According to studies, the estimated daily caloric requirement for a sedentary woman who weighs 50kg is 1,200 to 1,500 calories, while for a very active woman, it's 1,800 to 2,000 calories.
Having a three full meals and two snacks per day is always recommended. Healthy snacks can keep you from binging when it's time for lunch and dinner.
BREAKFAST: 1 cup brown rice, 1 palm-size serving of fish, 1 egg, 1 glass low-fat milk
MORNING SNACK: 1 piece of fruit, like a banana or apple
LUNCH: 1 cup tomato-based pasta with chicken or sardines, 2 cups green salad with low-fat dressing
AFTERNOON SNACK: 1 piece whole wheat bread with tuna (hold the mayo, or at least lessen it, if you can)
DINNER: Half a cup of rice, 1 serving grilled, steamed, or boiled fish or chicken, 1 cup sauteed mixed vegetables (carrots, beans, cabbage, onions, tomatoes)
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