Two Low fat and Low calories diet plans. 1300 - 1600 calories per day.
Two Low Calorie Diet plans for Weight loss
When selecting a low calorie or low fat plan, make sure you are consuming
a balanced and complete diet. Your assignment is to set realistic and attainable
low calorie diet goals. Start by following the simple guidelines below.
Nutritional and Low Fat Diet Guidelines
- Commit to consuming 4 – 6 small meals and snacks everyday.
- To succeed, you must plan ahead by packing your foods the night before.
Thus, you should always have fresh and low-fat foods around.
- Keep it simple. Don’t get too caught up on the specifics or your diet.
Start by simply just counting calories.
- Eat your foods slower.
- Make healthier food selections like fruits, vegetables, whole grain cereals,
and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless
poultry.
- Avoid foods that are high in fat and calories.
- Avoid foods that are high in sugars such as pastries, candy bars, pies
and candy.
- Use a variety of fruits and vegetables in your nutrition plan. Start by
trying to eat 5 total vegetable and fruit servings every single day.
1300 calories: Sample Low fat diet plan
| Breakfast |
|
Amount |
Item |
Protein |
Carbs |
Fats |
Calories |
|
12 ounces |
coffee-w/caffeine |
0.40 |
1.40 |
0.00 |
8.00 |
|
1 each |
Bagel-plain, Lenders Bake Shop |
8.00 |
42.00 |
2.00 |
210.00 |
|
2 tbsp |
Peanut butter- creamy |
8.60 |
5.70 |
16.40 |
190.00 |
|
1 tbsp |
Cream, fluid, half and half |
0.44 |
0.65 |
1.73 |
19.55 |
|
Total: |
17.44 |
49.74 |
20.12 |
427.55 |
AM Snack |
|
1 each |
apple-medium with peel |
0.30 |
21.10 |
0.0 |
81.00 |
|
Total: |
0.30 |
21.10 |
0.0 |
81.00 |
| Lunch |
|
3 ounces |
chicken breast/ white meat |
26.40 |
0.00 |
3.00 |
140.25 |
|
12 ounces |
Coca cola- diet w/ caffeine |
0.00 |
0.40 |
0.00 |
0.00 |
|
.25 cup |
Croutons-plain |
9.00 |
5.50 |
0.50 |
30.50 |
|
1 large |
Salad-lrg. Garden w/tomato and onion |
2.60 |
19.00 |
0.80 |
98.00 |
|
4 tbps |
Thousand island-reduced cal. Kraft |
0.00 |
12.00 |
4.00 |
80.00 |
|
Total: |
38.00 |
36.90 |
8.30 |
348.75 |
| PM Snack |
|
1 each |
apple-medium with peel |
0.30 |
21.10 |
0.0 |
81.00 |
|
Total: |
0.30 |
21.10 |
0.0 |
81.00 |
| Dinner |
|
3 ounces |
chicken breast/ white meat |
26.40 |
0.00 |
3.00 |
140.25 |
|
1 cup |
pasta, corn cooked |
3.68 |
39.07 |
1.07 |
176.40 |
|
1 small |
salad-sm. Garden w/tomato, onion |
1.30 |
9.50 |
0.40 |
49.00 |
|
2 tbps |
thousand island- reduced cal. Kraft |
0.00 |
6.00 |
2.00 |
40.00 |
|
Total: |
31.38 |
54.57 |
6.42 |
405.65 |
|
|
Grand Total: |
87.43 |
183.42 |
34.85 |
1343.95 |
Grocery
List
| Food |
Quantity |
Apple – medium with peel |
14 each |
| Bagel – plain |
7 each |
| Chicken Breast / White Meat |
42 ounces |
Coca Cola – diet |
84 ounces |
Cream, fluid, half and half |
7 tablespoons |
Croutons – plain |
2 cups |
| Pasta, corn, cooked |
7 cups |
Peanut butter – creamy |
14 table spoons |
Salad – large garden |
7 large |
Salad – small garden |
7 small |
Thousand island – reduced cal. |
42 table spoons |
Here is a sample Low Fat Diet (1600 calories).
| Breakfast |
|
Amount |
Item |
Protein |
Carbs |
Fats |
Calories |
|
12 ounces |
coffee-w/caffeine |
0.40 |
1.40 |
0.00 |
8.00 |
|
1 cup |
Milk |
8.00 |
11.00 |
5.00 |
120.00 |
|
1 tbps |
cream,fluid,half and half |
0.44 |
0.65 |
1.73 |
19.55 |
|
1.5 cups |
cheerios |
4.50 |
34.50 |
3.00 |
165.00 |
|
Total: |
12.98 |
46.26 |
9.73 |
305.22 |
AM Snack |
|
1 each |
apple-medium with peel |
0.30 |
21.10 |
0.00 |
81.00 |
|
Total: |
0.30 |
21.10 |
0.00 |
81.00 |
Lunch |
|
2 each |
bread whole wheat-slice |
6.00 |
24.00 |
2.00 |
140.00 |
|
1 each |
orange-medium |
1.10 |
17.40 |
0.30 |
69.00 |
|
.15 cup |
mayo |
0.32 |
8.47 |
11.77 |
137.37 |
|
2 ounces |
turkey breast/white meat |
17.00 |
0.00 |
0.40 |
76.50 |
|
12 ounces |
Coca Cola-diet w/ caffine |
0.00 |
0.40 |
0.00 |
0.00 |
|
Total: |
24.42 |
49.96 |
14.47 |
422.87 |
| PM Snack |
|
1 each |
banana-med. |
1.20 |
26.70 |
0.60 |
105.00 |
|
Total: |
1.20 |
26.70 |
0.60 |
105.00 |
| Dinner |
|
5 ounces |
Halibut – broiled |
37.50 |
0.00 |
5.00 |
198.75 |
|
1 cup |
rice-white cook steamed |
6.00 |
62.00 |
0.00 |
164.00 |
|
1 tbps |
Thousand island-reduced cal. Kraft |
0.00 |
3.00 |
1.00 |
20.00 |
|
1 spear |
broccoli |
4.50 |
7.90 |
0.50 |
42.00 |
|
1 small |
salad-sm. Garden w/tomato, onion |
1.30 |
9.50 |
0.40 |
49.00 |
|
Total: |
84.50 |
82.40 |
10.90 |
660.75 |
|
|
Grand Total: |
123.39 |
226.42 |
35.70 |
1574.84 |
Grocery
List
Food |
Quantity |
Apple – medium with peel |
7 each |
| Banana – medium 8 inch |
7 each |
Bread whole wheat – slice |
14 each |
Broccoli |
7 spears |
| Cheerios |
10.5 cups |
Chicken Breast / White Meat |
28 ounces |
| Coca Cola – diet |
84 ounces |
Coffee- w/caffeine |
84 ounces |
Cream, fluid, half and half |
7 tablespoons |
Halibut – broiled |
35 ounces |
Mayo type, reg., w/salt |
1 cup |
| Milk – 2 % fat |
7 cups |
Orange – medium |
7 each |
Rice – white |
7 cups |
Salad – small garden |
7 small |
Thousand island – reduced cal. |
7 table spoons |
| Turkey Breast / White Meat |
14 ounces |
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