1,000 Calorie Diet
vs
1,200 Calorie Diet
Including Example Menus

The 1000 Calorie Diet

It's far too restrictive in calories to be a viable plan for safe, effective and healthy weight loss results.

A diet plan which is this restrictive in calories is generally overseen by a doctor while the patient loses weight. Vitals are regularly monitored during the weight loss process.

Because of the low energy values, it is very challenging to fit in all of the minimum serving requirements for the Food Pyramid Groups.

Breakfast Menu, 300 Calories

Food Selection	Serving Size	Food Group Serving	Calories/kcals
boiled egg	one medium	1 protein	70
dry toast	one slice whole grain	1 grain	50
strawberries	1 cup	1 fruit	50
skim milk	1 cup	1 dairy	90
margarine	1 serving	minimal fat	40
TOTALS			300

Lunch Menu, 300 Calories

Food Selection	Serving Size	Food Group Serving	Calories/kcals
whole grain bread	2 slices	2 grains	100
mozzarella cheese	one slice, skim	1 dairy	50
lean deli ham	1 serving	1 protein	50
mustard, lettuce, tomato	1 serving of each	1 vegetable	10
raw veggie assortment	2 cups	2 vegetables	40
yogurt, reduced fat	1/2 cup	1/2 dairy	50
water	1 cup		0
TOTALS			300

Dinner Menu, 300 Calories

Food Selection	Serving Size	Food Group Serving	Calories/kcals
tuna	3 ounces	1 protein	100
saltines	10 saltines	2 grains	100
side salad	4 cups, lettuce, tomato, cucumber, shredded carrot mixture	4 vegetables	50
dressing	1 Tablespoon	minimal fat	50
water	1 cup		0
TOTALS			300

2 Snacks, Total 100 Calories

Food Selection	Serving Size	Food Group Serving	Calories/kcals
cantaloupe	1 cup	1 fruit	50
raspberries	3/4 cup	1 fruit	50
TOTALS			100

In Summary, Food Group Servings Totals

3 protein group servings
5 grain group servings
3 fruit group servings
2-1/2 dairy group servings
7 vegetable group servings

The 1,200 Calorie Diet

It holds more workable calories than the 1,000 calorie diet but still, it's too low in energy values to be considered as a safe mode for weight loss.

Breakfast Menu, 300 Calories

Food Selection	Serving Size	Food Group Serving	Calories/kcals
scrambled egg	one small	1 protein	70
dry toast	one slice whole grain	1 grain	50
banana	1/2 large	1 fruit	50
skim milk	1 cup	1 dairy	90
margarine	1 serving	minimal fat	40
TOTALS			300

Lunch Menu, 400 Calories

Food Selection	Serving Size	Food Group Serving	Calories/kcals
chicken noodle soup	1 serving	1 grain, 1/2 protein	140
saltines	5 saltines	1 grain	50
steamed veggies	2 cups	2 vegetables	50
margarine	1 serving	minimal fat	40
plum	1 plum	1 fruit	30
skim milk	1 cup	1 dairy	90
TOTALS			400

Dinner Menu, 400 Calories

Food Selection	Serving Size	Food Group Serving	Calories/kcals
chicken breast, roasted	1 small	1 protein	170
steamed veggies	2 cups	2 vegetables	50
dry toast or dinner roll	one slice whole grain	1 grain	50
margarine	1 serving	minimal fat	40
skim milk	1 cup	1 dairy	90
TOTALS			400