1000 Calorie Diet Menu

If you’re searching for a 1000 calorie diet menu because you’re looking to shed some extra pounds, then there’s no way to sugar-coat things (if you’ll pardon the pun). The only way you can really lose weight is by combining exercise with a low-calorie diet. Though it may seem like an impossible task, adhering to a strict diet really is worth the pain – which will undoubtedly lessen when you start seeing results. There are a surprisingly a large number of food choices when you are on a low calorie diet. Just remember that it’s essential to track every calorie, no matter how tedious a task it may become. In the end, it will be worth it.

Here is just one sample 1000 calorie diet menu.

BREAKFAST

For breakfast, you should really consider eating a cereal bar, as they only contain about 100 calories. If you still are a bit hungry after the bar, you can drink a glass of non-fat milk, as it will help fill up your stomach. Non-fat milk only contains about 90 calories, bringing your breakfast total to around 190 calories. Make sure to drink lots of water after your breakfast because drinking lots of water can really speed up your metabolism, help you to feel full longer – and even clear up your skin!

LUNCH

For lunch, a great choice would be a tuna sandwich – because canned tuna (chunk light in water) only contains about 90 calories. But instead of eating white or wheat bread, you should consider having the sandwich on pita bread, as pita bread contains less calories and more nutrients. You’ll consume about 160 calories if you have two small sliced pita breads, and once you get used to them, you’ll find that they actually taste much better than regular white or wheat bread. Avoid soft drinks and alcohol, of course, as those beverages are filled with calories; water is always the best choice when you’re on a 1000 calorie diet. All together, your lunch will be about 250 calories (unless you add mayo or cheese to your sandwich – which, needless to say, you shouldn’t do).

DINNER

For dinner, think about a nice filling salad – low in calories and very nutritious. One of our favorites includes lettuce, tomatoes, cucumbers, carrots, mangoes, grapes, and a balsamic vinegar dressing. The vegetables are almost “unlimited” in your diet while the fruits add fiber and flavor without too many calories. You can fill your belly and satisfy your taste buds for less than 300 calories – complimented by all the water you’d like to drink.

SNACK

For a snack during the day, yogurt should do the trick; you can even splurge on strawberry yogurt, which is tasty, good for the digestion, and still relatively low in calories – less than 240 calories for an everage-sized container.
Of course, you won’t want to have the same meal every day, but this will hopefully help you realize it’s an easily-achievable goal, and will point you in the right direction in crafting your 1000 calorie diet menu. For more in-depth suggestions and tips, just check out a few of the articles along the side of this page.

1200 Calorie Diet Menu

A 1200 calorie diet meny may be followed in cases where a bit more time can be taken in order to lose weight. It should limit your intake of excess calories, but provide all of the nutrients the body needs – while creating variety in your meal plan to avoid monotony. These sample menus provide various options healthy and nutritious options.

A daily 1200 calorie diet menu should include five servings of grains, two servings of beans or meats (or poultry or fish), four servings of low fat dairy products and two servings of fruits and vegetables. We’re constructing our sample menus to include three full meals of apprxoimately 300 calories apiece, plus two snacks of 150 calories apiece.

BREAKFAST:

Breakfast is the most important meal of the day, keeps your energy high throughout the day. So even while following a low calorie diet plan, you should be sure that your breakfast includes whole grains, fruits and vegetables. You can pick from the following options.

Cereals:
½ cup oatmeal, or
1 slice, whole grain toast, or
1 whole wheat bagel, or
1 bran waffle

Fruits:
One small banana, or
¾ cup raspberries, or
½ cup fresh orange juice

One egg white

1 glass skim milk

Tea or coffee

LUNCH:

Option one:
1 whole wheat roll
1 bowl of vegetable salad (lettuce, chopped cucumber, tomato, sliced mushrooms, olives)
Two pieces of whole grain bread with 1 teaspoon mustard sauce
4 crackers with low fat cheese

Option two:
2 oz. skinless chicken breast
1 wheat pita bread
Three ounces of lean meat
One plum

DINNER:

½ cup of beans, or
Two small tortillas, 0r
1/2 bowl brown rice, or
4 oz. whole wheat pasta

½ bowl broccoli and carrot salad without any dressing, or
1 cup fresh fruit

2 oz. salmon, or
3 oz. roast lamb slice, or
2 oz. lean roast beef, or

One serving (40 calories) of sour cream, or
One slice of low fat mozzarella cheese

SNACKS:
There are many choices of snacks (100 calories apiece) such as 1 oz. oil roasted peanuts, 1 oz. mixed nuts,  a small bowl of citrus fruit, or one banana.

