Your individual daily calorie allowance is __________________________
Using the meal and snack options below, plan your day to ensure you are within your calorie restriction.
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Two wheat biscuits with 130ml semi-skimmed milk (200kcal, 8.4g protein, 36.5g CHO, 3.1g fat) |
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One slice of medium wholemeal toast with one teaspoon of marmalade and one medium banana (180kcal, 4.8g protein, 39.8g CHO, 1.2g fat) |
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40g of cornflakes with 130ml of semi-skimmed milk (207kcal, 6.8g protein, 39.8g CHO, 2.4g fat) |
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40g of Rice Krispies with 110ml of semi-skimmed milk (201kcal, 5.8g protein, 43.2g CHO, 2.0g fat) |
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45g bran flakes with 120ml of semi-skimmed milk (203kcal, 8.3g protein, 37.8g CHO, 3.0g fat) |
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One low fat yoghurt (approximately 100kcals) with 100g strawberries and one small apple (180kcal, 8.8g protein, 31.8g CHO, 2.3g fat) |
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Skinny pepper, tomato and ham omelette (200kcal, 19.7g protein, 12.7g CHO, 8.6g fat) |
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Oaty fruit biscuits (200kcal, 5.0g protein, 24.6g CHO, 2.2g fat) |
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Apple Linseed Porridge (200kcal, 11g protein, 27g CHO, 7g fat) |
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45g porridge oats with 175ml semi-skimmed milk (249kcal, 10.4g protein, 38.0g CHO, 6.9g fat) |
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45g muesli with 175ml semi-skimmed milk (244kcal, 9.8g protein, 40.8g CHO, 5.4g fat) |
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Half a plain bagel with two teaspoons of peanut butter and 125g grapes (250kcal, 7.1g protein, 42.7g CHO, 5.8g fat) |
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Two slices of medium wholemeal toast with 4 teaspoons of jam (236kcal, 8.0g protein, 49.6g CHO, 2.1g fat) |
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Cinnamon porridge (288kcal, 11.1g protein, 53.5g CHO, 3.9g fat) |
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Smoked salmon muffin (287kcal, 27.7g protein, 23.2g CHO, 8.0g fat) |
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Smoked mackerel and potato cake (304kcal, 13.3g protein, 4.6g CHO, 18.9g fat) |
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Eggs Benedict (307kcal, 13.7g protein, 14.8g CHO, 13.7g fat) |
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Two slices of medium wholemeal toast with 4 teaspoons of peanut butter and one orange (301kcal, 11.9g protein, 49.6g CHO, 7.5g fat) |
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Scrambled eggs on toast (367kcal, 22.7g protein, 40.1g CHO, 14.9g fat) |
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Scotch pancakes (385kcal, 10.9g protein, 37.8g CHO, 20.8g fat) |
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Blueberry porridge (381kcal, 11.3g protein, 73.5g CHO, 6.5g fat) |
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Healthy beans and bacon (396kcal, 23.2g protein, 60.0g CHO, 7.9g fat) |
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Three wheat biscuits with 175ml semi-skimmed milk with 85g blueberries and a pear (380kcal, 12.9g protein, 75.7g CHO, 4.7g fat) |
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Two slices of medium wholemeal toast with 4 teaspoons of marmalade, one medium banana and a pear (370kcal, 9.3g protein, 82.8g CHO, 2.4g fat) |
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80g of cornflakes with 225ml of semi-skimmed milk (399kcal, 12.5g protein, 78.0g CHO, 4.2g fat) |
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80g of Rice Krispies with 210ml of semi-skimmed milk (399kcal, 11.3g protein, 86.0g CHO, 3.9g fat) |
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90g bran flakes with 220ml of semi-skimmed milk (398kcal, 16.0g protein, 74.6g CHO, 5.7g fat) |
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English breakfast the healthy way (450kcal, 29.4g protein, 38.9g CHO, 20.6g fat) |
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Banana, bran and toast (448kcal, 15.8g protein, 82.6g CHO, 8.0g fat) |
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Apple porridge (439kcal, 15.6g protein, 73.9g CHO, 9.4g fat) |
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Egg, salmon and tomato muffin (419kcal, 34.8g protein, 30.2g CHO, 17.0g fat) |
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Cracker bread with cream cheese (304kcal, 11.8g protein, 41.3g CHO, 9.9g fat) |
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Filled pitta bread (298kcal, 16.7g protein, 52.7g CHO, 2.5g fat) |
