Sample Diet
Suitable for Tropical Island living
Here’s a custom weight loss diet plan designed for someone living in the Seychelles, using locally available foods, a tropical climate, and cultural eating habits. This is a balanced 1,400–1,600 kcal/day plan, promoting gradual and sustainable weight loss while ensuring sufficient nutrients.
Breakfast
350 calories
Tropical Protein Smoothie
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1 ripe banana
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1/2 papaya or mango
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1 scoop whey protein or 2 boiled eggs (if no protein powder)
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200 ml coconut water
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1 tbsp ground flaxseed
Calories: ~350
Benefits: Hydrating, energizing, supports metabolism
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Midmorning
150 calories
Handful of local nuts (10–15) – e.g., cashews or almonds
+ 1 herbal tea or lemon water
Calories: ~150
Benefits: Controls hunger, adds healthy fats and fibre
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Lunch and Mid-Afternoon
600 calories
Grilled Fish Plate (local catch like red snapper or tuna)
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120–150g grilled or steamed
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1/2 cup cooked lentils or black-eyed peas
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Mixed green salad with avocado and vinaigrette (lime, olive oil, chilli)
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1/2 cup boiled breadfruit or brown rice
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Fresh coconut water or iced green tea
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+ 1 boiled egg or 1 plain low-fat yogurt (optional)
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Calories: ~100–150
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Benefits: Protein boost, rehydration
Benefits: Lean protein, fibre, low GI carbs
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Dinner
400 calories
Creole Veggie Stir Fry
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Mixed sautéed vegetables: pumpkin, green beans, eggplant, okra
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Tofu or grilled chicken (100g)
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1/2 cup steamed rice or cassava
Calories: ~400
Benefits: Light, nourishing, easy to digest
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