This is just a small sampling of the ways that healthy, low-calorie foods can be combined to create healthy, nutritious and interesting menus. Try to incorporate low-fat methods of cooking such as roasting, braising and broiling (rather than sauteing or frying) to cook meat, poultry and fish. Make smart snacking choices by choosing healthy options instead of high calorie, ready to-eat snacks.  Be sure to drink lots of water throughout the say, as it is calorie-free and helps to keep your metabolism high while keeping your system healthy. And as you probably know, a 1200 calorie diet menu isn’t optimal for weight loss by itself; including regular exercise in your daily routine is the best way to ensure that you’ll be able to take off those pounds necessary to reach your optimal weight.

800 Calorie Diet Menu

An 800 calorie diet menu, if assembled properly, can help you lose weight quickly, particularly if an exercise program is also part of your weight loss plan. However, for any diet – and definitely for any diet under 1o00 calories per day, you must consult your doctor in order to be sure that you can handle the reduced number of calories without endangering your health. Bear in mind that the correct amounts of protein, carbohydrates and fiber are essential when assembling a low-calorie diet – both for your health and for hunger suppression.

Here are some choices you can make on a sample 800 calorie diet menu:

BREAKFAST

1/2 grapefruit
4 ounces, low-fat cottage cheese
2 egg whites
Coffee or tea, fat-free milk and no sugar

OR

1/2 grapefruit
1/2 cup dry cereal (not sweetened)
1 slice of toast, no butter
Coffee or tea, fat-free milk and no sugar

OR

4 Tbsp oatmeal mixed with boiled water, grated apple or fat-free milk
Coffee or tea, fat-free milk and no sugar

OR

Small glass of orange juice
Half a slice of whole wheat bread
2 Tbsp low-fat cottage cheese
Coffee or tea, fat-free milk and no sugar

OR

Fruit salad
1/2 cut low-fat yogurt
Coffee or tea, fat-free milk and no sugar

LUNCH

7 ounces uncooked vegetables
5 ounces boiled skinned chicken breast
Black coffee, tea or water

OR

Vegetable salad
1 Tbsp low-fat sour cream
2 eggs, boiled
Black coffee, tea or water

OR

7 ounces boiled potatoes
Vegetable salad
1 Tbsp low-fat sour cream
Black coffee, tea or water

OR

1 piece whole wheat bread
Vegetables
One fruit (except banana)
Black coffee, tea or water

OR

Fat-free clear consomme
One slice deli-counter roast beef, extra-thin
Broccoli
3/4 cup strawberries
One glass of fat-free milk
Black coffee, tea or water

DINNER

3 ounces boiled beef
1 cup vegetables
One glass of non-fat milk

OR

5 ounces skinned chicken breast
1 cup vegetables
One glass of non-fat milk

OR

3 ounces boiled tenderloin
Fresh asparagus with lemon juice
1/2 cup carrots
Lettuce hearts with lemon juice
1/2 piece of cantaloupe
Black coffee, tea or water

OR

3 ounces baked chicken breast
Banana squash, baked
Spinach with lemon juice
Tomato salad dressed with vinegar
Half a slice of banana with D-Zerta
Fat-free milk
Black coffee, tea or water

Remember, this is just one sample of an 800 calorie diet menu; when you go below 1000 calories per day, it’s a good idea to consult a nutritionist to be sure your body can handle the stress of a diet like this one – and to make sure that you are including the right amounts of proteins, carbs and vitamins.

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