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1000 Calorie Diet Plan

Article by 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 Diet

Data 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

View More Food Calories | Weight Gain Causes | Weight Loss Plan | The Food Pyramid, Weight Loss | Grapefruit: Health News, Diet Tips

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