Low Calorie diet meal plan

December 25, 2018
Low calorie diet meal plan

WARNING! 1000 Calories per day is only suitable for a small framed woman who engages in minimal amounts of exercise.

If you intend to follow such a restricted diet it is important to ensure nutritional balance is maintained. It may be worth looking at managed programs, such as Medifast 5 and 1 or Optifast.

Ensure you drink plenty of water and do not follow this amount of calories for sustained period of time unless advised by a medical professional. Daily calories should vary (zigzag) in order to maintain metabolic rate (see more).

Calorie amounts could vary depending on exact brand/type chosen. Calories for each item in brackets after item name.

Diet Plan 1

1005 CALORIES

Breakfast

Apple Oatmeal
  • 1/2 cup water (0)
  • 3/4 cup skimmed milk (68)
  • 2 oz. (1/3 cup) oatmeal (rolled oats) (93)
  • 1/2 an apple (grated) (47)
  • 1/4 tsp cinnamon (0)

Bring the water, oats, and half the milk to the boil. Continue to boil whilst stirring (for 5 minutes), and add grated apple. Add further milk to cool.

Lunch

Scrambled Egg on Toast
  • 1 large egg (72)
  • 1 tbsp fat-free milk (11)
  • 1 slice whole wheat bread (70)
  • 1/2 oz. low-fat shredded cheddar cheese (25)

Beat egg with the milk and scramble in a non-stick pan or microwave, Toast the bread, top with scrambled eggs and cheese.

Dinner

  • 1/2 avocado, sliced (161)
  • 3 oz. cooked chicken breast, chopped (142)
  • 2 cups shredded lettuce (10)
  • 6 cherry tomatoes (30)
  • 1/2 cup sliced red pepper (12)
  • 1 thinly sliced red onion (48)
  • 2 tbsp low-fat Italian dressing (48)

Diet Plan 2

1000 CALORIES

  • 1 whole wheat English muffin (120)
  • 1 pat butter (36)
  • 1 cup of fruit (74)
  • 1 tea or coffee (0)
  • 8 ounces of water (0)
  • 1 large tossed salad with 2 tbsp dressing (100)
  • 1/2 cup of tuna w/.5 oz. lite mayo (135)
  • 1 cup of low-fat wheat thin crackers (130)
  • 12 ounces of diet soft drink (0)

Snack

  • 1 cup of sliced fruit (74)
  • 1 small tossed salad (with 2 tbsp of dressing) (61)
  • 4 ounces of grilled skinless chicken breast (189)
  • 1 cup of green beans (44)
  • 12 ounces of water (0)

Diet Plan 3

1009 CALORIES

Banana Smoothie

  • 1/2 cup [8 oz.] plain, low-fat yogurt (77)
  • 1 tsp honey (16)
  • 1/2 banana (50)
  • 1 cup fresh/frozen berries (97)
  • 1 tbsp flaxseeds (55)
Source: www.freedieting.com
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