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Green salad (301kcal, 9.2g protein, 25.2g CHO, 18.7g fat) |
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Ham and tomato sandwich (290kcal, 14.5g protein, 40.1g CHO, 9.1g fat) |
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Quick soup (306kcal, 9.3g protein, 55.6g CHO, 4.8g fat) |
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Tomato, courgette and parmesan tart (311kcal, 6.0g protein, 26.6g CHO, 19.8g fat) |
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Feta stuffed pitta (302kcal, 17.3g protein, 35.4g CHO, 9.9g fat) |
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Chicken pot pie (296kcal, 34.4g protein, 32.9g CHO, 4.1g fat) |
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Avocado salad (396kcal, 12.3g protein, 23.1g CHO, 28.1g fat) |
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Pizzas Hawaiian (387kcal, 15.4g protein, 60.1g CHO, 9.8g fat) Farmhouse (386kcal, 16.8g protein, 52.1g CHO, 12.4g fat) Veggie (405kcal, 17.3g protein, 58.1g CHO, 11.7g fat) |
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Egg and cress sandwich (365kcal, 20.8g protein, 39.7g CHO, 14.9g fat) |
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Prawn and mayo sandwich (379kcal, 40.4g protein, 38.8g CHO, 6.6g fat) |
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Tuna mayo roll (403kcal, 31.9g protein, 54.1g CHO, 6.2g fat) |
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Two teaspoons of peanut butter on a plain bagel with a medium banana (369kcal, 312.0g protein, 65.5g CHO, 6.5g fat) |
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Two medium slices of bread with two tablespoons of very low-fat soft cream cheese, three slices of wafer-thin ham, handful of lettuce and a low-fat yoghurt (not more than100kcals) (399kcal, 28.8g protein, 49.6g CHO, 10.0g fat) |
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One small jacket potato with 125g low fat cottage cheese and 25g pineapple (395kcal, 19.6g protein, 41.3g CHO, 16,7g fat) |
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One small jacket potato with 50g of grated cheddar cheese (392kcal, 20.6g protein, 35.7g CHO, 19.5g fat) |
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Two scrambled eggs (splash of milk) with two medium slices of toast and one tablespoon of ketchup (365kcal, 22.4g protein, 38.0g CHO, 14.7g fat) |
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Cajun combo (408kcal, 32.5g protein, 52.1g CHO, 8.84g fat) |
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Sweet and sour pork (399kcal, 23.9g protein, 65.9g CHO, 6.0g fat) |
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Rustic Bolognese (394kcal, 21.2g protein, 45.0g CHO, 13.0g fat) |
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Cheese, onion and tomato quiche (397kcal, 25.5g protein, 35.1g CHO, 21.2g fat) |
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Pesto pasta (487kcal, 17.3g protein, 68.4g CHO, 13.7g fat) |
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Homemade butternut squash soup (493kcal, 22.0g protein, 56.0g CHO, 20.7g fat) |
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Beans on toast (498kcal, 27.2g protein, 66.3g CHO, 15.5g fat) |
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400g can of cream of tomato soup and two medium slices of bread (459kcal, 12.8g protein, 65.4g CHO, 13.0g fat) |
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Two eggs, scrambled, with two teaspoons of low fat spread on two medium slices of toast, one tablespoon of ketchup and a banana (500kcal, 23.6g protein, 60.6g CHO, 19.8g fat) |
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125g can of mackerel in tomato sauce on two medium slices of bread, two teaspoons of low-fat spread and an apple (496kcal, 24.2g protein, 54.1g CHO, 20.9g fat) |
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One medium jacket potato (130g) with 138g of tuna (in brine) and one tablespoon of very low-fat mayo, one tablespoon of sweetcorn and one teaspoon of low-fat spread (501kcal, 45.2g protein, 59.8g CHO, 10.8g fat) |
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One medium jacket potato with 200g of baked beans and one teaspoon of low-fat spread (471kcal, 22.6g protein, 85.2g CHO, 6.8g fat) |
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Broccoli and blue cheese pasta (502kcal, 22.9g protein, 74.8g CHO, 14.1g fat) |
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Spicy beef tacos (502kcal, 29.2g protein, 24.4g CHO, 32.2g fat) |
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Tuna pasta bake (495kcal, 32.3g protein, 70.3g CHO, 10.9g fat) |
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400g can of cream of chicken soup, two medium slices of bread, two teaspoons of low-fat spread, apple and a low-fat yoghurt (595kcal, 23.2g protein, 80.6g CHO, 21.2g fat) |
