1000 Calorie Diet Plan
Article by Sky Taylor, Diet Bites
1000 Calorie Diets Pose Exceptional Health Risks
It is exceptionally challenging to plan a daily menu which contains only 1000 calories.
The diet is exceptionally low in energy values and should never be attempted without the supervision of a professional doctor.
Ensuring that all the basic food groups are included within the menus is vital when one is dealing with such a paltry amount of calories. For example, the menu below contains 1000 calories and all of the base-recommendations for the official food groups.
|
|
All of the foods within our menu below can be enjoyed for 1000 calories.
Comparison of Calories
When an individual isn't adept at meal planning, it's quite easy to intake 1000 calories with a minimal amount of food. All of the following contain close to this value.
Foods Containing 1000 Calories
Fast Food OR Homemade Cheeseburger, Fries
1. Cheeseburger and small order of French fries. Not much for an entire day, is it?
Italian Meals, Such as Spaghetti, Lasagna
2. Spaghetti & Meatballs, slice of Italian bread. Pasta is exceptionally high in starch and calories at 200 kcals per cooked cup. It doesn't take long for the energy values to increase significantly. Whenever you're dining on pasta, opting for the whole grain or the spinach-enriched varieties can add more nutritional values to your meal.
Mexican Foods are Generally Very High in Calories & Fatty Acid Content Due to Frying, Cheese & Added Other Added Fats
3. Two Cheese Enchiladas and a side of Mexican rice. The enchiladas are quite fatty while the Mexican rice is at least a whole grain serving. But keep in mind that these two items total about as many calories as the entire menu posted below.
Sugar-Rich Foods are Steep in Negative Energy Values. Keep in mind that sugar contains about 800 kcals a cup.
|
|
4. Large regular soda and a large candy bar. These two selections offer only negative values in the area of nutrition. Both are packed with sugar grams.
Example of 1000 Calorie DietData is based on information from the USDA. Menus meet the minimal Food Group Requirements |
||
|
Breakfast |
Serving Size |
Kcals |
|
Honey Nut Cheerios |
3/4 cup |
105 |
|
Skim Milk |
1/2 cup |
45 |
|
Strawberries, sliced |
1/2 cup |
27 |
|
Bread, diet variety - and we'll use this in remaining menus |
1 slice |
35 |
|
Coffee, black |
8 ounces |
0 |
|
Margarine, reduced fat |
1 teaspoon |
20 |
|
Lunch Menu |
Serving Size |
Kcals |
|
Bread |
2 slices |
70 |
|
Turkey, sliced |
3 ounces |
60 |
|
Mustard, yellow |
1 teaspoon |
3 |
|
Lettuce [1 large leaf], Sliced Tomato [2 slices] |
Assortment |
25 |
|
Cottage Cheese, reduced fat |
1/2 cup |
83 |
|
Baby Carrots [3], Celery Stick [1] |
Assortment |
25 |
|
Plums, raw - one fruit that is 2-1/8 inches in diameter |
1 plum |
30 |
|
Skim Milk |
1 cup |
90 |
|
Tea, unsweetened |
8 fluid oz |
0 |
|
Dinner or Supper Menu |
Serving Size |
Kcals |
|
Flounder, cooked using dry heat |
3 ounces |
73 |
|
1/2 cup of steamed brown rice, long grain |
1/2 cup |
108 |
|
Snap Green Beans, cooked |
1 cup |
44 |
|
Yellow Crookneck Summer Squash, boiled |
1 cup |
27 |
|
Salad: Cherry Tomatoes [3], Lettuce, shredded |
1 cup |
19 |
|
Balsamic Vinegar Salad Dressing |
1 teaspoon |
5 |
|
Bread |
1 slice |
35 |
|
Peach, 2-1/2 inches in diameter |
1 peach |
51 |
|
Coffee, black |
8 ounces |
0 |
|
Tea, unsweetened |
8 fluid oz |
0 |
|
Margarine, reduced fat |
1 teaspoon |
20 |
|
TOTALS - FOOD GROUP RECOMMENDATIONS |
Food Group Servings |
Total Kcals |
|
Grain Group: 6 - 11 servings |
6 |
1000 |
|
Fruit Group: 2 - 4 servings |
3 |
|
|
Vegetable Group: 3 - 5 servings |
5 |
|
|
Protein: meat, poultry, fish, beans, eggs, nuts, seeds 2-3 |
2.5 |
|
|
Dairy Group: Milk, Yogurt, Cheeses, 2 - 3 |
3 |
|
Related Articles
Our answer may surprise you...
This may appear to be a tiny amount of body fat - but it can be challenging for some....
Diet Bites is a Trademark