Large green salad
Baked pumpkin
Day five
Breakfast
Tropical fruit salad with yoghurt: Use a range of seasonal fruit such as mango, plums, nectarines, apricots, grapes, papaya, etc. Add ½ cup low fat plain yoghurt and 2 tbsp slivered almonds.
Morning snack
Skim milk cappuccino
3 dried figs
Lunch
Chicken and Cabbage Salad
Tip: Use leftover chicken from
day four's dinner.
Afternoon snack
30g low fat cheddar
2 oatcakes
Dinner
Sesame tofu on Asian greens
1 glass red wine
Day six
Breakfast
2 eggs, boiled
1 slice grain toast
1 tsp tahini
3 slices avocado
Morning snack
2 plums
15 almonds
Lunch
Chickpea and salmon salad: Mix ½ cup canned chickpeas, drained with 1 small can red salmon, mixed greens, diced cucumber, capsicum and carrot. Dress with olive oil and vinegar and serve with 2 Ryvita crispbread topped with tahini.
Afternoon snack
1 small banana
1 skim latte
Dinner
150g lean eye fillet, grilled
Steamed asparagus spears with lemon
Cabbage and Shallot salad
Day seven
Breakfast
2/3 cup natural muesli
1 cup skim milk
4 prunes
Blueberries
Mug tea with skim milk, no sugar
Morning snack
20 almonds
1 dried fig
Lunch
2 slices soy linseed bread
1 small can red salmon, drained
3 slices avocado
Baby spinach leaves
Grated carrot
Afternoon snack
200 g tub low fat plain yoghurt
½ mango
Dinner
3 lamb cutlets, grilled
Steamed green leafy vegetables, sweet corn
½ cup brown rice
Calcium guide
Food | Calcium content |
| Sardines | 380mg per 100g |
| Salmon (with bones) | 335mg per 100g |
| Almonds | 332mg per cup |
| Goat's milk | 326mg per cup |
| Cow's milk | 291mg per cup |
| Hazelnuts | 282mg per cup |
| Dried figs | 269mg per 10 figs |
| Chickpeas | 150mg per cup |
| Black strap molasses | 137mg per cup |
| Rhubarb | 105mg per cup |
| Tofu | 100mg per 100g |
| Perch | 91mg per 84g |
| Kombu | 80mg per 10g (1 stick) |
| Soy milk | 74.5mg per cup |
| Chinese cabbage | 74mg per cup |
| Tahini | 64mg per teaspoon |
| Green leafy vegetables | High in calcium and other great nutrients! |