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Four teaspoons of peanut butter on a plain bagel with a medium banana, apple and a low-fat yoghurt (580kcal, 22.3g protein, 90.7g CHO, 13.9g fat) |
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Two grilled fish fingers, one tablespoon of ketchup, two medium slices of wholemeal bread and two teaspoons of low-fat spread with a packet of crisps (575kcal, 18.6g protein, 69.5g CHO, 25.9g fat) |
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Cajun salmon with rice (559kcal, 33.9g protein, 76.7g CHO, 15.5g fat) |
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Chickpea cous-cous (614kcal, 35.0g protein, 61.2g CHO, 25.6g fat) |
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Jacket potato with baked beans and cheese (593kcal, 30.2g protein, 96.7g CHO, 12.2g fat) |
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Lamb steak with potatoes and vegetables (616kcal, 29.8g protein, 64.1g CHO, 28.4g fat) Tuna steaks with potatoes and vegetables (558kcal, 54.0g protein, 72.8g CHO, 7.6g fat) |
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Mediterranean chicken (563kcal, 52.8g protein, 58.0g CHO, 14.6g fat) |
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Chicken Thai stir fry (610kcal, 45.3g protein, 77.0g CHO, 13.5g fat) Prawn Thai stir fry (621kcal, 48.0g protein, 77.0g CHO, 13.5g fat) Quorn Thai stir fry (565kcal, 28.2g protein, 78.9g CHO, 15.4g fat) |
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Vegetarian moussaka (585kcal, 25.1g protein, 101.2g CHO, 12.0g fat) |
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Lasagne verde (609kcal, 41.1g protein, 129.9g CHO, 19.3g fat) |
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Chicken and sweet potato (726kcal, 50.1g protein, 70.7g CHO, 26.3g fat) |
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Jacket potato and chicken casserole (690kcal, 40.7g protein, 99.1g CHO, 10.7g fat) |
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Chilli con carne (718kcal, 38.6g protein, 90.7g CHO, 25.0g fat) |
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Italian spaghetti (719kcal, 46.5g protein, 78.8g CHO, 20.8g fat) |
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Fish pie (715kcal, 22.8g protein, 100.6g CHO, 26.7g fat) |
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Sirloin steak (698kcal, 45.2g protein, 84.2g CHO, 22.0g fat) |
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Fish rosti (729kcal, 46.9g protein, 58.5g CHO, 35.8g fat) |
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Spaghetti Bolognaise (688kcal, 38.4g protein, 78.3g CHO, 25.6g fat) |
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Homemade farmhouse pizza with salad (797kcal, 37.6g protein, 88.3g CHO, 34.8g fat) |
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Lamb curry (801kcal, 36.0g protein, 108.6g CHO, 23.8g fat) |
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Macaroni cheese (784kcal, 41.5g protein, 48.2g CHO, 48.3g fat) |
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Pork stroganoff (817kcal, 34.4g protein, 85.3g CHO, 40.1g fat) |
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Roast beef and Yorkshire pudding (805kcal, 48.6g protein, 77.2g CHO, 35.5g fat) |
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Salmon/ trout with potato gratin (783kcal, 49.9g protein, 60.0g CHO, 40.0g fat) |
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Sausage and mustard mash (796kcal, 27.9g protein, 89.7g CHO, 38.4g fat) |
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Small box (15g) of raisins (43kcal, 0.3g protein, 10.4g CHO, 0.0g fat) |
Three small jelly sweets (49kcal, 0.5g protein, 11.7g CHO, 0.0g fat) |
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One small piece of fruit Banana (57kcal, 0.7g protein, 13.9g CHO, 0.1g fat) Apple (55kcal, 1.6g protein, 12.7g CHO, 0.1g fat) Orange (57kcal, 0.4g protein, 13.5g CHO, 0.1g fat) |
One Rich Tea biscuit (42kcal, 0.6g protein, 6.9g CHO, 1.3g fat) |
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Fourteen grapes (42kcal, 0.2g protein, 10.7g CHO, 0.0g fat) |
Ten olives (pitted green/black) (51kcal, 0.4g protein, 0.0g CHO, 5.5g fat) |
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Two apricots (55kcal, 1.4g protein, 12.7g CHO, 0.2g fat) |
One mini scotch egg (50kcal, 1.8g protein, 3.5g CHO, 3.2g fat) |
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Two plums (46kcal, 0.7g protein, 11.4g CHO, 0.1g fat) |
One rice cake (check label) (47kcal, 0.7g protein, 9.3g CHO, 0.6g fat) |
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One wholegrain crisp bread (55kcal, 1.5g protein, 11.5g CHO, 0.5g fat) |
Two tablespoons of tzatziki with cucumber sticks (46kcal, 1.8g protein, 4.4g CHO, 0.2g fat) |
