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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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