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Eating Less Calories To Lose Weight: Sample 1000 Calorie Diet Plan

By Edited Jan 6, 2014 0 0

Lose Weight Quickly on a 1000 Calorie Diet Plan

A 1000-calorie diet menu helps to lose your weight in a healthier way. However, it is always advised to consult your nutritionist or doctor before your start off with any diet plan that is calories restricted especially as low as 1000 calories.  Your nutritionist will will work with you to put together a diet plan that suits your current health, height, weight, activity level, gender and age.

The United States Department of Agriculture (USDA) recommends a healthy pyramid of nutritional food to create a healthier you. According to USDA recommendations your daily meal should include fruits, vegetable, grains, meats and beans, milk and oil. You may be worried that you may need to sacrifice some of your favorite fat items while dieting. The food we consume consists of fat, proteins, carbohydrates, minerals, vitamins etc. Among these nutrients, fat has the greatest amount of calories. 1 gm of fat consists of 9 calories while 1 gm of proteins and carbohydrates contain only 4 calories. This is the reason you need to restrict on fat items when you aim at losing weight or eat them at a time that you are most active.

Plan your meal and eat healthy by limiting calories without necessarily limiting the amount of food you eat.  According to The Centers For Disease Control and Prevention, you can "Eat More and Weight Less", simply by choosing foods with greater nutrition density.  Choose more veggies, brown rice and fish like salmon when preparing your meals. These foods have a lot of nutrition density and with veggies, you can eat an unlimited amount without packing on the pounds. When preparing you 1o00 calorie diet menu, use the Centers for Disease Control's "Eat More, Weigh Less," as a guide. There is also a PDF version which has much more information.

For A List of Diet Plans, Books And Ideas On losing Weight: PRESS HERE

 

Sample 1000 Calorie Diet Menu For Your Best Weight Loss Plan

A good trick to slim down fast is to eat an apple before each of your major meal as explained in the 3 Apple A Day Diet for Fat Loss

300 Calories Breakfast:

Protein Diet Cinnamon Crunch Cereal by Focus28 Diet

Choice 1:

  • ¾ Cup Cereal (Chex)
  • 1 Cup Strawberries raw
  • 1 Cup Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D
  • 1 tbs Margarine-like, vegetable oil spread, 60% fat, stick, with salt.

The above choice covers all the nutrients needed for a healthy body. It has milk products, fruit, low fat and vitamins. Cereals holds is recommended as a healthy breakfast as it gives the essential energy needed for the day.

Choice 2:

  • 1 cup corn grits, yellow, regular and quick, enriched, cooked with water, without salt
  • 1 Apple, raw, with skin
  • 1 Oz Cheese, Neufchatel
  • Iced tea unsweetened

Corn grits are a rich source of thiamine and folate. It is also very low in saturated fat. You will have a stomach fill feel with 1 cup of Corn grits. You can have unsweetened tea which is a very good refresher and it does not add any calories.

 

300 Calories Lunch:

Vegetable Bean Diet Protein Soup by Focus28 Diet

Choice 1:

  • 1 Lean Cuisine oriental beef with rice
  • 1 Raw apple with skin
  • 12 fl oz Carbonated beverage club soda.

Beef is a rich source of protein, Riboflavin, Niacin and Zinc. Although beef is rich in cholesterol, you can have beef once in a while with rice. Apple is one of rich source of antioxidants and helps in digestion.

Choice 2:

  • 2 slices wheat bread toasted
  • 1oz turkey
  • 1 cup peach raw
  • 1 Cup Carrots, cooked, boiled, drained, without salt
  • 2 fl oz Coffee, brewed, espresso, restaurant-prepared

Peach is a good source of Dietary Fiber. Carrots and Peaches are high in Vitamin A. Coffee is a very good refresher.

 

300 Calories Dinner:

Vegetarian Joe Diet Protein Dinner/Lunch by Focus28 Diet

Choice 1:

  • 3 oz Fish, haddock, cooked, dry heat
  • 1 wheat roll
  • 2 cup tossed salad with cheese and egg
  • ½ cup honeydew melon

Fish is good for healthy skin and body. When it is cooked in dry heat, it adds low calories. Honeydew melon has more water content and fills your stomach.

  • Try this Jamaican Brown Stew Fish Recipe: PRESS HERE

 

Choice 2:

  • 2 c tossed salad with cheese and egg
  • 2 oz baked fish
  • 1 Table spoon diet margarine
  • 1 cup Turnip greens, frozen, cooked, boiled, drained, without salt.