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100mls semi-skimmed milk (46kcal, 3.1g protein, 4.8g CHO, 1.6g fat) |
One small chocolate (47kcal, 0.4g protein, 6.5g CHO, 2.2g fat) |
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Mug of Cadbury's Highlight/ Ovaltine/Supermarket own brand (49kcal, 2.3g protein, 5.5g CHO, 1.6g fat) |
One 25ml measure of Sprite (51kcal, 0.0g protein, 0.0g CHO, 0.0g fat) |
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One small meringue nest (50kcal, 0.6g protein, 11.9g CHO, 0.0g fat) |
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One medium banana (95kcal, 1.2g protein, 23.2g CHO, 0.3g fat) |
Five Brazil nuts (102kcal, 2.1g protein, 0.4g CHO, 10.2g fat) |
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One slice of malt loaf (100kcal, 4.2g protein, 19.0g CHO, 0.3g fat) |
Three bread sticks and one tablespoon of salsa (106kcal, 18.3g protein, 3.6g CHO, 2.5g fat) |
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One pot of average low-fat yogurt (91kcal, 7.5g protein, 10.5g CHO, 2.1g fat) |
20g (very small handful) of mixed nuts and raisins (101kcal, 2.8g protein, 5.1g CHO, 7.3g fat) |
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One digestive biscuit (77kcal, 1.0g protein, 10.1g CHO, 3.5g fat) |
One toasted crumpet with one teaspoon of low sugar jam (108kcal, 2.7g protein, 25.1g CHO, 0.4g fat) |
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One small finger fudge/chocolate (114kcal, 0.6g protein, 19.2g CHO, 3.9g fat) |
Three dried figs (105kcal, 1.4g protein, 21.7g CHO, 0.6g fat) |
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200ml glass semi-skimmed milk (92kcal, 6.2g protein, 9.6g CHO, 3.2g fat) |
Two dried dates (103kcal, 0.8g protein, 23.4g CHO, 0.1g fat) |
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One small packet of low-fat crisps (97kcal, 1.4g protein, 13.4g CHO, 3.9g fat) |
One thin slice of wholemeal toast with a spread of marmite (111kcal, 7.6g protein, 19.2g CHO, 1.0g fat) |
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Two standard plain crackers and a thin coating of very low-fat soft cream cheese (109kcal, 3.9g protein, 11.1g CHO, 5.4g fat) |
Two squares of dark chocolate (102kcal, 1.0g protein, 12.7g CHO, 5.6g fat) |
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Two crisp bread with very low-fat soft cream cheese (99kcal, 9.0g protein, 12.0g CHO, 22.1g fat) |
One low fat cake slice (check label) (99kcal, 0.9g protein, 17.7g CHO, 2.6g fat) |
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One whole carrot with one tablespoon of low-fat hummus (99kcal, 2.1g protein, 9.6g CHO, 5.7g fat) |
Pepper sticks with two tablespoons of guacamole (101kcal, 2.3g protein, 10.2g CHO, 6.2g fat) |
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One scotch pancake with a very light drizzle of honey (96kcal, 1.7g protein, 17.5g CHO, 2.1g fat) |
25g of popcorn (96kcal, 1.2g protein, 9.7g CHO, 8.5g fat) |
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40g (small match box size) of cheddar cheese (166kcal, 10.1g protein, 0.0g CHO, 13.9g fat) |
One wheat biscuit cereal with 100ml of semi-skimmed milk (151kcal, 6.4g protein, 27.5g CHO, 2.4g fat) |
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One average cereal bar (check label) (145kcal, 1.9g protein, 26.1g CHO, 3.6g fat) |
Two oatcakes with one tablespoon of very low-fat cream cheese (148kcal, 3.5g protein, 16.9g CHO, 7.6g fat) |
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One medium slice of bread with one teaspoon of chocolate spread (149kcal, 4.4g protein, 23.5g CHO, 4.8g fat) |
One bag of crisps (170kcal, 1.9g protein, 16.7g CHO, 10.3g fat) |
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One light mousse (157kcal, 2.9g protein, 17.9g CHO, 8.1g fat) |
Two shortcake biscuits (152kcal, 1.8g protein, 19.2g CHO, 7.4g fat) |
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Two custard creams (147kcal, 1.6g protein, 20.8g CHO, 6.3g fat) |
30g (one tablespoon) of mixed nuts and raisins (152kcal, 4.3g protein, 7.7g CHO, 10.9g fat) |
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One packet of rice cake crisps (162kcal, 2.8g protein, 30.9g CHO, 2.9g fat) |
40g of banana chips (153kcal, 0.9g protein, 6.5g CHO, 13.3g fat) |
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35ml glass of Baileys (140kcal, 6.2g protein, 8.0g CHO, 6.2g fat) |
Half an avocado (142kcal, 1.4g protein, 1.4g CHO, 14.6g fat) |
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Half a plain bagel with one tablespoon of very low-fat soft cream cheese (145kcal, 6.0g protein, 22.9g CHO, 2.7g fat) |
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Cambridge University Hospitals
NHS Foundation Trust
Hills Road, Cambridge
CB2 0QQ
Telephone +44 (0)1223 245151
https://www.cuh.nhs.uk/contact-us/contact-enquiries/