According to the USDA recommendations, you should also intake little amount of fat in your diet. Cheese in tossed salad not only adds up the taste it also provides the necessary fat. Foods that are rich in fiber take more time for digestion. Turnip greens are rich in fiber and good source of vitamins too.

Day time Snacks for 100 Calories:

Choice 1:

  • 1 popcorn cake
  • 1 Sandwich of Cracker, cheese with peanut butter filling
  • 1 cup Mung beans, sprouted, cooked, boiled, drained, without salt.

Mung bean is rich in vitamin C which is not found in most of the other beans. When Mung beans are sprouted the nutrition value increases. Consuming sprouts is the best and fastest way to reduce weight. Sandwich cracker will be tasty treat.

Choice 2: 1 Cup popcorn air-popped

  • 1 cup Mushrooms, canned, drained solids
  • 3 Wheat Crackers regular
  • 1 medium raw baby carrot

Pop-corn has many good sources of nutrients. It is a whole grain food and everyone likes to have popcorn as a day time snack. Mushrooms help to reduce your high cholesterol levels and it is gift for diabetic patients. It is always advised to choose a wheat based crackers as wheat is a whole grain food and calorie value is less compared to rice.

 

Do You like Soup? Try These delicious soup ideas

 Need Some ideas For Fat Burning Soups?

Books That Will Help You Plan Your 1600 Calorie Diet Menu

 

 

The Big Breakfast Diet: Eat Big Before 9 A.M. and Lose Big for Life [Paperback] Daniela Jakubowicz MD (Author)
400 Calorie Fix: The Easy New Rule for Permanent Weight Loss!
Hungry Girl 300 Under 300: 300 Breakfast, Lunch & Dinner Dishes Under 300 Calories
500 400-Calorie Recipes: Delicious and Satisfying Meals That Keep You to a Balanced 1200-Calorie Diet So You Can Lose Weight without Starving Yourself

Menu

Choice 1

Calories

Choice 2

Calories

Breakfast

 

 

 

¾ Cup Cereal (Chex)

1 Cup Strawberries raw

1 Cup Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D

1 tbs Margarine-like, vegetable oil spread, 60% fat, stick, with salt

 

Calories

120

53

 

 

102

 

 

26

 

301

1 cup corn grits, yellow, regular and quick, enriched, cooked with water, without salt

1 Apple, raw, with skin

1 Oz Cheese, Neufchatel

 

Iced tea unsweetened

 

Calories

157

 

 

 

72

72

 

0

 

301

Lunch

 

 

 

1 Lean Cuisine oriental beef w/ rice

1 Apple, raw, with skin

12 fl oz Carbonated beverage, club soda

 

 

 

Calories

 

230

72

 

0

 

 

 

302

2 slices wheat bread toasted

1oz turkey

1 cup peach raw

1 Cup Carrots, cooked, boiled, drained, without salt

2 fl oz Coffee, brewed, espresso, restaurant-prepared

 

Calories

154

52

38

 

54

 

1

 

299

Dinner

 

 

3 oz Fish, haddock, cooked, dry heat

1 wheat roll

2 c tossed salad with cheese and egg

½ c honeydew melon

 

 

Calories

77

 

87

 

102

31

 

 

297

2 c tossed salad with cheese and egg

2 oz baked fish

1 Tbs diet margarine

1 cup Turnip greens, frozen, cooked, boiled, drained, without salt

 

Calories

102

 

71

80

 

48

 

 

301

Snacks

 

1 popcorn cake

1 Sandwich of Cracker, cheese with peanut butter filling

1 cup Mung beans, sprouted, cooked, boiled, drained, without salt

 

Calories

38

 

35

 

 

 

27

 

100

1 Cup popcorn air-popped

1 cup Mushrooms, canned, drained solids

 

3 Crackers, wheat, regular

1 medium raw baby carrot

 

 

Calories

31

 

39

 

26

4

 

 

100

 

Total Calories

1000

Total Calories

1001

 

Resources To Help You Lose Weight

 

Exercise Resources To Help You Lose Weight

Although you can lose weight with calorie-restriction alone, most weight loss experts suggest you do at least 30 minutes of moderate exercise each day.  One of the best exercises that almost everyone can do is walking.  Talk to your doctor about what exercise may be a good addition to your best weight loss program. Some useful resources are:

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